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

Please visit our website at audioderma.org. So hello everyone and welcome to our Monday morning,

meditation and teaching together. And a little slow start here today for me because of there's no electricity at home. Hang on for a moment and I still

need to push more buttons. So again, warm greetings.

As I said, the electricity was out at home today and

so it was a slow start and a lot of things to, different things to take care of and figure

out to come down here to IM C. So this is also continuing this series of introduction to mindfulness meditation.

And now we come to the week on emotions.

And partly the idea in the sequence

is that it's easier to be aware of emotions if we are aware of the body.

The more we can be embodied in a direct and simple relaxed way, the easier it is to get some wisdom and clarity about

how to be present for emotions without being excessively caught in them or involved in them or troubled by

them or and to be aware of the body, it can help to be aware of breathing.

Of course, breathing doesn't work for everyone as a foundation, but the simple rhythm of breathing in and out,

the simplicity of just breathing with

maybe relaxing on the exhale. of just

that the breathing with, maybe relaxing on the exhale and

relaxing on the top of the inhale, just so that the breathing is a little bit longer,

just slightly longer, not forcefully,

almost naturally.

The breathing can be relaxing

and kind of settles the nervous system.

...