Meditation: Widening Rings of Being (20:26 min.)
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In this 20-minute meditation session, Tara Brach guides listeners through a deep, body-centered practice designed to cultivate presence, relaxation, and awareness. Beginning with mindful breathing and a progressive body scan, she invites practitioners to release tension from the brow, jaw, shoulders, hands, heart, belly, hips, and feet, emphasizing the importance of softening and letting go. The meditation evolves into a spacious awareness that includes both the immediate sensory field—sounds, sensations, thoughts—and the vast, still background of pure awareness. Drawing on Rumi’s poetic wisdom, Brach encourages listeners to transcend the 'tangle of fear thinking' and move into the 'always widening rings of being,' symbolizing an expansion of consciousness beyond egoic limitations. The practice concludes with a gentle return to the present moment, grounded in openness and love.
Practice deep body relaxation through progressive scanning from head to toe to release unconscious tension.
Use the breath as a tool to deepen presence and support letting go at each level of the body.
Notice the space between thoughts as a gateway to pure awareness and stillness.
Let go of conceptual thinking by remembering that thought is not reality—awareness is the ground of being.
Expand awareness outward like widening rings, moving beyond fear and limitation into spacious, loving presence.
Welcome and Setting the Intention
Tara Brach welcomes listeners to the podcast, introduces the theme of awakening love and presence, and invites them to begin the meditation with a grounded, upright posture and an open heart.
Breathing into Presence
A guided breathwork sequence to settle the mind and body, using slow, deep in-breaths and releasing out-breaths to cultivate alertness and relaxation.
Progressive Body Relaxation
A detailed body scan from the brow to the feet, inviting softening, releasing, and awareness of physical sensations and subtle energy.
Expanding Awareness into the Field of Sensation
“Sense this whole body as a field of sensation, including in that field the sounds that come and go. So you're listening to and feeling the whole moment.”
Returning to the Space Between Thoughts and the Wisdom of Rumi
“Flow down and down in always widening rings of being.”
“Flow down and down in always widening rings of being.”
“Be empty of worrying. Think of who created thought. Why do you stay in prison when the door is so wide open?”
“Move outside the tangle of fear thinking. Live in silence.”
Host
Rumi
person
Tara Brach
person
Tara Brock podcast
media
tarabrock.com
product
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