Meditation: Spacious, Clear Awareness

Tara Brach

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4.8 • 10.6K Ratings

🗓️ 10 February 2022

⏱️ 23 minutes

🔗️ Recording | iTunes | RSS

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Summary

Meditation: Spacious, Clear Awareness - This meditation begins with a breath that calms and collects the attention, and then a body scan that enables us to awaken our senses. Finally, we relax open fully to include the changing flow of sounds and sensations, in a spacious, clear awareness.

Transcript

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0:00.0	The following meditation is led by Tara Brock.
0:06.8	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:36.8	Bringing your awareness to the breath and lengthening the breath, extending the in-breath
0:51.3	so it's full and deep, filling the chest and lungs, and lengthening the out-breath so
1:00.1	it's slow, slow enough so you can feel the sensations of releasing the breath, releasing,
1:07.7	letting go, letting go, and again a full deep in-breath, filling the lungs, and a slow,
1:22.0	lead out-breath sensing a kind of relaxing outward and letting go with the out-breath.
1:31.2	Please continue in this way, full in-breath, slow out-breath, letting the breasts be matched
1:38.5	in their length without a pause between the in-breath and the out-breath.
1:55.7	It helps you to count, to count to four slowly.
2:01.2	Please feel free so that the breasts are matched.
2:31.0	You might sense with the in-breath and opening to receive even in a cellular way.
2:45.7	With an out-breath, releasing outward, letting go, and letting go.
3:02.8	Full, long deep breaths.
3:24.5	And then allowing the breath to resume and its natural rhythm.
3:54.5	And sensing a quality of collectedness, relaxing with the in-breath, and relaxing with the out-breath,
4:13.3	feeling your whole body breathing.
4:32.6	We can deepen and awaken presence as we scan through the body, feeling the aliveness
4:39.4	and sensations.
4:43.2	If it helps to bring the breath to certain parts of your body to keep your attention there,
4:48.9	then you can use the breath in that way.
4:53.7	Beginning with the top of the head and the whole region of the scalp and skull.
	...

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