Meditation: Know That You're Here, Right Here (2017-04-29)

Tara Brach

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4.8 • 10.6K Ratings

🗓️ 3 May 2017

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

Meditation: Know That You're Here, Right Here (2017-04-29) - Given the first morning of the 2017 IMCW Spring Retreat, this meditation guides you through a body scan, opens to sounds, then expands to the body as a field of sensation. With no closing bells, it can serve as a way to start a longer meditation sit, or to start your journey for the day.

Transcript

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0:00.0	The following meditation is led by Tara Brock.
0:07.4	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:30.9	Arriving gently, settling into the stillness.
0:40.4	To collect the attention fully, take a few very conscious, full deep breaths,
0:47.6	inhaling and filling the chest and the lungs.
0:51.1	And then exhaling slowly, feeling the letting go, the releasing, the sensations and the nostrils
1:04.1	as the breath goes out.
1:06.1	And then again, a nice deep full in breath.
1:15.6	Slow releasing, softening down the lens of the body, letting go.
1:24.1	And once again, inhaling deeply.
1:35.1	Conscious, slow out breath.
1:39.1	Relaxing outward, letting go.
1:45.1	And then as the breath resumes in its natural rhythm, sensing the possibility of relaxing with the movement of the breath.
2:08.1	Feeling this whole body sitting here breathing.
2:15.1	You may take some moments to let the awareness scan through the body.
2:37.1	If there's anywhere that wants to let go right now, soften, loosen.
2:44.1	It can be helpful to soften the eyes, let the brow be smooth.
3:11.1	Bring a slight smile to the mouth.
3:23.1	Let the shoulders fall away from the ears.
3:29.1	This takes a moment to feel from the inside out of space and aliveness, side the shoulders.
3:42.1	Softening some more there, letting go.
4:04.1	Letting the hands rest in a very easy and effortless way.
	...

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