Hello Tobi,
I am glad that you found that post to be helpful. It is an old post, and I just revised it a bit.
You may find the posts at “9. Key to Ānapānasati – How to Change Habits and Character (Gati)” to have a bit more information.
– Related to those posts are posts on “gati” (habits/character): See, “The Law of Attraction, Habits, Character (Gati), and Cravings (Āsava)” and posts referred to therein.
– Please don’t hesitate to ask questions if some things are not clear.
I hope you will make significant progress at the retreat.