2015-02-18 - Meditation: Body Scan - Living Presence
Tara Brach
Tara Brach
4.8 • 11.3K Ratings
🗓️ 21 February 2015
⏱️ 18 minutes
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Summary
2015-02-18 - Meditation: Body Scan - Living Presence
Transcript
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| 0:00.0 | The following meditation is led by Tara Brock, meditation teacher, psychologist and author. |
| 0:10.0 | Sitting in stillness and awakening mindfulness as you feel the body from the inside out, the |
| 0:23.7 | aliveness that's right here. Take some moments to scan through the body in a way that can |
| 0:36.2 | bring both presence and ease. You might start by sensing the eyes and letting the eyes |
| 0:45.1 | be soft and receptive, the brow be smooth. You might sense that the corners of the |
| 0:54.1 | eyes are lifted up a bit in a smile, feeling the sensations of aliveness and ease in that region of the face. |
| 1:15.1 | The slight smile at the mouth letting the inside of the mouth smile. So the jaws unhinged, relaxing |
| 1:29.1 | down to the root of the tongue and feeling the whole constellation of sensations to the mouth area. |
| 1:40.1 | Feeling the back of the head, the skull and scalp, then scanning down into the neck, |
| 2:00.1 | sense that the throat can fill the whole neck area and feeling the life that's there. |
| 2:14.1 | Letting the shoulders gently fall away from the neck, relaxing back and down some, and feeling the shoulders from the inside out. |
| 2:35.1 | You might sense a kind of melting from ice to water, melting ice to water, water to gas, |
| 2:59.1 | feeling the shoulders from the inside out and sensing the movement of sensation, the aliveness that's there. |
| 3:18.1 | Feeling the arm, feeling the volume of the arm, right into the hands, letting the hands rest in an easy and effortless way. |
| 3:42.1 | Letting the right soften the hands a little on purpose and then feel from the inside out the aliveness that's there. |
| 4:04.1 | Do you notice tingling or vibrating? |
| 4:13.1 | You can experiment and soften even a little bit more, fingers, the hands, intimate presence, feeling the life that's there. |
| 4:41.1 | This is a cup filled with water, this whole body can be filled with this intimate presence, this awareness. |
| 4:51.1 | Let the chest be open, and again feeling from the inside out the heart area. |
| 5:10.1 | With a very gentle close-in attention, sensing areas of tightness or tension, a flow of openness of space. |
| 5:40.1 | Continue to scan down the torso, feeling the belly, softening the belly. |
| 5:53.1 | See if you can let this next breath be received in a softening belly. |
... |
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