Meditation, posture. Real deliberate. Careful. posture. Under the mirror. Knee. Under the butt. On the ground. Or on a stage of the fight. Finding relaxation there.

[01:16]

Finding stability there. Finding balance. Your attention here. Your mind here, your body here. Your awareness is bright. Relax, but attentive. The back is straight from a curve in the lower spine.

[02:58]

It's lifted by the back of the head. The shoulders like wings. Your head floating on top, everything, holding everything else up. Your face is relaxed.

[04:02]

The corners of your eyes. Falling back. Your mouth. Relax. Hands in the neutral. In breath, out breath. Mind and body pure.

[05:09]

Temperature of the room. The sounds outside. Light under the tummy. All included. Breath.

[06:23]

Inhale. Exhale. Every time. If you have any questions about that in particular posture or some details that are coming up to your attention or if you'd like to ask about it.

[15:59]

My little kink in my posture is my eyes. There are two things about my eyes that are distracting me. One is I can't seem to decide on the angle where's the right place to be looking. And the other is that I can't seem to decide how open my eyes should be. I feel like I get weird visual effects often wearing hot spots that I find just sort of a staple. It's helpful to remember that any guideline or strategy in meditation is that. It's a guideline, but also it's helpful. settle into a natural, relaxed, open state.

[17:10]

The guideline is not a clean sotas, and the guideline is not asking us to do it a certain way. So it's like, what guideline, Dr. Garza, do you help us settle into a natural state of awareness of what's being seen, Not being engaged in a busy, but controlling what. So there are more of the usual instruction that's, you know, in daily, not to be looking at the right instruction yourself. The eye half open, half shut, so that you're not going to sleep and you're not being overstimulated and dying. to let those particulars be the idea of reference and the attending to what you're experiencing, rather than asking, what should I be doing?

[18:16]

What at this point would help it just to settle into a natural state. So beginning is rising, really opening your eyes completely. If there's something agitating, how you're looking, maybe just closing your eyes for a couple of that, and letting something tell. So letting your own experience be a reference, rather than thinking, okay, well, what should I be experiencing? What am I experiencing, and what should I say? the guideline, where you need to be, and I want to sit like just across to the five-hebs in a round wing.

[19:26]

Or more generally, to get into a stable, supportive position. And maybe along with the guideline of the knee joint as well as the hip joint, it's easier to find that. posture to develop body. And then if the knees come up, they tend to turn the pelvis back and round up and bring them to the upper body. And then the hips come forward in my actual mood and they bring the chest back and they open up up here. And you could experiment, you know, you could attend your lower back, sitting like that, and you could fit any higher than your hips, and you could have a flexibility to maintain your lower back. And the experiment was fitting you higher, like fitting on two questions.

[20:30]

Or the other thing you don't want to do, if you don't, when you start to fit, unless you're working with an injury, it's helpful Be right on the edge. Even when you start to sit, it feels like, okay, my knee is just touching it right. Because if you continue to sit, it will stretch and open. You know, that I hope. But you crop it up with nice stretching and like that. You could try that. Sitting more towards having a little movie where it looks like slightly underscored and see the subtraction open into it and it comes out of it. But looking at your posture now, that was in my posture. Maybe sit a little higher so you can give that interview the support of the games.

[21:38]

Yeah. If you can imagine your hands or shoulders, your elbows are alive, and the hands are floating in front of your body, the little fingers touching your abdomen, your thumbs lightly touching, and your thumbs tips. at the same level as your head was. The shoulders open eyes, and then the arms continue that opening, and then come back into the hands. So if it's all one straight circle, all over, and when the finger is in the tongue doing the same thing, you can't just focus on it, and you can hear your eyes. Is that the thing that I would think?

[22:44]

Left hand on top of the right, left finger on top of the right finger. Little finger is against your eye. What if you touch the elbow? There's actually a sense of a light. It's not like you're riding or just walk down on the other side. When you laugh. Some people find that it's hard to not add attention to the shoulders. Why is it just camping out to us? You know, you just try resting your hands. And you can try up them in. You know, sometimes if you feel bad, you can release. And if you miss it for a week, you can bring your hands into the motorbike. But whatever the guideline is, you know, it's directing it towards lots of experience. And with the guideline, they drop the contact with what happened.

[23:53]

By making yourself over-occupied with what should happen. I do feel that daily height, and then I just rise into the light of this person. This is what I thought about. Um, so how it's been, I don't know, did you have a bit yesterday? I haven't got that on top of the mic. Don't you think it's supporting us ever recently? Who's not saying it's supporting you? Maybe I'll look at you subtly. That's to kind of become a judge. I have read in some manual for the faith, for a man, if he would rise up on the bottom, for a woman it collapsed on the bottom. It's like the same as in Tai Chi. Maybe he also does this. Yeah.

[25:00]

Maybe he could. by going over the other, and she wouldn't fight. I'm going to grow up here. I'm going to emphasize the masculine or feminine quality. Any other questions? I'd be curious to know, in line of pop, when you're sitting And you notice thinking or your attention shifting. How do you work with that? How do you work with that? I mean, do you sort of name it, connect your breath? Do you go? I mean, what do you do?

[26:03]

Well, I do it with a variety of things. When you're meditating, well, OK, I'll only not go there. Careful. Sometimes I, and I think most people find it not so difficult, but just come by. It's almost like they notice things already And then sometimes what's coming up has more energy, it's more energized or it's more compelling or often both. And then to relate to it a little bit more energized. How? It would depend upon what it is. Do you try to let you in your body or...?

[27:10]

But sometimes I've been very busy and I start to meditate and my mind is just to be a little active. Maybe I'll bring attention more in the vibe, in the breath and releasing and softening with the exhale. If it's more emotional, it's feeling that emotional quality in the body. That emotional quality is more that you're not feeling what age of life towards that. Then you're annoyed by something like that kind of energy. When that's asking for the return of the interest and you're going to soften the same swarms.

[28:17]

It's more quality of vulnerability, of stagnant, something like that. More as stable as anything and Any other questions? I would like to welcome our new participant. Maybe everybody has already milk. Well, she's been here all along. It sounds very cheap.

[29:20]

I mean, she'll rate it with me. It was really nice. Oh, I don't know. Oh, thank you. I think Christina sent me an email, but let them just say that Christina's mother has been at maybe 486, basically. So she needs to be climbing up and expect to visualize.

[30:23]

Sometimes in a long time. And Christina, next week, will visit her. and precipitous, maybe she'd come early. But my dad seen her. She decided she would go early. And that's why she might be up here yet. And

[31:00]

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