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

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Welcome to our meditation session.

And to begin with a ritual of posture, maybe with a homecoming of posture.

Maybe with the attention on posture

being an expression of care,

care for your body, care for yourself.

And so assuming a supportive posture for meditation,

giving yourself a little bit of time to make the even subtle adjustments

and how your hands are, your arms, your legs, your feet.

Subtle adjustments to the, maybe even the back of the neck.

There is a kind of up alertness or awakefulness that can happen in the back of the neck

as the neck elongates a little bit or comes back a teeny bit

with a little bit more space created between the last vertebrae and the skull.

Reorienting oneself from concerns that have nothing to do with here and now, to a ritual of settling

into here and now, gently closing the eyes

and gently

pausing at the end of the exhale,

just momentary to feel the body's urge,

the physical urge,

may be very gentle, calm urge to breathe in,

and give into that

...