The following meditation is led by Tara Brock, meditation teacher, psychologist and author.

You might close your eyes and let your attention go inward.

You might feel the breath and take a few very conscious long deep breaths, inhaling deeply now.

And then a slow out breath.

Feel the sensations of releasing the breath.

Let it go. Let it go.

And then inhaling again, inhaling deeply, filling the lungs.

Hold the breath for a moment so you can feel that fullness.

And then again slowly exhale.

Slowly enough so you can feel the sensations of releasing the breath.

Aware of releasing, relaxing outward. Let it go.

And one last time, a nice full deep in breath.

Feeling the lungs.

And then holding the breath for a moment.

As you hold the breath, let the shoulders relax back and down.

So there's a stretch across the chest.

Feel the fullness.

And again slowly exhaling, relaxing, softening down the length of the body.

Let it go.

Letting the breath come into a natural rhythm now.

Relaxed attention with the breath.

Letting the senses be awake so you can also be aware of the sounds around you.

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