Looking deeply into our make up; biological, psychological, cultural, and seeing how appropriate attention (Yoniso Manasikara) can be skilfully applied to our habits and tendencies (negativity bias, etc.) for freedom from dukkha.

Cultivating a metta attitude of acceptance and welcoming of all phenomena; easing our habitual dukkha responses, increasing ease and wellbeing here and now.

Cultivating a metta attitude to all the vedana of experience to relieve the dukkha escalation of the second (and more) arrows.

Decreasing the fabrication of distress by opening the body sense, breathing in skilful pleasant ways, and letting go of the unwholesome patterns of mind.

Exploring a non-exclusive integration of wisdom, intention, speech, deeds, livelihood, effort, mindfulness, and unification of heart-mind. Can we support all aspects of the path in our lives? Can a (non-silent) retreat represent all aspects of the path?

Using imaginal feeling to breath in ways beyond an anatomical understanding is easier, and more natural, than it sounds. We can attune to the breath as a movement of energy, which can enliven and relieve body tension. We can still the heart-mind and resolve the body contraction, while cultivating an unshakeable attentiveness. In this way we bring nourishment and a sense of greater aliveness with the in breath expansion, as well as letting be and relaxation on the out breath release.

Generosity as the path, goal, and way that starts here and now.