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

Please visit our website at audioderma.org. Good morning from Redwood City and welcome to this meditation session.

Meditation is often associated with session.

Meditation is often associated with calm, tranquility,

and in the ancient instructions the Buddha gave for meditation, he emphasized this and he emphasized it by saying that it's okay or encourage people to instruct it people to calm the body. Whatever ways

the body is agitated, let it be a calm it. Bring a gentling force to the body so that

it can settle. He emphasized calming the mind, the agitated mind.

Again, bringing to the mind the kind of reassurance,

that kind of settling, that calms the mind.

We can apply his teachings instructions to one more area of calming and that is to calm how we know.

Mindfulness is a lot to do with knowing, recognizing what's happening as it's happening.

So in the present moment, and it also has to do with feeling or sensing what is happening

as it's happening.

And the art of mindfulness is to somehow move between knowing and sensing.

And some people will prefer one over the other as a calming force.

And sometimes it's invaluable to go back and forth and to have for a while one, for a while the other.

And but either way, what we can try to practice is to know calmly, to sense our experience calmly.

To sense our experience calmly. And that helps when we're body is agitated, the mind is agitated, and

there doesn't seem to be much room to change that, but we can step back metaphorically, to observe, to know in a calm way. And for people who use mental noting this can really help us find the

calm way of knowing so if you breathing in to say in, but to find a way in the mind as you have the thought in, to do it in a

calm way, maybe even a calming way.

And now when you are breathing out,

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