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

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Thank you, those of you who are listening and reported in the sound on.

We're here at IRC, and you can't see much. I thought you'd be able to see more.

Maybe at the end of this I can zoom the camera out and you can see the meditation hall today is

being claimed for a training we're doing so it doesn't look exactly like a meditation hall.

But there's a couple of people here meditating with us in person, which is unusual for me

when I'm doing this YouTube teaching, so I'm very happy.

So welcome, everyone. And... so welcome everyone and so this week so this week in the morning and so this week in the

morning I've been offering these little snippet of sayings that you can use in

your meditation practice.

And sometimes we can say yes as a way of enhancing our awareness,

just be present for what's happening.

Sometimes there's a wonderful no to what's happening,

know to being distracted, that puts us into the present moment.

Yesterday I talked about the little saying no comment.

Just to be aware of what's there without adding any comments.

That's not all, you know, not necessarily appropriate in everyday life,

but in meditation, there's something very profound about just not getting involved, not judging,

not talking about what's happening in your experience,

but allowing everything in a rise in meditation just be there without any comment.

And so today, the culmination of this, of these four little mantras that I

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