Meditation: Aware and Alive (20 min.)
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How does Tara Brock introduce the meditation practice and set the intention?
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 Tara Brock dot 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 of That's our deepest essence.
Namaste.
Letting your attention go inward. You might feel the breath at your heart. Sensing with the in breath that you can Really feel your breath touching the heart area. And breathing out, letting go from the heart. Sensing whatever mood is here. And with a listening quality of attention. Sense what brings you here right now. What brings you to practice? What brings you to a path of meditation?
What is the guided focus on the heart‑centered breath and inner awareness?
Listen to what your heart really cares about. So you can Touch in a bit to your real sincerity of heart. There's a prayerful quality when we sense what we really care about. Whether we language it as presence or Being more loving, Realizing our our true nature, who we really are. Freedom. Peace.
The pathway to a relaxed and open heart is A waking up and Relaxing and finding the awareness and space inside the body. You might begin by Sensing the region of the brow, letting the eyes be soft and the brow smooth. Let a smile spread through your eyes, lifting up the outer corners. Just be aware of the tingling and vibrating, perhaps the flickering of light and dark. Letting a slight smile.
How does the body scan move through the mouth, throat, and neck to sense aliveness?
Spread through the lips. Even the inside of the mouth smiling. Let the tongue fill the upper palate. Relaxing down to the base or the root of the tongue. and feel the sensations that fill the mouth. The tongue, the gums, the lips. Can you sense the space and awareness and sensation inside the mouth?
You might imagine and sense the throat filling the neck. Perhaps uh imagining the curve of a smile. Filling the throat in the neck. And feeling from the inside out. Can you sense the awareness and the aliveness inside the neck?
You might allow the shoulders to relax back and down. Letting the shoulders fill with awareness so that you're feeling from the inside out.
Feeling the sensations, the aliveness. The space of awareness inside the shoulders.
Letting your hands rest in a very easy way, effortless, soft.
What sensations are explored in the shoulders, hands, and chest during the practice?
Feeling the hands from the inside out. Sense how awareness is receiving tingling and vibrating.
Pulsing warmth pressure.
Let there be an openness to the chest. And sense the whole heart area filled with awareness.
Receiving the aliveness there. Places of pressure, squeeze, flow, warmth, tingling, vibrating, aliveness.
Scanning down, you might let this next breath be received in a softening belly. This breath. And now this one? And again. Letting the awareness fill the belly. Noticing the play of aliveness. Sensations. The dance, movement of sensation, moment to moment. In the ballet.
Letting the awareness fell the whole pelvic region.
How does the meditation guide attention to the belly, pelvis, and legs for deeper grounding?
Opening to the aliveness. That here
And letting awareness fill. The legs, so you can feel the length and volume of the legs.
Feeling the feet from the inside out. Aware of the tingling and vibrating there?
And opening the lens of perception wide so you can feel this whole body simultaneously. Filled with awareness and aliveness.
Stending That presence outward and sensing how awareness includes sound.
Sensing how the space of awareness outside you and inside you. Is really a continuous space of awareness.
Sounds and sensations all floating down. Arising and appearing in awareness.
You can relax back and just be the space that everything's happening in. Be the space that's filled with the light of awareness.
Including this changing flow of sound and feeling, sensation.
What advice is given for noticing thought clouds and returning to present awareness?
Including the inflow and the outflow of the breath.
For many in a very short while the there's a noticing that there's no longer a resting in that awareness. The mind is drifted into thought clouds. plans or mental commentary. ideas about things, judgment, memory. That's completely natural, just like clouds in the sky are natural. Let your practice be when you notice that you're inside the cloud of thoughts.
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Chapters
8 chapters
1
How does Tara Brock introduce the meditation practice and set the intention?
0:04–1:58
2
What is the guided focus on the heart‑centered breath and inner awareness?
1:58–3:37
3
How does the body scan move through the mouth, throat, and neck to sense aliveness?
3:37–5:47
4
What sensations are explored in the shoulders, hands, and chest during the practice?
5:47–8:02
5
How does the meditation guide attention to the belly, pelvis, and legs for deeper grounding?
8:02–11:24
6
What advice is given for noticing thought clouds and returning to present awareness?
11:24–13:58
7
How does the practice expand to include the continuous space of sound and sensation?
13:58–17:08
8
What closing wishes or blessings are offered to the self and the world?
17:08–20:11
Speakers
2 identifiedMore from Tara Brach
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Meditation: Inner Refuge of Calm (20:25 min.)
Ask Me Anything: Questions & Responses with Tara - Part II
Meditation: Basic Body Scan (20 min.)
Meditation: Relax into Happiness (19:38 min.)