The first time I've been here, we'll illustrate some of that in the class, but what we do is not the only way to do it. So fitting practice. body-crafted, and then carrying corrupted awareness, mindfulness out in your life. And then the details that entail in doing that and how that influences your life. We'll get right into that today, both marking adjustments you have to make in your life and how to carry that, how to bring forth that kind of intentionality in your life.

[01:00]

That'll be the first trimester. Then the second trimester will be having that as a foundation, that foundation of awareness, to then look at who you are, what you think, what you feel, how you are. Then the third trimester is carrying that. Both of those sets of information mean further in your life. OK, well, given that, how do I want to be in the world? Given that, what am I going to do with myself? Given that, why are the ethics and values and intentionality with what I'm capable? You should be able to conquer all that here, don't you think? No. John here. I hope you don't mind me telling that story. No. No. John here. I had the distinction, oh, he did the course last year and he decided it's going to take the whole course of death. I've been held back.

[02:02]

Also, I think in the third trimester, it's really about also bringing it into all your relationships, the work in your family, wherever you are and involved in your actions and how you are. Although that, I think you summed it up great. And before we go into leading up into peer groups, one big aspect of this one-year training is that we would like to create four peer groups that we'll put together today or that you put together today, and that is that you need to launch yourself twice a month so that that creates a support system for you that's somewhat independent of us and of being at the center, and that may continue later in the years over.

[03:13]

Some of those groups or some people have continued to now after the end of last year's establishing the path. And the intention of the peer group is to create the safe space where you can share your experience and receive support in this big adventure of establishing a path in your very particular lives that you have. And you will be handed out all the dates for the whole year at the end of this meeting. and what we did today. And it will also give you what we say about peer groups and how they're going to meet and what questions you're going to look at together in that first meeting. So you'll all get the head out of all this. So you don't have to try to kind of keep it in your mind what we've said today. One of the things that doesn't help always

[04:20]

turn up home, so the readers, when you come, and also we'd like you, if possible, to come a little early, so that you have time to arrive, and that when you come in here, that it's decided. So if you need to talk, you can talk in the hallway, but one street in here. So that helps us fill the container to start. and hopefully start on time because it's a short time of three hours. There will be different modalities to what we are saying. One Saturday afternoon at 1, we'll come together, we'll do some basic practice together, and then we'll do some exercises together and we'll introduce an element of practice, and that will continue. And then on the Thursday evening, so that'll be once in a month we'll do that.

[05:21]

Then in between, we'll meet on the Thursday evening, there'll be a shorter element of practice images, and then there will be, you'll meet with your group and you'll meet with your practice with it, with Bermuda on that occasion. And then in between that, those two meetings, you meet in small groups. And then we'll be offering And as you'll see when you get this handout, I just want to say it to you anyway, you'll be offered an exercise that will be suggested that this is what you do for the next two weeks. For the next two weeks, try to do this every day. And that will be part of what you'll talk your small group about, and that will be part of what you'll report back on. And some of the exercises will all have a written law And the daily commitments, what we're asking of you is what Paul has outlined, that it's like sitting southern for 30 minutes, if that's possible.

[06:35]

And who in here has had no southern instruction and is just beginning from scratch, so to speak? If 30 minutes of it, it's possible to make a space for 30 minutes of sitting at home or in a room or here. You can go here or in Berkeley or you can join 250,000 or you can do it at home. Also, we would like you to make a daily log. That is, when do you sit? And it's all written down so you'll see it. How is your sitting? How was it? You know, sleepy, painful, alert, or whatever you noticed. And then do one of the mindfulness exercises that can give you, the mindfulness activity, which today will give you one. So you do that every day.

[07:38]

And also do some physical practice like stretching, yoga, high chi, any other body practice you go running. That's fine, too. So, you know, it's a matter of bringing that awareness to your physical practice and we can discuss this more, you know. So that will take about an hour a day. And then at the end of the month, we will ask you to submit a monthly written reflection, which has specific questions to it. that gives us a way of kind of keeping track of what's happening. And you submit that monthly written reflection to the practice theater that's assigned to your group. So each of us will have one of those four groups that we meet with and that we receive the monthly written reflection. And we would like to encourage you if you are, even if you have sat many times and think a little bit,

[08:47]

rather new for you to see if you can go to a few Zazen instructions, which happen every Saturday here. They also happen every Sunday in Marina Green Dodge Farm. That's an easier place for you to go to, just to get other people's way of instructing Zazen, how to sit and what to pay attention to, because you might get another entry by hearing somebody else say that. And why not in detail? We will give you, today we'll give you a paper copy. But what we'd really like to do is just post it on the website, and then you can access it there. And what we'll also do is we'll also record it. And we'll post that on the website, too. Which will be particularly useful in three minutes. But we would actually like to use that little paper as possible.

