Radical Acceptance: Embracing Your Life with the Heart of a Buddha

by Tara Brach

Guided Meditation: Developing an Embodied Presence A mindful body scan is a valuable pathway to embodied presence. Sitting comfortably, close your eyes and take several long, deep breaths. Then rest in the natural flow of your breath and allow your body and mind to begin to settle. With a relaxed, open awareness, now begin a gradual and thorough scan of your entire body. Place your attention at the top of your head and without looking for anything in particular, feel the sensations there. Then letting your attention move down, feel the sensations on the back of your head, on either side of your head, through your ears. Notice the sensations through your forehead, eyes, nose, cheeks, jaw and mouth. Be as slow and thorough as you like. As you continue the scan, be careful not to use your eyes to direct your attention. (This will only create tension.) Rather, connect directly with sensations by feeling the body from within the body. In certain parts of the body it is common to feel numbness or for there to be no noticeable sensations. Let your attention remain in those areas for a few moments in a relaxed and easeful way. You may find that as your attention deepens, when you revisit these places, you become increasingly aware of sensations. Images or thoughts will naturally arise. Notice them passing through and gently return your attention to the sensations. Let your intention be to release all ideas and experience your physical aliveness exactly as it is. Place your attenti...