Mindfulness Meditation—Intimacy with our Inner Life

Tara Brach

Tara, Dharma, Selfhelp, Talks, Spiritual, Buddhist, Insight, Audio, Tarabrach, Mindfulness, Rain, Psychology, Compassion, Vipassana, Health & Fitness, Mental Health, Meditation, Guided, Brach, Buddhism, Religion & Spirituality

4.8 • 10.6K Ratings

🗓️ 1 May 2025

⏱️ 15 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

NOTE: Tara invites you to use this 15-minute meditation to help nurture a steady and strong practice during her upcoming Introduction to Mindfulness series.

Mindfulness Meditation, also known as Vipassana or insight meditation, is a practice of cultivating non-judging attention to our moment-to-moment experience. We begin by gently relaxing through the body and resting attention on the breath—or another sensory anchor—allowing the mind to settle. From this grounded presence, we open to whatever arises: sensations, emotions, sounds, or thoughts, meeting each with clarity and kindness.

The intention is to wake up from the trance of thinking and return, again and again, to the aliveness of immediate experience. Over time, this practice helps us develop a steady heart amidst change and brings deep insight into the nature of reality.

Transcript

Click on a timestamp to play from that location

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 all We are 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.
0:57.0	See what wants to let go or relax a bit right now.
1:01.0	It's helpful to soften the eyes and let the brow be smooth.
1:22.6	You might sense a half smile at the mouth, relaxing the tongue right at the root, letting the tongue rest
1:33.4	in the lower palate easily.
1:35.0	Feeling the shoulders, letting the shoulders fall away from the neck.
1:51.0	And just relaxing a bit from the inside out.
1:58.0	You can help to imagine a felt sense of side out.
2:27.3	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.
2:37.0	And you might experiment with softening the hands.
2:41.0	And then just feeling them from the inside out.
2:46.0	So you can sense the aliveness there.
3:06.6	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.
3:15.5	Perhaps you can feel the breath at the heart.
3:20.5	Just relaxed attention, noticing the sensations and, 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.
4:22.0	Feeling the sensations in the belly, the aliveness there.
4:35.6	And continuing to scan down, feeling the pelvic region from the inside out, sense of energy and the volume of your legs.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Tara Brach, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Tara Brach and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.