[09:50]

But today everybody has coffee. And if you don't, if you don't have access to the web and want to pay your coffee, that's no problem at all. Just let us know. You just don't want to make comments your time. Okay? So next. Next thing is, yes, anything? No. Next thing is breaking. What we'd like to do is we'd like to break into four groups, roughly geographically. So that you can also need some of the people in your group. And then, Sandra, I'm going to ask a few questions. How many people live in Texas? A lot. Thank you. How many people live in the East Bend?

[10:53]

That looks very much for the group. How many people live in the river? True. Okay. What do I mean? What do I mean? Okay, but that's not... Okay, so listen to this. Why don't we have the people have five sentences go... And then people live five sentences. Does anybody actually work in this field? Because... We'll do this. We'll break geographically, but you don't have to stay in that group. If you work in San Francisco, it'll make it easier for you to stay over in the evening.

[11:57]

We'll break into those areas, and then there'll be a certain amount of chaos. Because also the group that you may be in your area, like me at a time, just doesn't work for you. So the idea is just to find the group that works for you. It has nothing to do with staying in any particular location. But we'll start off by going to locations, and then you can just adjust. So why does South San Francisco emphasize me here? And then... East San Francisco seems like we're all over here. It's East Bay. East Bay, you're over here. And then North and West. Like West, you're arranged stuff geographically, and I'm on a ball paddock.

[12:57]

And if everybody's on a ball paddock. Oh my god. Oh my god. I'm the boy I live in. It's not the park. It's not the market. [...] Do you have a park in the door? It's not the market. [...] It's the market. So cool.

[14:02]

When we come together, the practice we will do is we'll do a body practice and then we will sit for a little bit. I think we start the day with about five or ten minutes to sit. And then we'll do a body class. But today there just isn't time in the three hours. But we would like right now to transition from all that project and thinking just a few minutes. So if you could stand up. You can straight up. Just leave yourself alone. You're going to sit down again in a moment, but you can still in the whole way up the chair. And then if you could just start by placing up and down. Stand still.

[15:59]

And then just listen to your body. How does your body feel? What part of your body do you notice? And just shaking your hands and your feet. And then again, just standing still. And bring your awareness down to your feet. Your feet, hip width apart. You've made the span of your feet deeply with your hips. The outside of your feet parallel.

[17:05]

Make you feel like you're a little bit patient-toed, but that's your guide, the outsides of your feet, not the inside. Your knees unlock. Then lengthening the front of your body, the whole way from your groin up your throat. And stretching up through the back of your neck, up through the crown of your belly. Letting your shoulders widen and soften. Relaxing, slowly going through your eyes and your fingers. Letting the muscles in your face relax. And if there's space, let your arms float out to the side, float the whole way up over your head.

[18:08]

And making your thumbs together, stretching up, opening up your shoulders, stretching up the whole way through your fingertips. And keeping that upward stretch moving your hips to the left and your hands to the right and a little extra stretch up through your left shoulder and the left hand feeling that whole left side of your body lengthen and open and then coming back in the hips to the right and the hands to the left Opening the right shoulder, stretching up through the right hand. And then coming back upright, stretching up, and then just laying your hand on the squat pad.

[19:22]

and then peel it to your feet and just feel if they carry the whole weight of your body. Let it go down your body through your feet and let actually the ground bury you. And then swing There's a straight body just from side to side and feel how the weight goes onto one foot and moves over to the other foot. Feel how it distributes to your body like you're a pendulum. You can feel gravity going straight through your body. Keeping both feet on the ground And then make your left and right swing smaller till you find the middle of the day where your balance.

[20:45]

All the way through your pelvis, through your forearms, through your neck and head. And then swing forward and backward. Start with a small motion. And again, keep your attention in your feet. So you're not toppling over. You can feel your weight moving from the heels to your toes and back. There are two smaller and smaller buildings feel like they're bound. Then place your hands upon your ribs on the side so that they're comfortable, that your shoulders are relaxed.

[21:57]

Feel your feet, feel your balance and just feel How you're breathing moves your wrist. Just the way it is. You don't have to breathe. Your hands are on your wrist. and place your fingertips on your shoulders. Again, so that you can be relaxed, so that there is no strain. And see if your breath actually goes in the tips of your lungs, which are right, above your cobitula, which is that bone that goes through.

[23:08]

So if you have anything, it takes just above your color bowl. Just see if your breath actually fills your lungs up. If you don't feel a movement, just take one action. Really deep breath. If you can do it then. There's a movement just about your collarbone. Then let your hands come down. and look at their feet and you know how it feels in their home so you may be able to feel the blood going in their hands, checking up for a while and then find their pillow, their sofa

[24:38]

And you move up all the space so that you have enough space around you. And then extra curtains, extra support curtains if you need them. If you normally sit on the chair, if you normally sit on the floor, sit on the floor. Okay.

[25:10]

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