A Brief Meditation: Gathering and Arriving in Presence (3:50 min.) with transcript

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A brief meditation to gather the attention, loosen and soften the body, sense your intention for being here, and feel the quality of presence of an awakening heart.

I invite you to sense what it means to you to arrive into presence.
You may take a few long deep breaths.
Just feel the movement of the breath collecting your attention.
And letting the breath resume in a natural rhythm.

Let your senses be awake so you’re listening to the sounds around you.
Listening inward so that you’re listening to and feeling the body.
As you do, you might notice the places in you that might want to let go a little bit right now.
Maybe there can be some loosening and softening in the shoulders?
Maybe you can soften your hands?
Relax down through the belly?
You can feel the breath deep in the torso.
Become aware of sensations throughout your body.
Listening to and feeling the whole moment.

Gently bringing your attention to the area around the heart.
So you can feel the heart, whatever mood is here,
And also listening inwardly for whatever longing…

Sensing your intention for being here… for coming to practice… to explore mindfulness and compassion.
And sensing now the quality of presence that’s right here.
Noticing the difference between right now and perhaps when you first arrived…
That there’s more of that quality of hereness – more of an awake heart.

As you feel ready to open the eyes, please do.

~ Tara

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