Tara Brach - Meditation: Awareness is Our Home (21:40 min.)

Episode Date: April 17, 2025

This guided practice helps us come into our senses through a body scan. We then rest in the awareness that is listening to and feeling the changing flow of experience. When the mind drifts, the return is a relaxing back to our senses, and to the sea of awareness that includes and experiences the waves of life.

The following meditation is led by Tara Brock. To access more of my meditations or join my email list, please visit tarabrock.com. You might close your eyes, let your attention go inward, feel the movement of the breath, and see if you can sense and imagine and feel the breath at the heart, as if you're breathing into the heart and out of the heart. We begin with a reflex,

on the question, what is my deepest intention, right, this moment? What's my deepest intention for being here? For practicing meditation? You might even think of it in a broad way, your intention in your life as if you're at the end of your life looking back, what would matter? What's the quality of heart, of presence you want to bring to the world? It's reflecting and sensing what you feel most sincere about, sitting still and feeling the aliveness that's right here in the stillness, gently scanning the body with your awareness

and seeing what might want to let go a little right now. Where's your tension that when you meet it with awareness can relax, soften? You might want to bring your attention to the region of the eyes. Let the eyes soften, sensing a smile lifting up the corners, the outside corners of the eyes, letting the flesh around the eyes be relaxed, the brow smooth. See, you can notice the tingling and vibrating in that region as you relax and soften. You might sense a slight smile at the mouth, with the job. be unhinged, letting the tongue fill, lower palate, relax down to the root of the tongue,

feeling the gums, the teeth, the lips, opening to the whole world of sensation and the region of the mouth, letting the shoulders fall away from the neck, relaxing them back and down some. And sense your awareness filling the shoulders so you can feel from the inside out, softening, relaxing. Perhaps you can sense the shift from ice to water, kind of melting inside the shoulders. Ice to water and then water to gas. Again, as you soften aware of the aliveness that you can perceive, it's the movement of energy, let the hands rest in a very easy, effortless way. And softening the hands, and try softening again, and feel from the inside. Can you notice the tingling, the vibrating, the pulsing, places of pressure, warmth

where your hands contact, your legs, or each other. Just as a cup can be filled with water, this whole body is filled with awareness. I sense an openness. at the chest, feeling inside the chest from the inside out the region of the heart. What do you notice there? Let's smile into the heart, visualizing and sensing a smile spreading through the chest, creating the space for whatever's here to express. Pulsing, tightness, pressure, flow, scanning through the belly area, softening the belly. and then letting this next breath be received in that softening belly, this breath, and then again,

so you can feel the aliveness deep in the torso, this breathing body, still a slight smile at the mouth, the hands are soft, opening the attention and awareness into the pelvic region, and sensing the awareness filling that area. You feel from the inside out, the dance of sensation. Aware of the legs, letting the awareness fill the legs. You can sense the length and the volume, the weight, right down into the feet. Can you sense the tingling and vibrating that fills the feet, toes? And if you widen the lens of perception to feel this whole body now as you as you're widened the lens

of perception to feel this whole body now as a field of sensation all at once, stopping anything, not opposing or controlling anything, including sound in this field of aliveness, perhaps the close-in sounds, more distant, sensing the vastness of awareness that can include even the most distant sound, the awareness that's listening. to and feeling this changing flow of experience. Sounds and sensations move like waves. In the background, that great sea of awareness that includes and is aware of what appears and dissolves moment to moment.

When the mind drifts into thought forms, which it inevitably does, the practice is when we notice to relax back opening the attention again, noticing the changing waves that are right here. The sounds, the sensations that live through this body might notice the inflow and outflow of the breath. Know that you're here, right here, the awareness that's listening to and feeling the changing flow. And if something arises it's difficult sense how that awareness

can be infinitely tender, kind, keeping it simple when the mind moves off into thoughts, relaxing back to the senses, sound, sensation, into the sea of awareness that's including the changing waves, your own presence, which is home. Waking up from thoughts, relaxing back into the senses, with thoughts which are a mental contraction, come physical tightness, so you might re-soften the eyes, a slight smile at the mouth,

relaxing the shoulders, softening the hands. and smiling into the heart, relaxing the heart. You might let your breath come to the area of the heart and feeling that heart space or presence that's here. As part of closing this meditation, sensing whatever wish or blessing you'd like to offer to yourself right now, what would bring healing and happiness to your life, widening that heart space to include someone who's dear to you, sensing your appreciation

for that person's goodness, offering your wish, your blessing to them, and sensing the heart as edgeless, boundless, open, including all of life everywhere. May all beings everywhere be filled with loving presence, held in loving presence. May all beings everywhere find great and natural peace. May all beings everywhere be happy, know the natural joy of being alive. May all beings everywhere awaken and be free. Namaste.