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

Please visit our website at adioderma.org.

So for the guided meditation, just taking a meditation posture that combines a brightness with ease

a posture that that expresses your intention to meditate,

your intention to be present in this moment. and feeling the chair against the body, these points of contact.

Feeling connected,

there's a foundation underneath you.

Allow it to support you.

Letting the shoulders drop. The jaw to relax.

And the breath just to be natural, completely natural.

We're not modifying the breath, we or just letting the body breathe.

And in general, just noticing in the body if there are some areas those areas of tightness

allows some softening.

Maybe not. maybe not maybe not I'm and then resting attention on the sensations of breathing,

noticing the movements, the sensations associated with breath.

What does it feel like to have an in-breath?

A stretch and the release of this stretch.

What does it feel like to have an out breath? Exhale. Nothing in particular needs to be happening.

We're just noticing the sensations of breathing.

Using a natural breath, not changing or modifying the breath

in any way. noticing the transitions between in breaths and out breaths.

What is that experience like? The

...