A short meditation to develop mettā, beginning by establishing well-being in the body then attuning to the energy of kindness at the heart-centre

Short instructions for developing mettā or kindness as a skilful mental quality

Short instructions for working with mental proliferation or papanca, seeing the chain reactions that cause it and coming back to the immediacy of sense-based experience to re-ground awareness

Steadying awareness on the experience of breathing, then opening to sounds, thoughts and emotions coming and going

Instructions for paying attention to the mind and mental activity, knowing thoughts and emotions without taking them personally and identifying with them

Steadying awareness on the experience of breathing, then opening to hearing and physical sensations through the whole body

Exploring different qualities of mindfulness, opening up from the "anchor" of the breath to bring awareness to sounds and physical sensations

Establishing mindfulness of the body sitting, then bringing awareness to the rhythm of breathing and the subtle energetic effects of inhaling and exhaling

A short introduction to mindfulness of the body, including posture instructions

Welcome and introduction to the workshop purpose: to deepen the practice of Insight Meditation, which harnesses the power of mindfulness to develop understanding in all aspects of our lives, which leads to greater ease, happiness, and peace of mind