| Acknowledgments | |
| Preparing for the Retreat | 1 |
| Don't Just Do Something, Sit There | 3 |
| Cosmology Is Optional | 5 |
| "Nobody's Grandmother Is a Buddhist" | 7 |
| Why Meditate? | 8 |
| But Why Do a Meditation Retreat? | 10 |
| Keep Everything Simple | 12 |
| Take a Minimum of Stuff: Mary's Mantra | 14 |
| "It's Only a Weekend" | 17 |
| Day One: Arrival Day | 19 |
| Schedule for This Retreat | 21 |
| Unpacking | 24 |
| Refuge Reflections | 25 |
| Walking with Fresh Eyes | 27 |
| Instructions and Helpful Hints | 30 |
| Instructions for Sitting Meditation Practice | 32 |
| The Easiest Instructions of All | 36 |
| Late Tea | 37 |
| "Nothing Happens, Next, This Is It!" | 38 |
| Day Two: Full Day of Practice | 41 |
| Before Breakfast: Sound Meditation | 43 |
| Breakfast | 45 |
| Three Exercises for Sitting Meditation | 46 |
| Talking to Yourself | 52 |
| Basic Instructions for Formal Walking Meditation | 54 |
| Variation on the Theme of Breath Meditation | 57 |
| "Nothing Is Worth Thinking About" | 62 |
| More Walking Instructions | 65 |
| There Are No In-Between Times | 67 |
| Introducing Eating Instructions | 69 |
| Eating Meditation | 73 |
| Maintaining Mindfulness | 75 |
| Afternoon Sitting Practice: Wait and Look Closely | 78 |
| Working with Difficult Mind States | 80 |
| "Mine Mommy! Mine Daddy!": A Lust Story | 83 |
| Swimming in Jerusalem: An Aversion Story | 87 |
| "Vait a Minute, Vait a Minute": A Sloth and Torpor Story | 91 |
| Hawaii Is Here: A Restlessness Story | 93 |
| The Macbeth Moment: A Doubt Story | 95 |
| First Afternoon Walk Instructions: Choosing a Speed That Meets Your Need | 99 |
| Late Afternoon Sitting Practice: Looking for Insights | 101 |
| Late Afternoon Walk: Walking with Wisdom | 103 |
| The Broccoli Phenomenon | 105 |
| Dinner | 108 |
| Evening Dharma Talk: The Seven Factors of Enlightenment | 110 |
