Tara Brach

Now, let's explore together the many ways we can live from the love and presence that's our deepest essence.

Namaste.

Find yourself into a posture that is upright.

So you're sitting tall and in a way that can help you to feel alert.

And also sitting in a way that's balanced, not leaning to either side, forward or back.

And then a way that's relaxed.

So while you're holding yourself upright, you're letting whatever can relax, relax.

As you close your eyes and let your attention go inward, you might feel the movement of the breath at your heart.

And become aware of whatever you notice in the heart area.

And listening inwardly, ask yourself, what really brings me here right now to meditation?

What is it I am longing for?

What's my deepest intention in meditating?

And listen for what feels most sincere.

What is it your heart is longing for?

What's the quality of presence or way of being in the world that matters to you?

invite you to continue listening and just sense what happens in your body as you listen to the sounds around you including the alarm including other sounds you might detect a listening attention so you're listening into the space around you

Aware perhaps of the soft sounds in the room.

Listening in a global way, letting everything wash through you.

see if you can listen not just with your ears but your whole awareness noticing how sounds appear spontaneously and there's nothing to do with listening completely receptive listening to the sounds of these words

the spaces between the sounds receptive, open, listening listening to the most distant sounds you can detect