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

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Good morning to many of you, good afternoon, Scotland and London, and yeah happy to to practice with you very sweet seeing the chat community

song okay let's Community Sangha. Okay.

Let's practice together. Thank you. One way of talking about Dukka usually rendered as suffering is that life is a little bit too much,

at least often too much. a little overwhelming just to be human.

And so in meditation, it's just a way of doing much, much less.

I'm being open to how life flows through us.

Settling and tranquilizing so that we can meet life as it flows through. So relaxing, whatever can be relaxed. The area around your eyes.

There you are so much tension just in unconsciously in muscles around the eyes. Your jaw

jaw

softening, releasing. So my friend Pam Dunn says, just let your whole face fall off. Thank you. And your shoulders hang loosely.

And your shoulders hang loosely. Wherever your shoulders hang after a deep breath, let them rest there. Churpelle de sough Your belly me soft Any subtle tension or holding

or holding, bracing in your belly, soften. Thank you. If you're sitting, just letting your hips pelvis sink into the ground. Thank you. Your feet be open, your hands be open. sense that energy can run through unimpeded. Thank you. And now that which we already know how to do, breathe, becomes a awareness. You already know how to do this. Now we just delight in aliveness. consciousness, simplicity, quite pleasurable. The tension builds up.

And then we expel what's been used up. That too is quite pleasurable. So for a few minutes, just enjoy. You know, You know, You know, You know, Thank you. In subtle ways, we're embedding this present moment within a kind of matrix of predictions and expectations.

Sense of the energy, just leaning forward.

Sense of knowing, thinking that we know who will be in the next moment, what our life will be.

The end of this practice period.

The end of this day, the ways in which we predict continuity and expect ourselves in

the next moment, the next moment.

In the subtle ways that expectations are modeled by our mind.

We prune those back

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