← Tara Brach
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Transcript5 lines
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Foreign.
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Welcome friends, to the Tara Brak Podcast. I'm so glad you're here.
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Each week I share teachings and guided
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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.
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Namaste. Sense your posture, your sitting posture and make any adjustments that will serve you as you go into our meditation. For those of you that are new, the two key features for the sitting posture you might attend to and you can close your eyes and feel from the inside out are sitting upright. So there's a quality of sitting tall that can support being alert. Just feel that sitting tall quality. And then of course there's the quality of at ease. So you might sense like a tall tree upright also that the limbs can relax. Be at ease. See what might want to let go a little in your body. You might let the in breath and the out breath. Lengthen some so you're breathing in and filling the chest and the lungs. Breathing out slowly, feeling a sense of releasing, relaxing outward and letting go, Letting the energy collect with the breath. And then bringing the attention in a simple way to the heart with a reflection and inquiry. What is my intention for meditation right now? What really brings me right this moment to practice what most matters? You might listen in to the most sincere, innocent, pure part of your being, letting yourself connect with what's most important to you. In the stillness you might sense the attitude that most supports awakening the heart and awakening the mind, which is really a quality of friendliness towards whatever arises relaxed, interested and kind attention. With that quality of friendliness you can begin to scan through the body, letting go and relaxing. Any places that are particularly tight or tense can be helpful to feel the area of the brow and smile into the eyes. Let the eyes, the corners, the outside corners of the eyes kind of lift a little in a smile, softening the flesh around the eyes, letting the brow be smooth so that felt sense of friendliness, of kindness presence is right in the area of the eyes. Explore having a slight smile at the mouth and feeling the inside of the mouth smiling, Relaxing down to the root of the tongue, just feeling the sensations of the whole mouth, the tongue, gums, teeth, lips. A relaxed easeful presence. You might imagine and sense the throat filling the neck, just feeling from the inside out the sensations there. And then letting a smile spread through the heart area. The chest. Visualize and sense the curve of a smile. And with that the space that has room for whatever is right here. Allowing the shoulders to relax back and down. You might imagine a melting or dissolving sensation. Ice to water. See if you can feel from the inside a letting go. Ice to water. And then water to gas. A gentle relaxed presence. Just noticing the experience moment to moment in the body from the inside out. Letting the hands rest in an easy and effortless way. Softening the hands. Feeling from the inside out the sensations, the tingling. Vibrating in the hands. Feeling that intimate presence with the life that's right here. Let there be an openness to the chest. Again, feeling from the inside out the felt sense of sensations and feelings in the heart area. You might sense smiling into the heart. Not to paper over what's there, but really to sense the space that allows you to feel the life that's there. Just as a cup can be filled with water, this whole body can be filled with awareness. An intimate gentle presence. With what is. You might relax and soften the belly. Letting this next breath be received in a softening belly. This breath and now this one. And again, Letting the awareness fill the belly. Aware of the movement of the breath. Relaxing. Feeling the life that's there from the inside out. With an intimate gentle presence. Continuing to scan down the body. Feeling the pelvic region from the inside out. Relaxing and opening to the changing sensations. Receptive presence right here. You might sense the length and the volume of the legs. Let the awareness be inside the feet so you can feel the sensations. The vibrating, the tingling places of pressure of warmth at the feet. And expanding the lens of attention now to include your whole body all at once. Simultaneously feeling the aliveness everywhere. Sensing this whole field of dancing sensations. Notice the possibility of letting everything happen. Not opposing or controlling. An intimate presence is a fully allowing presence. Including not just the field of sensations, but the sounds that appear and disappear in awareness. Utterly awake. Senses wide open. And utterly open. A non fixating awareness. Letting everything happen. Aware in the foreground of this changing flow. Moment to moment, Sounds and sensations. And aware in the background, this alert inner stillness. That which is aware. Resting as awareness. Pure receptive openness. Receiving moment to moment, the changing play of sound and sensation. An intimate open awake presence. At some point you'll notice that the attention is narrowed into what we sometimes call the trance of thinking, memories, commentary, planning. Not a problem. When you notice that's part of waking up and to continue waking up, it's a relaxing back. Relaxing back, Waking up the senses. Relaxing with the sensations that are here. Friendly, interested, easeful attention, Relaxing and opening the attention to sound. So you're aware of the actual flow of experience right here and in the background, that stillness, the silence that's listening, That awareness that everything is occurring in. Resting again in this intimate presence with the changing experiences, moment to moment. We close this meditation by bringing awake awareness to the domain of the heart. Just to feel that allowing intimate presence, receptive to whatever the state of your heart is right now, Allowing gentle presence, Feeling your own human heart, and offering whatever prayer or blessing most resonates in this moment to your own being. And then from this tender heart, space, sensing this whole world, all living beings as part of your heart, offering your prayer. It.