Meditation: Vipassana – The Practice of Seeing Clearly

Tara Brach

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🗓️ 31 August 2023

⏱️ 18 minutes

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Summary

Meditation: Vipassana – The Practice of Seeing Clearly - 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.
0:06.1	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:30.0	We awaken to a full presence most directly by relaxing and waking up through the body.
0:51.5	You might scan through your body in just sense if there's areas of obvious tightness
0:56.7	or tension.
0:59.6	See what wants to let go or relax a bit right now.
1:07.0	It's helpful to soften the eyes and let the brow be smooth.
1:24.9	You might sense a half-smile at the mouth, relaxing the tongue right at the root, letting
1:34.6	the tongue rest in the lower palate easily.
1:49.2	Lying the shoulders, letting the shoulders fall away from the neck and just relaxing
1:57.8	a bit from the inside out.
2:03.9	You can help to imagine a felt sense of melting ice to water, water to gas.
2:29.6	Let the hands rest in a very easy, effortless way.
2:39.2	You might experiment with softening the hands and then just feeling them from the inside
2:46.1	out so you can sense the aliveness there.
2:54.1	If you notice the tingling, the vibrating, let there be an openness to the chest and
3:13.2	feeling the heart area from the inside out.
3:17.6	Perhaps you can feel the breath at the heart and just relaxed, attention, noticing the sensations
3:31.4	and aliveness in the heart.
3:48.7	Scanning down and feeling the abdominal area, loosening, relaxing.
3:55.1	See if you can let this next in-breath be received in a softening belly.
4:01.4	This breath and now this one and again, feeling the sensations in the belly, the aliveness
	...

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