Welcome and orientation to the retreat structure and purpose, with guided standing and sitting meditation

Establishing a strong foundation of embodied awareness as an antidote to the tendency to be lost in the mind

An overview of kindness, compassion, appreciative joy and equanimity, and how they can be used as antidote to the hindrances

How feeling-tone conditions reactivity when there's no mindfulness, then exploring vedanā in relation to the sense doors of seeing, hearing and the body

Exploring pleasant worldly and unworldly vedanā as a support for mettā; guided meditation orienting to the embodied energy of warmth and kindness, and inviting that energy to pervade in all directions

An overview of the brahmavihāra heart qualities and their role in supporting ease and well-being; guided meditation opening to the sense doors with this same ease and well-being

Exploring the mental factors of vitakka and vicara as placing attention on the meditation object and receiving its qualities

Exploring different aspects of muditā: as happiness for others' happiness; as appreciation or gratitude; as recognition of our own strengths or good qualities, as in the Buddha's instructions to Mahanama

Acknowledging the inevitable ups and downs of being on retreat, making space for those changing conditions and orienting to self-compassion as needed for support to stay steady

An overview of the seven awakening factors of mindfulness, investigation, energy, joy (pītī), tranquility, samādhi and equanimity, and how these work together to support conducive conditions for insight to arise

Beginning with physical sensations, knowing them as impermanent and insubstantial, then opening to sounds and mental activity; simply recognising experiences being known, without identifying with them as I, me, or mine