Meditation: Resting in Reality (24 min)
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How can I begin this meditation by setting a clear 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.
You might feel the body breathing and let your attention rest in the heart area. As if you could breathe in and out of your heart.
Take some moments to sense what your intention is for meditation practice. what it is that most matters to you, what you'd most like to experience or realize.
So you can connect with your sincerity.
A direct gateway to presence is by waking up the attention in the body. You might begin with So we'll be scanning down the body. by feeling the region of the brow and the eyes You might sense that you can smile into the eyes. The outer corners are lifted a bit, and let the eyes be very soft. The brow smooth.
So you can begin to sense the tingling and vibrating in that area. Maybe light and darkness. In a sense of space that it's happening in. Let the jaw be unhinged The tongue relaxed, relaxing down to the root of the tongue. She can feel the tongue filling the palate. Sense all the sensations in the mouth. The gums, the teeth and the lips.
Notice if you bring a slight smile to the mouth. Perhaps a subtle shift in the whole way you're holding experience. Let the inside of the mouth smile.
What body‑scan steps help awaken attention in the face and eyes?
Let the shoulders fall away from the neck. You might feel from the inside out and sense the transition or shift of ice to water, a kind of melting inside.
Ice to water. And then water to gas. Sensing the space of awareness inside the shoulders and the aliveness there also.
Be aware of the hands resting in a easy, effortless way. And softening the hands. Softening again, Feel from the inside out. And what are you aware of? You sense movement and aliveness. Vibrating, tingling.
Can you sense the space inside your thumbs and the aliveness that's there? The space inside the forefingers. And the aliveness there. The space between the fingers.
The space between the palms and the backs of the hand. And the aliveness that fills your whole hand.
Just as the cup is filled with water This whole body is filled with awareness of Aliveness. The space that it's moving through.
Might feel the region of the heart. Explore smiling into the heart. You might visualize and sense the curve of a smile spreading through your heart.
The eye is smiling. The mouth. The heart.
Sensing the region of the heart and the aliveness that's there.
How do I release tension in the mouth, jaw, and tongue for deeper relaxation?
Whatever sensations you're aware of. Pressure vibrating. Tightness flow.
Sensing the space inside the region of the heart. The aliveness that's there.
Gently scanning down, sensing the region of the belly. You might let let this next breath be received in a softening belly. This breath Now this one. And again, the Waking up the awareness deep in the torso. And can you imagine and sense space inside the belly? The aliveness, sensations moving through.
Letting the awareness fill the belly and then extend down to fill the whole pelvic region. Relaxing, opening. Again, Shenzhen. The space and the aliveness that's here.
Letting the awareness fill the legs, feeling the length and the weight, the volume of the legs. Flowing into the feet, filling the feet. And can you imagine and sense the space and the aliveness? Inside the toes. Side the feet.
Feeling connected and rooted to the earth. So you can sense this earth as this great. Space of Living dancing energy flowing up. Through the feet, through you. Connected to and belonging to the earth, the body of the earth.
Widening the lens to feel this whole changing dance of sensation.
What sensations should I notice as the shoulders melt and the body “melts like ice to water”?
No boundary. It's not stopping anything.
Might include sounds, listening to the changing. rising and disappearing of sound. The close in sounds.
Letting them come and go. Spaces between the sounds.
The more distant sounds.
All arising in the vastness of awareness.
It's resting back in this awareness that includes sound and sensation.
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Chapters
6 chapters
1
How can I begin this meditation by setting a clear intention?
0:04–4:07
2
What body‑scan steps help awaken attention in the face and eyes?
4:07–7:27
3
How do I release tension in the mouth, jaw, and tongue for deeper relaxation?
7:27–10:44
4
What sensations should I notice as the shoulders melt and the body “melts like ice to water”?
10:44–16:51
5
How can I explore the aliveness in my hands and the space between my fingers?
16:51–23:00
6
What is the practice for feeling the heart’s space and smiling into it?
23:00–23:33
Speakers
1 identifiedMore from Tara Brach
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Ask Me Anything: Questions & Responses with Tara - Part II
Meditation: Basic Body Scan (20 min.)