Transcript
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Foreign.
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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.
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Namaste. With the attention on the breath you might extend the breath, lengthening the in breath so it's deep and full and a slow out breath to help collect the attention. A count of four with the in breath, slow, full and deep and a matched out breath account of four slow release. Continuing with this long slow full breath, Feeling the breath fully filling the chest and the lungs with the in breath, releasing slowly with the out breath. And then shifting from directing the breath to simply witnessing the breath, allowing the rhythm to be natural, No controlling of the breath. With that more collected attention, now scanning down the body, relaxing, releasing areas of tightness or tension. You might feel the region of the brow just letting the brow be smooth, the eyes soft, Letting the jaw be unhinged, allowing the tongue to fill the lower jaw, relaxing the root of the tongue. Aware of the sensations that arise, filling the mouth. You might sense the throat, filling the neck, feeling the sensations in the neck area, Allowing the shoulders to fall away from the neck, placing the awareness inside the shoulders. You might imagine the dissolving of ice to water, that kind of melting sensation from the inside out. Ice to water. And water to gas. You're feeling inside the shoulders, the movement of sensation, the space it's happening in, Aware of the length and the weight of the arms, Feeling the hands from the inside out. Soften the hands a bit. And feel with a very intimate attention play of sensations inside the hands, inside the fingers, between the palms and the backs of the hands that tingling, the vibrating. Let there be an openness of the chest and feeling the region of the heart from the inside out. Now. Sensing the sensations, the energy flow, the space that's happening in inside the chest. Scanning down to feel the abdominal region from the inside out you might soften and relax the belly and see if you can feel this next breath received in a softening belly, this breath. And now this one. And again. Sensing the belly filled with awareness, Bringing the attention to the pelvic region and feeling from the inside out the movement of sensation, the aliveness that's there and the space that it's appearing in. Be aware of the Length and the volume of the legs. Then feeling the feet from the inside out. Aware of the tingling and vibrating and aliveness that's there. You're feeling the feet, the hands from the inside out and widening to feel simultaneously this whole energy body, this whole body, this living field of sensation. Just let everything happen it. Sense how this dance of energy has no real boundary. There's no real inside or outside. Just appearing and dissolving sensation. All occurring in the space of awareness. Including the sounds that appear and disappear. These words, the spaces between sounds, Soft sounds in the room, close in sounds, The more distant sounds. Sensing into the vastness of awareness that includes even the most distant sounds. Just resting in this wakeful openness