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Meditation: Reducing Anxiety and Getting to Sleep (18 min.)

Tara Brach

00:00

Feeling the Feeling of a Smile in the Belly, Feeling a Tingling, a Vibrating, and a Smile in the Belly, Now This One

Letting the eyes be soft, might smile into the eyes, letting a smile spread through the eyes. lifting the outer corners, letting the brow be smooth, and bringing a slight smile to the mouth,. Let the tongue fill the upper palate, relaxing the tongue down to the root, receiving sensations through the lips, the gums, the teeth - relaxed and at ease. Allow your shoulders to fall away from the neck, then you might imagine that dissolving of ice to water as you feel the inside of the shoulders --  ice to water, and then water to gas. Now let the hands rest in an easy and effortless way, softening the hands, and softening again

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