Beginning this two week retreat with the encouraging words of the Buddha from two discourses: SN 46.1 The Himalaya and AN 9.1 Awakening.

"A mendicant develops and cultivates the seven awakening factors depending on and grounded on ethics, acquiring great and abundant good qualities." This reflection points out several ways that virtue supports us in our practice, as the "water for arahant soup".

After establishing mindfulness and scanning through the body, this guided meditation addresses the 5 hindrances and describes a natural progression through the 7 Factors of Awakening.

"It's like when the heavens rain heavily downhill to fill the hollows ... they fill the ocean," starting with the factor of associating with noble people, factors are fulfilled all the way to Nibbana. AN 10.62 Craving

Establishing mindfulness and turning to investigation of whatever is present in this moment.

Mindfully and kindly bringing attention to the body parts on the traditional list plus.

Wearing away the defilements using the Buddha's method for effacement MN 8, including the 5 hindrances.

A short reflection on letting go of resentment through investigation and bringing in metta.

Infusing our investigation with an atmosphere of loving-kindness.

The arising, persisting, non-arising and vanishing of the 5 hindrances and 7 awakening factors are based on causes. What are they? And, how can we use them to starve the hindrances and fuel the awakening factors? (SN 46.51)