Tara Brach - Meditation: Mindful Body Scan (10:06 min.)

Episode Date: June 17, 2026

This guided meditation invites us to reconnect with the aliveness that is here in this very moment by bringing a kind and mindful attention through the body. Moving slowly from the crown of the head to the soles of the feet, we explore how awareness can soften habitual tension, deepen presence, and reveal the vibrant field of sensations that make up our embodied experience. As we rest in receptive awareness, we discover that the body is not a problem to solve but a gateway to presence, healing, and inner freedom. Even areas that feel numb or disconnected can become doorways to greater intimacy with life when met with patience and curiosity. Through mindful attention, we begin to sense the body as a living field of changing sensations—an ever-unfolding expression of awareness itself. This simple practice can help us come home to the presence, peace, and wakefulness that are always available beneath the busyness of the mind.   Our introduction music is from "Opening" by Adrienne Torf, © 2025 ABT Music

Welcome friends to the Tara Brock podcast. I'm so glad you're here. Each week I share teachings and guided meditations to help us awaken our hearts and bring healing to our world. You can learn more or support this offering by visiting tarabrock.com where you can also join our email list. Now let's explore together the many ways we can live from the love and presence that's our deepest essence. Namaste. Find a comfortable position either seated or lying down

and close your eyes. Take a few full breaths releasing any tension with each exhale. Now allow the breath to be natural, relaxing with the inflow and outflow, and invite yourself to be right here at home in your body.

With a relaxed, open awareness, start by feeling the sensations at the top of your head. Noticing what's there, perhaps tingling, pulsing, pressure, warmth, or cold. Now let your attention move down. Feel the sensations on the back of your head on either side of your head, through your ears. Notice the sensations through your forehead and eyes, inside the nose, cheeks, through the jaw and mouth.

Take your time offering a soft, receptive attention. Not trying to change anything. Be simply curious about experiencing the life of your body just as it is. As you continue the scan, you may notice that in certain parts of your body you feel numbness or no noticeable sensations. Please remember that this is common. Just let your attention remain in those areas for a few moments in a relaxed and easeful way.

You may find that as your attention deepens, when you revisit these places, you become increasingly aware of sensations. Place your attention on the area of your neck and throat. Noticing without judgment whatever sensations you feel, be aware of each of your shoulders from the inside. receptive to the experience of sensations, aliveness, sense the length and volume of your arms, and then feel the sensations from the inside. Bring your attention to your hands, making sure they're resting in an easy and effortless way. Feel the fingers from the inside, the space between the palms and the backs of the hands, noticing tingling, pulsing, pressure, warmth, or cold.

survive in the life of your body. Now place your awareness inside your chest, gently receiving the sensations in the heart area, and then more broadly, throughout the whole chest, slowly allow your awareness to sink down into your stomach with a soft, receptive awareness. Take some moments to feel the sensations in your abdomen. Your attention to your upper back, feeling the sensations in the area around your shoulder blade. moving down, be aware of the mid and lower back, and then the entire spinal column, continuing to scan down the body,

let your awareness fill the pelvic region, receptive to the sensations that arise through the hips, the buttocks, the genitals. Sense the length and volume of the legs, and then bring the awareness inside the legs, feeling them from within. Let your awareness fill your feet, and toes, feeling the sensations that are there.

Now open your attention to include your body in a comprehensive way. Be aware of the body as a field of changing sensations. Can you sense the subtle energy field that vitalizes and gives life to every cell, every organ in your body? For these last few moments, simply rest in mindful awareness. witnessing and feeling this changing dance of energy, the aliveness that's living through you.