Introduction of teachers, supports for being on retreat (jill), and introduction of retreat theme: hindrances and assistances (Gil)

Orienting to here, now, this ... with kindness, as we settle in to being here, and navigate the challenges of the intense weather

NOTE: recording cuts out after 30 minutes due to a technical error, sorry

Settling into the body, breathing, and opening to changing internal and external conditions

Exploring the characteristics of aversion or ill will, how "averting" can at times be skilful, and if an antidote to aversion is needed, compassion and particularly self-compassion can sometimes be more effective than mettā NOTE: recording cuts out after 30 minutes due to a technical error, sorry

Some strategies for relating skilfully to thoughts

Some ways of relating skilfully to emotions

Beginning with the breath, physical sensations and sounds, then opening up awareness to include thinking