Meditation: Basic Body Scan (2017-12-28)

Tara Brach

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🗓️ 28 December 2017

⏱️ 20 minutes

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Summary

Meditation: Basic Body and Breath Scan – (2017-12-28) – from the first morning of the IMCW 2017 New Year retreat, Tara offers an introductory meditation with a body scan, bringing focus to the breath, sounds, then resting in awareness.

Transcript

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0:00.0	The following meditation is led by Tara Brock.
0:07.8	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:30.0	As part of fully arriving in presence, you might let the awareness gently scan through
0:51.7	your body.
0:58.0	Just to feel the area of the eyes and consciously soften the eyes, you might sense a smiling
1:09.4	into the eyes letting the outer corners be lifted up a little.
1:15.1	The brow smooth.
1:22.5	You might smile at the mouth and jaw unhinged, feeling the aliveness and sensation inside
1:34.4	the mouth.
1:38.2	The tongue relaxed, feeling down to the root of the tongue, feeling the sensation spreading
1:49.1	through the face.
1:54.0	You might sense a smile spreading through the heart.
2:06.2	You just feel the aliveness and the whole region of the chest.
2:14.5	You're not covering over about making space for what's here.
2:30.8	Allowing the shoulders to fall away from the neck.
2:35.1	I'm feeling from the inside out, the aliveness inside the shoulders.
2:42.4	If you notice tension or tightness, just letting it float in awareness.
3:10.4	In the hands to rest in an easy and effortless way.
3:19.5	You might explore softening the hands and feeling from the inside out, the aliveness that's
3:26.6	there.
3:34.1	Seeing if you notice tingling or vibrating, pulsing.
3:51.3	This is a cup can be filled with water.
	...

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