Tara Brach Meditation: Befriending Your Inner Life (18:33 min.)
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Jan 28, 2026 A guided practice for cultivating a gentle, friendly presence by bringing a subtle smile into the face, heart, and body. Short steps lead you to soften tension in the shoulders, belly, and pelvic area. Attention widens to the whole body as sensations arise and pass. Breath is used as an anchor to rest in clear, caring awareness.
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Begin With An Inner Smile
- Establish a mood of friendliness by imagining a wide-open sky filled with the curve of a smile across the mind and face.
- This inner smiling lightens sensations and creates receptive space without covering over experience.
Soften Body Regions With Breath
- Soften physical areas (shoulders, hands, belly) while sensing a smile spreading through each region.
- Relax into breath and let the aliveness in the torso and midsection be fully felt.
Visualize Smiles Through The Torso
- Scan down the body and visualize a smile in the belly and pelvic region to invite relaxation and opening.
- Imagine earth energy pouring up through the base of the spine to fill the body with aliveness.