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

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Here we go. Great. Hello, hello and welcome everyone to this edition of Happy Hour,

the same loving kindness. So for today's practice, yeah, you know, instead of

introducing a theme, I think I will introduce a theme while we're practicing.

Start as always by settling our bodies with the breath and getting settled. And yeah, let's just do that. I want to talk,

don't to talk too much ahead of time. So let's begin, let's begin and see if your body needs a stretch as a way of meta for your body.

See what it needs, how does it want to sit in this moment.

And a moment of care for the body,

meta for the body, and inviting, allowing your body to be comfortable, sitting in a posture that has integrity,

sitting upright, but not stiff, upright does it mean stiff in fact consider consider your base.

Your base is very important in how we said.

Consider your base, your sit bones, as they land,

as they connect the cushion to the chair and let your spine rise up from the

cushion to the chair and let your spine rise up from the space in a very relaxed way, as if there's an invisible magnet on top of your head.

Rising up, not being pushed up, and then let the rest of your muscles relax often. Feeling the connection of your feet to the earth. And feeling the breath moving through your abdomen, perhaps through your chest, through your whole body. You're going to see. You're going to see? and allowing inviting the breath to be natural, however it is, in breath, out breath. Out breath. Not controlled,

not controlled, but peaceful, whether deep or shallow, fast or slow. You're not going to see. allowing awareness, allowing loving

loving awareness to know this breath,

with appreciation. You're not going to see. You're not going to be here. I'm imagining

imagining that the brass.

Imagining that the breath is moving in and out of the heart center, the center of our

chest, and maybe putting a hand in the center of the chest, connecting

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