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

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Great.

So hello and welcome everyone.

Welcome to Happy Hour, this rendition of it in this moment in time.

So, so for tonight, I'd like to invite us to, to, yeah, practice starting with, starting from ourselves and then going outside, internal, external, internal, internal, external care, kindness, compassion. So this internal external movement of the art.

And, um... And yeah, maybe that's all I want to say, not, and let's just lead into it, get into it and practice.

Whatever you need will be shared with you during the, the, uh, this period.

So let us begin, turn our awareness into our posture, or sitting posture, posture, assuming posture of integrity and stability.

And if your body needs to move first, if your limbs need to move.

Shoulders maybe need to be rolled back, maybe shifting left and right to find your seat.

The center. seat, the center of gravity, so that you really arrive with a sense of presence, not feeling automatically, not the automaticity of habit, but you really take stock of this moment of being alive.

It's like this being alive. feeling your feet, the bottom of your feet on the earth if you're sitting in a chair, the bottom of your legs if you're sitting on a cushion,

on the bottom of your sit bones, your sit bones connecting to the chair or the cushion.

Taking your seat.

taking time to land. Let's take our time to land here. You're not going to see. and connecting with the movement of the breath in the abdomen.

in breath, the out breath, entirety of the in-breath. the out-breath. You're not going to relax. Can this body relax?

Soften.

Not feel so separate

from the environment in which it is held. letting this body this heart in this moment.

People's grounded stable, well rooted, connected to the earth. and let it also feel expensive. You're not going to see. appreciating the grace of this opportunity in this moment.

To sit and breathe, be breathed, the grace of this gift to be able to practice together in community in this moment. The gift to be simple, to be present.

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