Tara Brach - Meditation: Being Here (2019-11-27)

Episode Date: November 29, 2019

Meditation: Being Here - This guided meditation is an invitation to rest in Hereness—the immediacy and aliveness of full presence. We arrive and quiet with a conscious long deep breath, relax our bodies, awaken our senses, and then bring our attention to relaxing with our moment-to-moment experience. The poem ends with a beautiful poem called "Interlude" by poet Danna Faulds. Join Tara's email community at http://eepurl.com/6YfI, to receive exclusive updates, events, and meditations. - Get a free download of Tara's 10 min meditation: "Mindful Breathing: Finding Calm and Ease," - plus a bonus gift: "8 Essential Tips to Nourish Your Meditation Practice."

The following meditation is led by Tara Brock. To access more of my meditations or join my email list, please visit tarabrock.com. Attention to your body and to this breathing body. And you might feel the breath right in the area of the heart. See if you can become aware of the feelings in the area of the heart. Just how your heart is right now. Open or closed, tight.

flowing, numb, whatever it is just to notice it. You might deepen your attention to the area of the heart, listening, and ask yourself, what really brings me to meditation right now? What is it that I long to experience? What is it that matters to me? And sense what you feel most sincere about, whether it's learning to arrive more impressed,

presence to relieve stress, fear and anxiety or to really open your heart to others, meditate and discover really your true nature, who you are. What is it that what calls you? And we sense our shared aspiration that as we wake up these hearts and minds that that ripple out to be part of the healing of our world. to serve our world, aware of the breathing and extending the breath so you breathe in a long, deep in breath to the count of five and a slow out breath to the count of five. Long deep in breath, pounding to five and then move right into the out breath, no pause,

matched in-breadth and out-breath, slow, eat, even release and again breathing in and a slow smooth out breath continuing breathing in and out the matched breath approximately five counts without a pause in between sensing as you breathe in that you're receiving and opening to the life breath expanding like a balloon, filling. With the out breath, a release of letting go or relaxing outward, conscious long, deep breathing, feeling receptivity and opening with the in-breath, relaxing and releasing with the out-breath. Now letting go of all controlling of the breath, just observing and feeling the na'

rhythm of the breath. And in this presence noticing what might want to let go a little more in your body and gently scan with awareness and sensing if it's possible perhaps to let go of any tightness or tension around the shoulders. Just a little softening and loosening. Let the hands rest in a soft and easy way. Softening the belly you might find if you bring a slight smile to the mouth, it helps to release any of the holding in the kind of micro-muscles around the face, the slight smile of the eyes, the outer corners lifting, the eyes soft, opening the attention to hearing, aware of the sounds around you, listening in a global way. Not just with your ears but your whole aware

receptive, open and present. It's quite natural for the mind to leave this presence to go often to thoughts or commentary, the past, the future. So if it helps you might keep in the foreground the attention with the movement of the breath, Still aware in the background of the sounds and other sensations, senses awake. Know that you're here, right here. You might sense the heerness, the energy and immediacy of presence. And let your intention be to relax with what's right here.

Sense this presence and then just rest in it, resting with the movement of the breath. resting with the changing sensations or feelings in the body, a receptive openness to the sounds, resting in presence, in this heerness. And if you notice something's arising that's difficult to rest with, you might just explore mentally whispering yes. This is part of life right here. These are waves in the ocean.

they belong. Unpleasant sensations or difficult emotions. What happens if you whisper yes? A really tender, kind yes. You might notice where your attention is. The mind's drifted without any judgment, more with a friendliness and interest. is sense what's actually right here, kind of opening the attention from the virtual reality

of thinking into the aliveness right here. You might feel the body from the inside out, relax your heart, and be aware of the movement of the breath and the sounds around you and senses are wide awake. Again, aware of what's right here, the heerness. resting in that, resting with a gentle heart moment to moment. And what's happening? You might ask yourself, am I dreaming right now? Just shining a light on how the mind goes into a kind of movie

and reawakening that pathway back to what's right here. So you're listening to and feeling the whole moment right here. intimate with the aliveness in the body, with the feelings that are going on inside you. A gentle heart, resting in heerness, just noticing your reaction to sound, including that with presence. Still listening. Still feeling the moment. Sensing if there's anything in your body or mind or heart that wants to let go,

just a little bit more right now. We close with the words of Banna Falls, poet. When I grow intimate with the source of all that is, draw near to its energy and love. There's nothing left to do but rest in a life of must-does and shoulds. This is a refuge, and interlude.

A chance to let the mystery enfold me. When I grow intimate with the source of all that is drawn near to its energy and love, there's nothing left to do but rest. In a life of must-does and shoulds, this is a refuge,

an interlude. A chance to so let the mystery enfold me.