Right effort is based on right view, discerning what we want to align the citta to, then absorbing those qualities like a sponge. There is an energy to these qualities that can be sensed and directly felt in the body.

An atmosphere of friendly acceptance helps us to stay present and engage in a clear, direct handling of experience in the body – rather than becoming a besieged and separate self.

The Subtle Body; Balance of Body and Elements; Stillness in Meditation; Anger; Resolving and Releasing Difficult Emotions; Releasing Kamma; Practicing while Listening to Dhamma

Experiment with turning attention to a more holistic sense - sensing the bodily form and space around it.

How to reset and release common programs of sankhara through embodiment and brahmaviharas.

Samsara; The Realms; Broken Heart/Deep Grief; How to Be with Heavy Stuff; Painful Feelings; Identification with the Body; Precepts; Abuse; Sound of Silence; Equanimity

With deep listening the basis of citta can come forth - pure awareness and empathy.

Access the natural state of citta, that of pure openness and awareness, before conceiving and the sense of self arises. Practice receiving pragmatic goodwill for oneself in this primary state.

As retreat comes to an end, the encouragement is to establish your home in citta by warding off the unskillful and setting boundaries.

The conditions and support for continued cultivation and practice outside of the retreat setting can be met through kalyanamitta (spiritual friendship). This wise association reflects what is true, good and beautiful so citta can continue to come forth.