Tara Brach Meditation: Collecting and Quieting the Mind (17:02 min.)
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Oct 29, 2025 Explore the mind's distractions and how they generate anxiety. Experience a gentle body scan to release tension and soften your belly to embrace breath sensations. Learn to anchor your awareness on the breath and acknowledge thoughts as they wander. Discover the importance of returning to the breath without judgment, strengthening mindful attention. Expand your senses and embrace life’s seasonal changes, culminating in a rich, present awareness. A beautiful poem illustrates the clarity achievable when the mind is unclouded.
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Begin With A Body Scan
- Relax the body by scanning for tension and soften areas like shoulders, hands, belly, and chest.
- Let attention rest in the whole body's sensations to prepare for mindful breathing.
Make Breath Your Home Base
- Use the breath as a home base by placing attention where it feels clearest (nostrils, chest, belly, or whole-body).
- Notice the beginning and ending of each breath without controlling it, using soft attention.
Wandering Is Part Of Practice
- The mind naturally wanders into trains of thought, and noticing that wandering is itself a wake-up.
- Each return to the breath builds the 'muscle for homecoming' without judgment.