So the first thing to attain is your base. You should be sitting in a way that's making solid contact. You want both your knees and your butt making solid contact. So if that's hard to be a man in a cross-league position, try and be fit to a kneeling position where you're sitting, for example, between your knees, you're sitting on it in the place underneath it. There's some more examples up here. Then the next thing to attend to. The next thing to attend to is the division of your papers. So unless you sway back, it's bringing your head a little forward.

[01:17]

I say that only when I'm trying to bring your head back. You tilt your head forward, and you cast with your head back. If you sway back, you don't want to act like that. If you sway back, you want to emphasize opening up the front of your body and stretching out to the back of your neck. And then that lifting on your chest and opening your shoulders. So as the hips come forward, it seems like there's this space to lift the chest. As the chest lifts up, the shoulders feel like the head is spade, the oktama. And then reaching up through the back of the neck, the crown of the head, that quite naturally aligns the head with the neck, the weight of the head coming down through the shoulders.

[02:28]

And then if you're sitting on the chair and you can sit on the edge, so that you just balance on the chest like this. If the back doesn't have that strength, if you can support as far down your back as possible to help you do that. Like if you put it the whole way down on your hips, your lower back, your second back. But you can have that same balance posture even if it's supported. And the chest lifts up, shoulders widen. And then you can either bring your hands on the resting on your lap, or you can bring your fingers together. Change of left hand overlapping the right hand. Thumb tips slightly touching, making an oval shape. It's a way to bring awareness in your hands. But the shoulders, they're wide, they're relaxed, and they flow down. You're not holding away your hands with your shoulders. Shoulders stay soft and relaxed.

[03:31]

So what we're going to do now is we're going to calmly ride and offer some suggestions to your posture. This is just a suggestion from the outside. See how it feels from the inside. But I'm going to be there. I don't know.

[04:56]

posture has been adjusted, you can let that new posture register and that body shape now being internalized. Can you pay close attention if something needs to soften to allow the body to stick that shape? Something needs to be lifted. Then on this engaging of the physical experience, the physical experience of breathing, the grinding to a wind.

[08:42]

What is the physical experience of breathing in? What is the physical experience of exhaling? Just to bring this brief moment of awareness to a close, opening to the room, bringing your attention back into our activities.

[10:43]

And see as you do that, if it can be done without losing this more intimate relationship with your physical being. So at the end of the day, we're going to send you home expecting you to sit every morning or once a day. It doesn't have to be in the morning, just when it works for you in a day. Does anybody feel like they don't know exactly enough for doing that? Or do you all feel comfortable enough sitting? how you were sitting today to start out, and then we can have more conversations about it the next time you meet. Everybody fine? Thank you.

[11:49]

Keep going. Keep going. Okay. So, You are doing the difficult course. Sometimes it's almost easier to change your life, move into sense center, and then everything is lined up for you. But you are endeavoring to kind of change the structure of your day, change your routine, which is not such an easy thing, because the routine has a certain amount that you think things are getting done, and they're getting done in the way You more or less want them. And so you're going to have to create a space in that routine. That means something has to give. It won't happen by itself. And that's part of practice. Part of practice is becoming willing to change our routines and have it changed by events, but also be able to change it out.

[13:04]

We want to. And all of you came with an intention or an idea why you want to do this while you're training. So to make that idea happen, you need to create the space in your daily life. And it needs intention, perseverance, patience, because it will create a lot of disturbance at the beginning. inside and outside, and kindness, and compassion to yourself and to others. So we wanted to... I think a helpful notion is to think over your life, that it has its own ecology.

[14:06]

All the demands and hopes and activities of your life, one way or another, they all find the relationship with each other. And probably all of our lives, the demands, the expectations are in flux. And they're competing for your time and all that dynamic event. One way or another, they're in relationship. That's what I mean by ecology. And they sorted themselves out to what degree they sorted themselves out. So part of the challenge of introducing something new, of changing that ecology, there's two kinds of challenges. One challenge is to find this space. If you're going to do 30 minutes, 40 minutes, 50 minutes, an hour of practice a day, where's this space going to come from? How are you going to do that? Are you just going to sit up an hour earlier, stay up an hour later? One way.

[15:08]

Or are you going to shift your routine? So our routines have their own habit energy. And habit energy is a very curious path of vision. Even when our habits don't serve our needs so well, when you think about it more, there is a way in which they have a reason out of our response to our life. And they have a momentum to repeat themselves. So when you disrupt habits, you release a certain kind of disturbance. And we'll talk more about that. So that's something to know. And then something about bringing forth a conscious intentionality that allows the new activity to take work.

