Vipassana (Insight or Mindfulness) Meditation

Tara Brach

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4.8 • 10.6K Ratings

🗓️ 27 September 2013

⏱️ 20 minutes

🔗️ Recording | iTunes | RSS

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Summary

2013-09-25 - Guided Meditation - Vipassana (Insight or Mindfulness)

Transcript

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0:00.0	The primary entry to presence is through this living body.
0:10.7	You might let the awareness scan through your body and notice if there are any areas of
0:16.5	particular tension or tightness, just to bring a soft attention to those places.
0:29.9	Sensing the possibility of relaxing a bit, loosening, softening.
1:00.9	You might notice the area around the eyes and let the brow be smooth, the eyes soft.
1:17.9	Relaxing the jaw, you might sense a half smile at the mouth.
1:24.9	Slight but real smile.
1:33.9	Sometimes described as smile yoga because it sends a message to the whole nervous system
1:39.9	to just relax the fight flight to come into more of a sense of ease.
1:50.9	You might sense the curve of a smile spreading through the chest, through the heart area.
1:59.9	Not to cover over anything but just a sense of space there for whatever your experience is.
2:14.9	Letting that space wide so that the shoulders can relax back and down a bit,
2:22.9	softening from the inside out, feeling the shoulders and letting go a bit.
2:36.9	Letting the hands rest in a very easy and effortless way,
2:45.9	softening the hands and feeling the life from the inside out there,
2:53.9	tingling, vibrating, aliveness.
3:03.9	Let the chest be open and the belly soft,
3:08.9	receiving this next breath and a softening belly, this breath.
3:17.9	And then this one.
3:24.9	And again.
3:31.9	Relaxing deep into the torso, scanning with the attention down the legs.
3:38.9	You can feel again the sensations and aliveness through the legs,
	...

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