Meditation: Vipassana - Seeing Life As It Is (2020-04-29)

Tara Brach

Buddhism, Religion & Spirituality, Health & Fitness, Mental Health

4.8 • 10.6K Ratings

🗓️ 30 April 2020

⏱️ 28 minutes

🔗️ Recording | iTunes | RSS

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Summary

Meditation: Vipassana - Seeing Life As It Is (2020-04-29) - This classic Buddhist meditation trains us to wake up out of thoughts and to attend to our changing experience with a balanced, clear and open presence.

Transcript

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0:00.0	The following meditation is led by Tara Brock.
0:06.0	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:30.0	The evening's meditation is a Vapasana meditation, and Vapasana means to see reality as it is.
0:54.0	We'll start as we often do by bringing a relaxed and wakeful attention to the body.
1:02.0	You might begin with a long deep breath, a slow, long deep in breath, inhaling, and a slow, smooth out breath, releasing and letting go.
1:19.0	And again, inhaling deeply, filling the chest and the lungs, and releasing the breath slowly, letting go, letting go, and continuing with a long deep breath.
1:38.0	This time, as you inhale, you might sense that you're filling your face with awareness, breathing in.
1:46.0	And as you exhale, sense that you can let go of any tightness or tension in the face.
1:54.0	And again, breathing in deeply, filling the face with awareness, and with the exhale, relaxing, even the small muscles, releasing, letting go.
2:09.0	And in the same way, continue the long deep breathing as you now. Breathe into the shoulders, filling the shoulders with awareness.
2:22.0	And with the out breath, releasing, relaxing outward, letting go.
2:29.0	And again, inhaling, filling the chest and the lungs, and feeling the shoulders when the inside out.
2:39.0	And exhaling, releasing, relaxing, letting go.
2:48.0	One more time, inhaling deeply, and filling the shoulders with awareness.
2:57.0	And with the out breath, relaxing outward, softening, loosening, letting go.
3:06.0	Continuing with this breath, feeling the hands, filling with awareness.
3:13.0	With the out breath, softening, relaxing, letting go.
3:22.0	Again, feeling the hands, filling with awareness as the breath comes in, and softening, relaxing with the out breath.
3:36.0	Breathing in and out of the chest, so that you feel the chest and the heart area filling with awareness.
3:45.0	Sensing the possibility of releasing, letting go with the out breath.
3:55.0	Continuing with the attention in the area of the chest, so you can feel the upper back, and with the out breath, letting go.
4:09.0	In a similar way as you breathe in, feel the belly filling with awareness.
	...

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