The following meditation is led by Tara Brach to access more of my meditations
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Letting your awareness scan through your body and notice if there's areas of
tightness or tension.
Wherever you might feel holding or tightness, sense the possibility of
softening - of letting go a little. You might pay particular attention to the
region of the eyes
letting the brow be smooth
the eyes soft - relaxing the jaw - slight smile at the mouth
letting the shoulders fall away from the neck
softening, loosening through the shoulders.
Let the hands rest in a very easy and effortless way.
- softening the hands and feeling the aliveness from the inside out.
Sense an openness to the chest and relax the belly so that this next breath can
be received in a softening belly. This breath - and then this one - and again
letting the breadth be natural. Very consciously now, lengthen it so that the
in-breath is longer, fuller and the out-breath is slow
continuing in this way, lengthening the in-breath
and in a matched way slow out-breath.
Long, deep in-breath
slow out-breath.
Continuing with the inflow and outflow long and deep - the same length
you might slowly count to four with the in-breath
and count to four with the out-breath.
If the mind drifts, just gently bring the attention back
to this long full in-breath, long slow out breath
no pause between.
Now letting the breath return to its natural rhythm
be aware of the quality of presence
that's right here.
Letting the breath be in the foreground of mindfulness, just aware of the
sensations of the inflow and the outflow. Yet in the background aware of all the
senses. Aware of the aliveness of the body
the sounds around you.
A relaxed open attention. If something strong arises and wants your attention...
strong physical sensation, emotion, sound. And letting the breath received as the
primary focus, and letting what arises be right in the center
you might feel that you're breathing with... a feeling of tightness in the chest
feeling of excitement or sorrow
whatever's strong, let it be there.
Notice how it feels as sensations in the body. When it's no longer compelling
gently rest again in the movement of the breath
like a raft resting in the sea
relaxing back with this movement of the breath...
resting... moment to moment in the changing sensations.
For this last bit of the meditation letting go of any notion of doing.
Simply relaxing back and being the presence
that's aware.
Letting everything happen
sound sensations feelings
and in the background that alert inner presence that knows
that which is awake and aware
being that presence.
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