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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. Just as a way of beginning, take some moments to adjust if you're sitting or for some people like to do these lying down standing. However, adjust your posture so that you feel a sense of ease, also alertness. And you might let your attention go inward and for some that's closing your eyes. Some some might find it helpful to just lower your gaze. Whatever serves you. Will begin in the simple way of breathing together. Just become aware of this body breathing and you might lengthen or extend the in breath perhaps to the count of five so you really fill the chest and the lungs with a slow out breath, the same count matching the in breath and the out breath. So you can feel the sensations of releasing the breath and again a long slow in breath. And a slow out breath. And again breathing in, filling the chest and the lungs and sense with the out breath that you're actually letting go, releasing, relaxing outward and again breathing in, opening, receiving and breathing out a long slow out breath, softening down the length of the body as you release the breath. Now as you allow the breath to return to its natural rhythm, the sense and observing of the breath. That it's possible to continue to relax with the movement of the breath with awareness perhaps sensing the presence that has increased just even in a few moments that you're more here. That we can increase that presence further as we scan down the body waking up in an energetic way, you might imagine and feel a smile spreading through the eyes so the outer corners of the eyes are lifted a bit. Let that help a softening through the eyes, a softening and a smoothing of the brow. In a similar way you might let there be a slight smile at the mouth, feel the inside of the mouth smiling, Letting the tongue fill the lower palate, relaxing the tongue down to the root. Becoming aware of the sensations that fill the mouth, gums, the teeth, the lips, Waking up to the sensations of the face, all the small micro muscles allowing them to rest. Scalp and the skull and sensing the volume of the head, the sensations the aliveness through the whole head, Aware of the throat filling the neck, feeling the sensations and aliveness in the neck. And intentionally allowing the shoulders to relax back and down, some falling away from the neck. You might let your awareness fill the shoulders, so you can feel from the inside out, Allowing any tightness or tension to float in. Awareness, perhaps to soften a little, so you can begin to feel movement, aliveness through the shoulders. And see what might want to let go a little more. Sensing an awakening and letting go through the arms, so you can feel the weight and the volume and the length of the arms filled with energy. And feel your thumb inside out, the fingers, the space between the fingers. Noticing, if you soften the hands now you soften again, you feel from the inside out. You can become aware of aliveness, tingling, vibrating. Just as a cup is filled with water, this whole body is filled with awareness and aliveness. Allowing the chest to be open, Feeling the heart area from the inside out. You might smile into the heart, let a smile spread through the heart and the chest, Making space for what's here. For however, the aliveness expresses in the chest area, Letting the breath go deep into the torso. So this next breath is received in a softening belly. This breath. And this one. And again, Feeling the belly from the inside out. Aware of the movement of energy, the aliveness, the play of sensation. Letting the pelvic region be filled with awareness. Opening to the aliveness. Fully awake, fully here, inhabiting these bodies, Sensing the legs, the length, the volume, the weight. Feeling from the inside out, the movement of energy right into the feet, Sensing all those nerve endings, tingling, vibrating, perhaps a sense of pressure, warmth, where your feet contact the floor and the earth below. And you might sense the great volume, massiveness of the earth and all that energy flowing through you. Receptive, letting that aliveness fill you, Sensing that you can let life live through you. That if you widen the attention, you can include the aliveness not only of sensation, but of sound. Receptive, listening, Sensing in the foreground, this changing flow, sound and sensation, feelings. And in the background, that vast wakeful presence, that which is aware, The awareness, the interior awareness, that stillness that perceives all the sensations. And that vast spacious awareness that's listening. Sensing how awareness lives interior, through, around, everywhere. It. Sa. When there's a recognition of being lost in thoughts, simply relax. Open, listening, Listening to and feeling the aliveness that's right here. Relaxing back into that formless awareness, Into that awake space that's really your essence. All that arises belongs, like changing ways, to this vast oceanness of your being. From the poet Dana Faulds. Trust the energy that courses through you. Trust then take surrender even deeper. Be the energy. Don't push anything away. Follow each sensation back to its source in vastness and pure presence. Emerge so new, so fresh you don't know who you are. Welcome in the season of monsoons. Be the bridge across the flooded river and the surging torrent underneath. Be unafraid of consummate wonder. Be the energy and blaze a trail across the clear night sky like lightning Dare to be your own illumination. Sa.