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Foreign. Welcome friends, to the Tara Brak Podcast. I'm so glad you're here. Each week I share teachings and guided meditations to help us awaken our hearts and bring healing to our world. You can learn more or support this offering by visiting tarabrock.com where you can also join our email list. Now let's explore together the many ways we can live from the love and presence that's our deepest essence. Namaste. Let's take a few moments to find whatever posture serves you, whatever way of sitting, standing, lying, being allows you to feel a sense of presence and ease, To also feel a sense of safety. Do you feel grounded, feeling perhaps yourself, the gravity and the sense of being on this earth, rooted, belonging, kind of like a mountain sitting with strength and balance. Also feel a spaciousness around you that there's room, there's room in this world for whatever arises. One of my favorite translations of mindfulness is from the Chinese. It's that it means present heart. So we feel our intention to bring that presence, that heart presence to whatever arises. And we begin in a simple way. Breathing together might very consciously extend the in breath now to a count of five. So breathing in, inhaling, filling the chest and the lungs and a slow out breath to the count of five, letting go, letting go and breathing in nice deep in breath. And then a slow out breath so that you can feel the sensations of the exhale as the breath leaves the nostrils. And again inhaling deeply, filling the chest and the lungs. And then as you exhale, feel a sense of letting go, letting go, letting go. And then as the breath comes back into its natural rhythm, just notice the quality of presence that's here, the sense of being right here, right now that we can touch into. Even with just a little bit of focused attention, We can deepen that presence as we bring that gentle attention to the body, that heart presence to the body. You might begin just softening the eyes and letting the brow be smooth, receptive to the sensations that wake up as you relax in the region of the brow, perhaps the flickering of light and dark at the lids, You might bring a slight smile to the mouth, which sends a message to the whole nervous system to relax, to let go of fight, flight, freeze. So it's possible to feel more of a sense of that benevolence towards whatever's arising. Let the jaw be unhinged, perhaps the tongue filling the lower palate, maybe relaxing down to the root of the tongue and then opening in a receptive way to the sensations in the mouth. Just noticing as you relax, that you can be more intimate with sensations. Allow the shoulders to drop away from the neck. Let the awareness fill the shoulders so you can feel from the inside out, including whatever tension or tightness is there. With a gentle presence, a soft attention. Notice if there's any natural letting go, releasing, relaxing. Let the hands rest in a very easy and effortless way. You might explore softening the hands and softening again and feeling the awareness. Fill the hands so you can feel from the inside out the aliveness there. Perhaps the tingling or vibrating, maybe pulsing warmth or coolness again noticing how as you relax, there's more access to sensation, to aliveness. Bringing the awareness to fill the chest, the chest cavity, feeling the upper back, Filling that whole space with awareness and feeling from the inside out. Feeling the movement of the breath, Feeling the area of the heart. You might visualize and sense a smile spreading through the heart area. To create space for the life that's right here. Breathing with and feeling your heart, a soft gentle attention. And scanning down, feeling the belly, letting this next breath be received in a softening belly. This breath. And now this one. And again, feeling the movement of the breath deep in the torso with the intention of softening, relaxing with experience, A gentle attention. Scanning and filling the pelvic region with awareness. Again feeling the breath deep in the torso, receptive to the aliveness that's right here. Aware of places of sensation in the legs, right down into the feet. Feeling the tingling and vibrating places of pressure and warmth where the feet contact the floor. Then opening wide the attention to feel this body as a field of sensation. Let everything move, let the sensations dance as they do. Tingling, vibrating, flow or tightness, heat or cool. Notice what happens if you let everything be just as it is. And you might include sound. So the play of sound is moving through, washing, through. Sensing how sound and sensation and feelings are unfolding in a very vast openness, very allowing boundless space of awareness. Resting in that openness, that wakefulness, perhaps with the breath in the foreground, the stream of sensations of breathing. But since that whatever arises can be included in this open hearted space of awareness, Let that be your intention. It. If something difficult arises, let's say a physical discomfort, explore what happens if you meet it with a soft attention, a kind attention, perhaps breathing with it and relaxing with it. In a similar way, if there's emotional difficulty, fear, anger, hurt, that gentle attention, saying yes to what's here. Breathing with. Unconditionally welcoming what's here moment by moment. Let your present heart be like a vast sea of kindness. The poet Dorothy Hunt writes about the deep peace that comes when this heart space that's here is unconditionally welcoming. Do you think peace will come some other place than here? Some other time than now, in some other heart than yours? Peace is this moment without judgment. That is all. This moment in the heart space where everything that is is welcome. Peace is this moment without thinking that it should be some other way that you should feel some other thing, that your life should unfold according to your plans. Peace is this moment without judgment, this moment in the heart space where everything that is is welcome. In these last few moments, you might explore what it means to truly say yes to just what's here with your body, heart, and being. Peace is this moment without judgment, this moment in the heart space where everything that is is welcome.