Meditation: Vipassana - The Practice of Seeing Clearly (18:31 min.)
Tara Brach
Tara Brach
4.8 • 11.3K Ratings
🗓️ 22 April 2026
⏱️ 19 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.
Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music
Transcript
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| 0:00.0 | Welcome, friends, to the Tara Brock podcast. I'm so glad you're here. |
| 0:11.3 | Each week, I share teachings and guided meditations to help us awaken our hearts and bring healing |
| 0:17.8 | to our world. |
| 0:24.4 | You can learn more or support this offering by visiting tarabrock.com, |
| 0:27.1 | where you can also join our email list. |
| 0:32.5 | Now, let's explore together |
| 0:34.7 | the many ways we can live |
| 0:36.7 | from the love and presence that's our deepest |
| 0:40.1 | essence. |
| 0:47.6 | Namaste. We awaken to a full presence most directly by relaxing and waking up through the body. |
| 1:17.8 | You might scan through your body and just sense if there's areas of obvious tightness or |
| 1:23.4 | tension. |
| 1:26.0 | See what wants to let go or relax a bit right now. |
| 1:30.3 | It's helpful to soften the eyes and let the brow be smooth. |
| 1:49.0 | You might sense a half smile at the mouth, |
| 1:55.0 | relaxing the tongue right at the root, |
| 2:00.0 | letting the tongue rest in the lower palate easily. |
| 2:03.6 | Feeling the shoulders, letting the shoulders fall away from the neck. |
| 2:20.3 | And just relaxing a bit from the inside out. |
| 2:26.3 | You can help to imagine a felt sense of melting, ice to easy, effortless way. |
| 3:03.6 | And you might experiment with softening the hands, and then just feeling them from the inside |
| 3:12.3 | out. So you can sense the aliveness there. See if you notice the tingling, the vibrating. Let there be an openness to the chest and feeling the heart area from the inside out. |
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