Tara Brach - Brief Meditation: Arriving in Mindful Presence - 5 min (2016-05-18)

Episode Date: July 21, 2016

Brief Meditation: Arriving in Mindful Presence - 5 min (2016-05-18) - This brief meditation can support you in pausing and arriving again in the life that's right here.

The following meditation is led by Tara Brock. To access more of my meditations or join my email list, please visit tarabrock.com. Coming into stillness and feeling the simplicity of your body, breathing, taking a nice, full, deep in-breath now, extending the in-breath, filling the chest and the lungs, and a slow-out breath, feeling the sensations of releasing the breath, relaxing outward, letting go.

And again, breathing in, filling the chest in the lungs. And a slow out breath, releasing, letting go, letting go. One more time, inhaling deeply, filling the chest in the lungs. A slow out breath, relaxing outward, letting go. And allowing the breath now to resume in its natural rhythm. relaxing with the inflow, with the outflow, beginning to gently scan down the body, relaxing the brow, letting it be smooth, softening the eyes, letting the jaw unhinge, relaxing the tongue down to the root, letting the shoulders fall away from the neck,

and feeling the shoulders from the inside out, sensing a dissolving sensation, ice to water and water to gas, letting the hands rest in an easy and effortless way, softening the hands. Feeling from the inside out, the play of sensation there. Letting the chest be open, the heart relaxed, sensing an openness to the chest, softening the belly, letting this next breath be received in a softening belly. this breath, and now this one, relaxing deep in the torso,

feeling the length, the volume of the legs, feeling the sensations inside of the feet, then widening the lens to sense this whole body as a field of sensation, including the arising and passing of sound, listening to and feeling the whole moment-to-moment experience, sensing in a relaxed and gentle way, the movement of the breath, this background of aliveness, resting in an awake and relaxed

presence.