Tara Brach - Meditation: Know That You're Here, Right Here (2017-04-29)

Episode Date: May 3, 2017

Meditation: Know That You're Here, Right Here (2017-04-29) - Given the first morning of the 2017 IMCW Spring Retreat, this meditation guides you through a body scan, opens to sounds, then expands to the body as a field of sensation. With no closing bells, it can serve as a way to start a longer meditation sit, or to start your journey for the day.

The following meditation is led by Tara Brock. To access more of my meditations or join my email list, please visit tarabrock.com. Arriving gently, settling into the stillness. To collect the attention fully, take a few very conscious, full deep breaths, inhaling and filling the chest and the lungs, exhaling slowly,

Feeling the letting go, the releasing, the sensations in the nostrils as the breath goes out. And then again a nice deep, full in-breath, slow releasing, softening down the length of the body, letting go. And once again, inhaling deeply, conscious, slow out breath, relaxing outward, letting go. And as the breath resumes in its natural rhythm, sensing the possibility of relaxing with the movement of the breath. Feeling this whole body sitting here, breathing, you may take some moments to let the awareness scan through the body.

Notice if there's anywhere that wants to let go right now. Soften. Loose. It can be helpful to soften the eyes. and let the brow be smooth, bring a slight smile to the mouth, that the shoulders fall away from the ears. This takes some moments to feel from the inside out of space and aliveness, inside the shoulders,

softening some more there, letting go, letting the hands rest in a very easy and effortless way, and softening. softening the hands, feeling the life from the inside out there. I might sense an openness at the chest, and then a softening at the belly, sensing if you can feel the breath received in a softening belly. This breath, and then this one, and again, letting the awareness fill the body deep, deep into the torso,

sensing the length, volume of your legs. and feeling the feet from the inside out, tingling, vibration there, including the hands again, soft, alive, and widening the attention to sense this body as a field of sensation, including sound, listening. You're listening to and feeling the whole moment, sensing the presence that's right here, resting, in that openness, that wakefulness, our practice very simply is to notice when we've drifted, gone into a virtual reality and gently relax back right here. For many it's helpful to relax back right here and sense and rest with the movement

of the breath. For some might be the whole field of sensation to know that you're here, right here.