Well, Welcome to the Joseph Goldstein Insight Hour.

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please go to be here now network.com slash Joseph. There are a few more instructions to come, specific instructions about particular aspects of our experience.

This morning, I thought just to do a review of what we've offered so far just as a chance

to integrate the many instructions you've already heard and chance to practice them more fully today.

There's a lot.

There are a lot of different aspects that we want to become aware of.

And it takes time to integrate all these various instructions

into what seems like a unified simple practice.

Of course the most simple unified instruction is be aware of what's arising and don't cling. That's it. That is really the whole practice.

Well, we have to stretch it out over a week so. It is good to remember though how simple it is you know and so whenever you're really feeling

confused and hearing about all these different things to pay attention to in the

end it will all become very clear but if in the process you know sometimes you're sitting or walking and wondering well what should I be doing

You can come back to this simplicity be aware of what's arising in the moment and don't cling to it.

So I think that's just a good bottom line reference point for your practice.

But I'll go over a little bit, the various instructions that have already been given.

The first is just settling into a good sitting posture, which means being straight and erect, but without stiff, without tension.

Sulkny Rinpachai, a Tibetan teacher.

He uses one word which really resonated with me.

He said to sit in a dignified manner. You know, so it's a very

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