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

Please visit our website at audiodderma.org.

So welcome folks, folks. Good to be with you.

Okay, let's, good to be with you. Okay, let's yeah, that's that's it. You're going to be here. You're I'm going to We'll practice a technique guide us through something.

but even reaching for a technique is sometimes sponsored by Bava Tanha.

The craving to become that we reach for technique out of a certain kind of bubbling or agitation, craving. And techniques are beautiful. I used one today sitting. But we don't want to act from compulsivity, even subtle compulsivity.

And so we explore what would it be like to sit just for a minute.

Undefended.

A certain kind of naked

nakenness without our techniques and routines. You're going to see? You're going to be here. You're going to see? Why would it be to give up all gestures of coping. to trust in surrender, maybe we say trust in what's already here. You're going to see. And make Maybe now having seen some of this we take some full, kind of breath that reaches up into your shoulders down,

into your

belly, might even feel it, the kind of ripples of relaxation of your exhale

all across your body. You're going to be here. You're going to. You're not going to. bringing attention to the affective circuits of your body, those body sensations that seem emotional or reactive in nature. often felt along the front axis of your body as if with a thin film of feeling. We can appreciate the location, the intensity of the arousal state, the valence, the

pleasantness or unpleasantness.

The stability or the changingness of the feeling, often kind of

emotional sensations expanding and contracting

face, throat, chest belly. You're going to see? You're not going to see? You're going to see? It's like we're just bathing these feelings circuits, this moving pattern of emotional sensations, just bathing them in our attention,

our patience. or patient. radical permission for those sensations to live out their life whatever that life should be over long they are

before they self-liberate as the bed saying is. You're You're going to. You're going to. You're going to. We can investigate the relationship between this feeling experience, affect, anger, fear, sadness, joy, love, tranquility.

We can investigate the relationship between all of that and thinking. So one of my teachers, Shinsen Young, would have us listen,

listen to auditory thought.

And sense where you hear it spatially, of course, it's not actually happening there. It's a kind of the genius of our brains, but the way that auditory thinking arises is a kind of sound, often sensed in your head,

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