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

Please visit our website at audioderma.org. You're going to be here. Hello and that Monday here in California at the Insight Meditation Center.

And so we just finished the 25 part introduction to mindfulness meditation and I have in mind to continue with that and with that series or part two of it. and we'll start here with this

we'll start here with this meditation.

And so the simple idea, simplest idea of mindfulness meditation is to be aware of what's happening as it's happening.

And not to do a checklist approach,

but to take the time to connect to whatever is predominant, to really know it well.

And that can be over a course of one breath, a few breaths,

where we allow ourselves to feel and sense

and know what's happening.

And sometimes it's panoramic and just everything coming and going and sometimes it's

centering on something for a little bit.

So there's a settling, a concentration here. So the breathing works this way that we're here

centering ourselves on the inhale and the exhale, knowing the inhale and exhale and feeling it, being with it.

Sometimes it's body sensations, sometimes it's emotions, sometimes it's thoughts, sometimes it sounds.

And then, as I recommended in the intro series,

to let the breathing be the default,

the place where we're cultivating stability.

In addition to that, being present for being mindful of everything,

one very useful thing to be aware of.

As you're aware of anything,

as you're aware of breathing, the body, emotions,

...