Tara Brach Leads a Guided Meditation for Sleep and Relaxation

Tara Brach Leads a Guided Meditation for Sleep and Relaxation


The following meditation is led by Tara
Brach. To access more of my meditations or join my email list, please visit TaraBrach.com. This guided practice is specifically geared
towards relaxation letting go really resting with ease. Become aware of this body breathing and
begin to extend the in-breath lengthening and deepening so that you’re
filling the whole chest and lungs, so breathing in… deep in-breath… and a slow
out-breath… letting go and again a deep full
in-breath expanding the chest filling and a slow out-breath evenly
smoothly releasing so you can feel the sensations of the breath as you exhale. Long deep full in-breath… you might begin
counting with the in-breath to six counts and matching the out-breath six
counts out and if that feels like too long that’s quite fine to do four counts
but let the in-breath and out-breath be matched. sense with the in-breath an opening to
receive… a yielding to the breath and with the out-breath a releasing…
letting go… a relaxing outward Continuing with this long deep in-breath
slow out-breath, you might find that as you’re breathing you can bring a slight
smile to the mouth and soften the eyes and if the mind wanders you notice
you’ve lost track of the breathing just gently come back again, begin again you might sense with the in-breath how
much it’s possible to soften and open and receive and with the out-breath how much it’s
possible to release as if you’re following the breath out into the space
around you, relaxing outward, letting go. continuing with this full in-breath and
full out-breath and sensing you can bring the breath and the attention to
the small muscles in the face, softening relaxing… letting the tongue fill the lower pallet, relaxing at the root of the tongue. Continuing with the breathing and
sensing the possibility of relaxing more at the shoulders, with the in-breath
opening, receiving, feeling the space inside the shoulders and with the
out-breath letting go, letting go. Bringing the breath and the attention to
the hands, letting the hands be soft relaxing and letting go Feeling the breath and the awareness at
the heart, so that as you breathe in, you open to receive, feeling the aliveness
that’s there and with the out-breath a letting go…
releasing… relaxing… Feeling the breath deep in the torso
letting it fill the belly with the in-breath and with the out-breath a letting go
letting go, letting go widening to sense the whole body
breathing so with the in-breath you’re filling every cell of the body. Opening…
receiving and with the out-breath releasing… letting go… and now letting go of any controlling of
the breath allowing the breath to resume in its natural rhythm a relaxed attentiveness aware of the gentle movement of the
breath, the sensations in the body the sounds around you relaxing back and just resting in this
wakeful openness letting life be just as it is moment to moment to moment if the mind gets lost in distracting
thoughts, let your practice simply be to re-relax… re-relax open the attention
aware of the sounds that are here in the background sound of silence gently scan the body perhaps re-relaxing the shoulders a bit, softening your hands relaxing your heart relax back, resting in the awareness
that’s right here… letting life be just as it is you might ask yourself if it’s possible
to relax and let go just a little bit more gently scanning to notice the habitual
places of contraction… of tightness… and with kindness and gentleness just soften them a bit… namaste [flute]