Meditation: Letting Go – 9 Magic Breaths (2019-07-19)

Tara Brach

Tara, Dharma, Selfhelp, Talks, Spiritual, Buddhist, Insight, Audio, Tarabrach, Mindfulness, Rain, Psychology, Compassion, Vipassana, Health & Fitness, Mental Health, Meditation, Guided, Brach, Buddhism, Religion & Spirituality

4.8 • 10.6K Ratings

🗓️ 30 October 2019

⏱️ 6 minutes

🔗️ Recording | iTunes | RSS

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Summary

Guided Meditation: Letting Go – 9 Magic Breaths (2019-07-19) - This guided practice includes taking a pause from all activity, and following the inflow and outflow of nine conscious breaths. We then relax and settle into greater and greater ease and well-being. Continuing as long as desired, we then explore re-entering activity with a relaxed and open attention.

Transcript

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0:00.0	The following meditation is led by Tara Brock, meditation teacher, psychologist, and author.
0:30.0	This meditation is called Letting Go, Nine Magic Breaths.
0:46.0	Take a pause from all activity and either sit or stand in a way that allows you to be comfortable
0:56.0	yet alert. It's ideal if possible to gently close your eyes.
1:08.0	With each of the following conscious breaths, inhale fully extending your natural in-breaths
1:14.5	so your lungs are filled with air and then exhale very slowly so that you can feel the
1:21.0	actual sensation of releasing the breath and letting go.
1:29.0	Now with this first set of three breaths and with this first breath breathing in deeply.
1:39.0	And as you exhale, imagine letting go of all thoughts.
1:43.0	You might picture thoughts as clouds appearing and then passing out of sight, leaving a wide open sky.
1:53.0	Breathing in deeply, filling the lungs and then breathing out sensing thoughts as clouds, appearing and disappearing.
2:09.0	One more time, inhale deeply, filling the lungs and with the exhale letting go of thoughts, leaving a wide open sky.
2:27.0	And as you continue now, the second set of breaths, as you exhale, imagine letting go of all physical tension.
2:37.0	So inhale deeply, breathing in, filling the lungs and then breathing out letting go, letting go of any areas of
2:49.0	brightness sensing softening and dissolving.
2:54.0	Again, inhaling deeply, filling the lungs and with the out breath letting go of physical tension as if ice is melting to water.
3:10.0	And one more time, inhaling deeply, filling the lungs and exhale let go of any tightness or tension dissolving, releasing letting go.
3:30.0	And how with this third set of breaths, as you exhale, you'll be imagining letting go of all the burdens your heart.
3:37.0	So inhaling deeply now, filling the lungs and as you exhale, sensing loosening and releasing as if water is disappearing into vapor.
3:54.0	Inhaling deeply and filling the lungs and releasing the burdens of your heart, water disappearing into vapor.
4:09.0	And one more time inhaling deeply, filling the lungs.
4:17.0	Exhale letting go of pain and sorrow letting go letting go.
	...

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