The following meditation is led by Tara Brock.

To access more of my meditations or join my email list, please visit TaraBrock.com.

This morning I'll briefly review and then I will be expanding a bit on the instructions

for practice with the most basic understanding being that for each of us it's a kind of an

ongoing way that we're customizing and finding it's that kind of intuiting into really what

most will serve presents and open-heartedness in this moment.

And that the basic template of a post-nar mindfulness practice is that we collect in some way or

attention with an anchor or primary place of paying attention like the breath or sounds.

And yet the intent is to open to whatever is predominant.

And that means releasing a focus, let's say just on the breath, if some strong wave of excitement

or sorrow or fear comes up, we open to that and the intention is to open with a true sense of

allowing, of saying yes to what's here, this belongs, this wave belongs and an interest

and a friendliness.

So thus far we've explored opening to the old domain of sensations and we've explored opening

to different emotions and when we need to deepen our attention using the acronym Raine

as a way of bringing more interest and investigating and kindness into the process.

And we'll bring in today a bit more in the instructions on working with the arising of thoughts

throughout, we're having that intention to not fight thoughts but as much as possible to be awake

so that they become like the clouds that were aware of there but were not completely lost in them forever.

The given is that we get lost and the possibility is that we just start noticing it more and more

and without judgment because judgment just deepens the thickness of being lost.

Without judgment we relax open again and so that we as if it's an airplane flying through a cloud

...