Meditation and Short Talk: Basic Elements of a Mindfulness Meditation Sitting (retreat)

Tara Brach

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🗓️ 22 March 2018

⏱️ 35 minutes

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Summary

Meditation and Short Talk: Basic Elements of a Mindfulness Meditation Sitting (from the 2017 IMCW New Year retreat) - This short talk and guided meditation offers an overview of what many people find a natural unfolding within a meditation sitting. It includes the process of arriving in an embodied presence, learning how to come back from thoughts, and then opening the attention mindfully to the changing flow of experience.

Transcript

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0:00.0	The following meditation is led by Tara Brock.
0:07.7	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:30.0	Good morning.
0:45.9	Welcome.
0:48.1	At these retreats, we usually offer the instructions built into a guided meditation.
0:56.1	Often people wonder what's the actual path of the instructions and what am I really
1:03.0	supposed to be doing because a guided meditation has a lot in it.
1:07.2	So what I wanted to do this morning is first off say that because we're not clones of each
1:13.7	other, we each have to customize the instructions to match really where we are.
1:22.4	Not only, and it doesn't even stay static, even in any given sitting, we might want to
1:27.5	be adjusting how we're paying attention and sometimes focusing more on the anchor and
1:33.4	other times and more open awareness.
1:36.5	But I like to give you the basic elements that we include when we give instructions before
1:43.6	I do a guided meditation.
1:46.4	So you have a sense of the lay of the land.
1:49.4	And the first piece is usually a piece of arriving.
1:54.0	How do we arrive in our senses, really get in our bodies?
1:58.5	And often that includes a body scan where we take the time to wake up awareness in the
2:05.5	body.
2:07.3	And that arriving piece also includes establishing the attention at an anchor and the anchor
2:14.5	or the home base is really whatever works for you.
2:19.0	The most common is the breath that I know many people that don't use the breath.
	...

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