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Tara Brach

Meditation: Relaxed Attentiveness (2017-11-08)

Tara Brach

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

4.810.6K Ratings

🗓️ 9 November 2017

⏱️ 20 minutes

🧾️ Download transcript

Summary

Meditation: Relaxed Attentiveness (2017-11-08) - The primary qualities of a healing and freeing presence are being alert, open and tender. This meditation arouses these qualities by engaging a mindful awareness of the breath, and then a relaxed, gentle attentiveness to the changing experience of the moment. It ends by bringing lovingkindness to ourselves and all beings.

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

As you let yourself settle in the posture, you might bring your attention to the heart, sensing

0:52.2

you could feel the breath coming into the heart and then breathing out from the heart.

0:59.2

You can sense the heart space.

1:05.2

Let your attention rest there some.

1:13.2

Asking yourself a very simple question which is, what is my intention for this practice, for this sitting, for meditation?

1:26.2

What really brings me here in this moment to be practicing? What matters to me?

1:43.2

Sensing what you care about, feeling quality of sincerity.

1:53.2

Being aware of your breathing and then intentionally extending the breath so that the in-breath is long and slow, filling the lungs.

2:17.2

And then a long slow out breath.

2:21.2

So slow that you can feel the sensations of releasing the breath.

2:27.2

And again, a long deep slow in-breath, filling the chest and lungs and then a slow out breath so that the length of the in-breath and the out-breath are matched.

2:46.2

Long deep in-breath and a slow release, letting go with the out-breath.

3:02.2

Continuing this way, long-full in-breath, long slow out-breath, letting it be deep, the breath be smooth, aware of the sensations of breathing.

3:32.2

Long deep in-smooth breath.

3:56.2

And the sensations of releasing with the out-flow.

4:26.2

And releasing any control of the breath, allowing the breath to resume in its natural rhythm.

4:57.2

And the relaxed presence, just noticing the experience of the breath as it naturally comes in and out, moment to moment.

5:10.2

Letting the breath be at the center of your attention, but noticing if there's areas of tightness in your body as you sit here.

5:41.2

Gently softening wherever there's a clenching or attention.

5:54.2

Breathing in relaxing. Breathing in letting go and relaxing in the shoulders.

...

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