Meditation: Breath by Breath - Inviting Relaxation and Ease (2018-07-18)
Tara Brach
Tara Brach
4.8 • 11.3K Ratings
🗓️ 19 July 2018
⏱️ 17 minutes
🧾️ Download transcript
Summary
This meditation invites relaxation and ease. We begin with a long deep breathing that helps calm the body and mind. Then we release tensions that might be held in the body, and settle our attention in a receptive way with the breath. The intention is to discover the relaxed wakefulness that expresses our natural being.
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Transcript
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| 0:00.0 | The following meditation is led by Tara Brock. |
| 0:07.6 | To access more of my meditations or join my email list, please visit TaraBrock.com. |
| 0:30.0 | In the stoneness, sense this body sitting here breathing. |
| 0:54.2 | Allow the breath to become increasingly conscious as you inhale in a long, slow, deep way. |
| 1:03.1 | You might count to five with the in breath. |
| 1:11.4 | And then matching the out breath slowly exhale, releasing, counting to five. |
| 1:24.1 | Inhale slowly. |
| 1:32.4 | And exhale slowly. |
| 1:41.0 | Knowing this long, deep in breath and long deep out breath. |
| 1:56.0 | You might sense with the in breath they are opening to receive even in a cellular way. |
| 2:09.9 | With the out breath, the settling and releasing and letting go. |
| 2:19.6 | Matching the length. |
| 2:37.3 | Opening to receive and then releasing letting go. |
| 3:07.3 | Continuing but bringing a very slight smile to the face. |
| 3:58.3 | If you find the mind drifts, then gently come back and begin again breathing in five counts and breathing out five counts. |
| 4:13.3 | If that feels too long, then it's fine to shorten it. |
| 4:43.3 | Now releasing any control of the breath. |
| 5:12.3 | Letting the breath resume in its natural rhythm. |
| 5:17.3 | Just noticing the quality of presence that's right here. |
| 5:31.3 | Let your senses be wide awake. |
| 5:37.3 | Aware of the sounds around you. |
| 5:48.3 | Aware of the sensations that move through the body. |
... |
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