Take a moment, if you'd like, to adjust to your sitting.

When I say adjust, meaning finding a posture that you feel will support you for the next

25 minutes or so, and some of the guidelines for the sitting posture are simply that the

back is a rack that there's a quality of sitting tall.

She might just close rise and feel that sense of uprightness, and this supports the inner

quality of being alert, being awake.

And the other aspect of the sitting posture is to be relaxed, which means you just take

a moment to sense if there's habitual tension in the body that you might just by noticing

it, let go a little, just let go a little.

It can help to take a few long deep breaths, and let's breathe together, we'll start by

inhaling deeply, filling the chest, filling the lungs, nice, full in breath, and then a slow

out breath, slow enough so you can feel the sensations of releasing the breath.

And then breathing in again, filling the chest and the lungs, breathing in more than normal,

and again that slow conscious out breath, just feel an actual sense of releasing, letting

go, letting go, and once again inhaling deeply, slow out breath, softening down the length

of the body, letting go, letting go, and then allowing the breath to go back to its natural

rhythm, and just feel a sense of being able to rest with the breath, relax with the breath.

You might notice an increase sense of presence of being here, and just allowing there to

be an inquiry in that presence of what really brings you here tonight.

This is an inquiry about your intention.

What is your intention?

What matters, too?

...