Tara Brach

Meditation: Reducing Anxiety and Getting to Sleep (6 min.)

Feb 27, 2019
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ADVICE

Begin With Comfortable Posture And Breath

  • Feel yourself comfortable sitting or lying down and close your eyes to begin the practice.
  • Consciously lengthen your breath with slow inhales and exhales to start relaxing the body.
ADVICE

Use A Body Scan And Smile To Release Tension

  • Scan your body on the out-breath and release any tension you find, from face to toes.
  • Visualize a smile spreading through chest and belly to deepen relaxation.
INSIGHT

Transformation Metaphor To Shift Tension

  • Relaxation can be felt as a transformation from tightness to flowing ease, like ice melting to steam.
  • This embodied metaphor helps shift rigid tension into spaciousness and safety.
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