Tara Brach Meditation: Relaxed and Alert (20:43 min.)
Feb 4, 2026
A guided practice that uses long, deep breaths to collect attention and settle the body. It moves from a gentle body scan to opening the heart and widening into whole-body awareness. The narration teaches how to notice distractions and return to a relaxed, awake presence. The closing invites carrying that ease into everyday movement.
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Use Extended Breath To Settle Attention
- Breathe slowly and deliberately, extending each in-breath and out-breath to collect attention and relax the body.
- Use a matched count (e.g., five in, five out) and adjust length as needed to deepen presence.
Soften And Open The Body From Inside Out
- Soften facial muscles, jaw, shoulders, and hands to release unnecessary tension and open bodily awareness.
- Sense aliveness in the hands, chest, and belly to ground presence from the inside out.
Rest In Open, Receptive Awareness
- Rest in a receptive awareness that includes sensations, sounds, feelings, and breath without controlling them.
- When distracted, re-relax into open awareness rather than forcing focus on any single object.