Instructions on letting go of the anchor in meditation on day 10 of monthlong retreat.

How to bring the energy of the mind and heart together in unification or concentration. What are the causes for samadhi. How we can live with nondistractedness and what are its benefits.

Begins with a 30m meditation and is followed by a Dharma Talk

In this talk, Gullu reviews prior week's teachings on Wise Effort, including what supports initiating effort, the middle way between extremes, and the four wise efforts using the acronym PACE: (P)reventing unwholesome states from arising, (A)bandoning unwholesome states that have arisen, (C)ultivating wholesome states, and (E)xtending (sustaining) those wholesome states. He then briefly discusses the Seven Factors of Awakening (Satta Bojjhaṅgā)—mindfulness, investigation of dhammas, energy, joy, tranquility, concentration, and equanimity—emphasizing that energy naturally arises from Mindfulness and investigation. He concludes with a quick overview of the Four Bases of Power (Cattāro Iddhipādā): chanda, viriya, citta, and vīmaṃsā. Particular attention is given to viriya as the engine of awakening and to vīmaṃsā as the spirit of ongoing discernment and refinement in practice. NOTE: Group discussion has been removed.

Forgiveness can support releasing the heart from patterns of resentment and emotional pain. It supports the heart to more fully open to loving-kindness

Learning to discern pleasant, unpleasant, neutral in sense experience. Developing awareness of our habitual reactivity to each, which is unnecessary and stressful.

An exploration of feeling tone/Vedanā the second foundation of mindfulness and how it relates to patterns of reactivity and entanglement.