Meditation: Vipassana - The Practice of Seeing Clearly (18:02 min.)

Tara Brach

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🗓️ 21 November 2024

⏱️ 18 minutes

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Summary

Vipassana, also known as insight meditation, is training in bringing a clear, mindful attention to our moment-to-moment experience. We begin by relaxing through the body and then resting attention with the breath – or some other sensory anchor – and allowing the mind to settle. Then we open to whatever is predominant or calling our attention – sensations, emotions, sounds – meeting each arising experience with a clear, kind attention. The gift of this process is discovering balance in the midst of the changing flow, and gaining deep insight into the nature of reality.

Transcript

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0:00.0	The following meditation is led by Tara Brock.
0:04.1	To access more of my meditations or join my email list,
0:07.9	please visit tarabrock.com. We're
0:23.6	We awake We awaken to a full presence most directly by relaxing and waking up through the body.
0:48.3	You might scan through your body and just sense if there's areas of obvious tightness or tension.
0:57.3	See what wants to let go or relax a bit right now.
1:01.1	It's helpful to soften the eyes and let the brow be smooth.
1:16.6	You might sense a half smile at the mouth, relaxing the tongue right at the root, letting the tongue rest in
1:33.3	the lower palate easily. Feeling the shoulders, letting the shoulders fall away from the neck.
1:51.0	And just relaxing a bit from the inside out.
2:30.3	You can help to imagine a felt sense of melting, ice to water, water to gas. Let the hands rest in a very easy, effortless way. And you might experiment with softening the hands and then just feeling them from the
2:43.0	inside out.
2:44.0	So you can sense the aliveness there.
2:49.0	See if you notice the tingling, the vibrating.
2:53.6	Let there be an openness to the chest and feeling the heart area from the inside out.
3:15.3	Perhaps you can feel the breath at the heart.
3:20.3	Just relaxed attention, noticing the sensations and al loosening, relaxing.
3:50.6	See if you can let this next in-breath be received in a softening belly. This breath. And now this one.
4:06.3	And again.
4:23.0	Feeling the sensations in the belly, the aliveness there.
4:36.6	And continuing to scan down, feeling the pelvic region from the inside out, sense of energy and the volume of your legs. Bringing the awareness inside the feet, feeling the sensations,
5:12.0	inside the feet, tingling, vibrating. You might explore opening.
	...

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