This talk explores metta as both refuge and path. Through classical teachings, lived stories, and reflection, we see how metta steadies the heart, softens resistance, steadies concentration, and becomes the ground for compassion, joy, and equanimity.

This session offers a brief reflection and guided meditation on expanding awareness to include sensations throughout the body. With special attention to working wisely with pain, the instructions emphasize mindful presence, compassion, and skillful relationship to experience.

Exploring the tangle of dukkha, and how it is related both to the nature of experience as impermanent, unreliable and uncontrollable and to the deep wish for happiness, safety and ease.

This talk explores how compassion loosens striving, softens judgment, and reveals freedom. Through stories and practice reflections, we explore letting go, laying down the armor, and beginning again

After an introduction to metta meditation, a guided meditation which includes the categories of benefactor, self, dear friend and a neutral being.

While walking meditation often receives less attention than sitting meditation, it offers numerous benefits worth exploring. In this talk, we will go into the 'Walking Meditation' sutta, where the Buddha outlines five benefits of this practice. We’ll conclude with a bonus benefit.

Right Effort, the 6th step on the Noble Eightfold Path, is not about striving or straining, it is about learning to guide the mind with wisdom and care. In this talk, we reflect on the Four Great Efforts: 1) Preventing the arising of unwholesome states, 2) Abandoning those that have already arisen, 3) Cultivating wholesome qualities, 4) Extending and nourishing wholesome states that are present. These four ways of applying effort, remembered with the acronym PACE.

Responses to а variety of Dharma questions

After a brief overview of the four Bbrahmavihāras and their interconnections, the session continues with a brief reflection on upekkhā (equanimity), followed by a guided equanimity meditation.

The Third Noble Truth is about the cessation of dukkha (unsatisfactoriness) and the realization of Nibbāna (awakening). Through inspiring stories of modern-day figures like Mae Chee Kaew and Dipa Ma, we see that awakening is possible in this very life.

Final reflections of the first six weeks of the three-month retreat. It explores how refuge becomes internal rather than conditional, using the Buddha’s final instruction, the Bhaddiya narrative, and the lion’s roar to illuminate belonging, continuity of practice, and the transmission of Dhamma at transition points: for those staying for part 2 and those re-entering the world.