[16:12]

Because if things are left alone, the old habit will just reassert itself in whatever way it has to be assertive. So then there's something about needing to, oh yes, but this is what I'm learning. And then the other version making in detail is about bringing an awareness, a conscious intelligence to who you are and how you do what you do. You know, how you navigate through all the demands and request and expectations of your day. Because at some point, in a very conscious way, you have to say, OK, I'm going to do less of that and less of that and more of this. So that's one part. And then you experience what happens. when you try to do it, you know? If you're anything like the rest of us, even when you have a deep, clear, sincere intention, it's not over yet.

[17:16]

It's just the start. Then you engage it, and then you get the feedback from disrupting your habit. And you get the feedback from, okay, What is the power of a new ecology for? What will be the new relationship to the different part of their life? And if you can think about it as a process, that's why I like the word ecology, because the different pieces of an ecological structure, they relate to each other and they discover the wrong way of relating. It's not a morality, it's just a functionality of conditioned existence. And the more attention we bring to it, the more aware we can become to it, both the more intelligently the pieces behind the relationship to each other.

[18:17]

And also, equally significantly, the amount of distress and disturbance in changing habits. the more we can notice, and learn from it. Can you just introduce the working axis? Introduce the next piece? OK. So, sincerity and intention. And it's a very interesting process, sincerity and attention. doesn't just have to arrive in no unexpected moment, you know, where someone says something as your inspiring touch, you know, you can actually remind yourself. Why am I doing this again? When you decide you're going to get up half hard earlier, you know, and some voice inside of you says, no!

[19:26]

Some other voice has to say, quietly and patient, like, I know you don't want to do this. I know you're rather sweet. However, this is what you've decided to do because it makes sense to you. So cultivating that intentionality and giving it that extreme quality of sincerity, that capacity in our being, to let the intention take the word and be able to instruct itself. So this exercise is about enabling that practice. So what we'd like to do is write. How many people do not have something to write with or on? Okay. You have a deeper answer, can I? Okay. So here's the first quote.

[20:38]

It's going to go to waste. No, I won't waste the neck on it. OK. Did I look at your pants? Yeah. Please look at me. Did somebody land? Have a little picture? No. Okay. Here we go. Here we go. Here we go. Thank you. Everybody have a pen?

[21:39]

I don't. OK. So first question about painting. What brought you here today? What made you sign up for this course? If this course succeeded in meeting the expectations and goals that you have, what would that be? And what's your participation in that happening? What is the intention you bring to us? What do you bring to us? What is the aspiration, you know? that you bring here to enable that goal, that expectation to be done?

[22:43]

What is that inner workings of the alchemy of your being that you need? What's the intention? Don't worry about the perfect prose. You can write a word, a phrase, how it registers to you, how it becomes meaningful. OK, and then what do you need to bring forth in your own being?

[24:02]

What do you need to bring forth in your life to enable this attention? Take place. Have it happen. . What do you need to bring forth in your life? What needs to happen? What would enable this to happen? To have it manifest in your body. I think in the routine of your day, where's the phase it's going to come from?

[25:18]

What's it going to do? As Push and Wiggle just started this process, this is going to be something that you'll work on in the next couple of weeks. So right now, just go for it. When exactly in the day are you going to sit and do some body practice? It was just an expression of the last question. When in the day are you going to sit and do some body practice?

[26:23]

And how is that space going to be created at that part of the day? If there's some prioritizing, you're going to have to re-work. Some aspect of your social life that probably should... something about your work-wise. Do you think the meditating part and the... They might be different. And then you take that question a little further.

[27:30]

of creating that space. Is there something that you want to have to be let go of, or deliberately changed, or shifted to the line? And maybe you can note that now as a way to reflect on that. What would you like to put into that? Or did it last? What would it be like if I went to bed earlier and got out there in the morning? What would change? What would it be like if I stayed up later at night to meditate? What would it happen? What would it be like if I meditated in the middle of the day? What would I have to not do to let that happen? How would I make that be? What needs to adjust internally and externally. There is another question that I would like you to consider, which I haven't written down, so it won't do the handout, but I think it's really important.

[28:56]

We're all part of the fabric of other people's lives, so what thinking of the people that are affecting that opportunity. Are you wanting to make that space and how can you share your intention with them and let them know what you want to do and ask for their support? Because we will have ramifications into your relationships. you're stepping into this program and making things. So to invite them in and let them know of their intention and who are they, so that they know that. And we know you can spend the next hour or day right up on this.

[30:16]

But what we'd like to do is figure your gut. First thought, best thought. And breaking the triad, just three, just with the people right at the time. Just do what could just need it. And just accept the thought. You know, you don't have to go with any people who want to. So just discuss with what's not enough for you to take on this front. The whole head wrap. Excuse me. In, in, [...] Excuse me?

[31:41]

Excuse me? Just start by one person talking at a time. Just give them one or two minutes, and the other two people listen, and then just go around like that. It's really helpful to really cleanse someone else, and just let them be really present for their own thoughts. Let's just do that. A couple of minutes, please. Start with a couple of minutes, please. One person, let it go. I'm talking like a person.

[32:17]

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