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

Please visit our website at audioderma.org.

We'll get our practice period started.

Hmm, so,

Feeling into... feeling into the bodily experience, bringing an aliveness to the physical experience, bringing in a sense of presence, into what it's like to be sitting here now. feeling connected and grounded. I'm often starting with the obvious sensations of pressure against the body.

That feet. If you're sitting cross-legged, maybe it's the sides of the feet that are touching the ground. If you're in a chair, maybe it's the bottom of the feet. If you're

lying down, maybe it's the back of the heels. Whatever it is, chances are your feet are resting on

something and feeling the pressure, the contact against the legs. Thanks. The buttocks, feeling the contact, the pressure from the sitting surface.

We can use these three areas, feet, back of the legs, buttocks, as grounding.

We're here connected.

Let's say foundation. You're not going to see. The above this foundation we feel the belly.

And there be some ease,

and relaxation. Can there be some ease, relaxation in the belly?

Softness. and the chest.

sometimes we can armor ourselves by having some type of stiffness in the chest. There's a way to protect ourselves, brace ourselves.

Just for this small period this morning, can we let that soften? You're not going to see. tuning into sensations in the lower back, bringing some care and maybe some tenderness to this area which often gives humans difficulties. You're going to see? in the upper back.

between the shoulder blades.

Can we rest our attention there

with some kindness, some warmth. You're not going to be here. shoulder blades slide down the back. We discover there's tension.

It might be that resting awareness deviates,

softens the tension, but it might not be also.

And you'll be okay with however the body is showing up this moment,

...