Cultivating supports for the retreat container: taking the refuges and precepts, and developing an attitude of kind curiosity

A very brief introduction to the practice and purpose of insight meditation

Some definitions of mindfulness, and two ways of working with mindfulness of breathing: for calm and concentration, or to refine mindfulness and clarity

Two ways of working with mindfulness of the breath: to settle the mind and/or refine awareness

Instructions for paying closer attention to physical sensations in the body, and guidance on meditating in pairs, naming physical sensations out loud

The purpose of insight as seeing clearly into the three universal characteristics of anicca - impermanence, dukkha - unsatisfactoriness, and anatta - not-self, and how the five hindrances of sensual desire, ill will or aversion, sloth and torpor, restlessness and remorse, and sceptical doubt get in the way of clear seeing

Different approaches to mindfulness, including the use of mental noting and using sound as the meditation object

Opening to sound as a meditation object

Learning how to recognise pleasant, unpleasant and neutral feeling-tone at the six sense doors, and guidance for exploring this in pairs, naming pleasant and unpleasant feeling-tone out loud

The Five Hindrances and some techniques for working with difficult emotions