The following talk was given at the Insight Meditation Center in Redwood City, California.

Please visit our website at adioderma.org.

Where you are. And we're going to do a series of exercises.

So just as you are, close your eyes.

And let's do the three-breath journey. Just be with three breaths.

And so I know that you've finished, then open your eyes. Okay, so then, now, just for a moment, close your eyes again, and just check in, how are you?

Did anything happen, those three breaths?

So now, take a more upright meditation posture,

give a little bit more attention to being in a stable sitting position

with the spine, more or less straight,

maybe straight enough so the front of your chest

is not only kind of more open,

but maybe even has a feeling of being dignified.

An upright dignified posture.

Close your eyes.

And now do the three-breath journey. And when you're finished, just notice how you are now

and notice what difference it makes

to sit upright

how does your inner life to sit upright.

How does your inner life change or how does it feel like to be in your body

this way?

What's I'd like to breathe this way?

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