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

Especially if you're new, take a moment to find a sitting posture that can really support

you.

Recommend sitting upright as tall as you can without being tense or stiff.

And the reason for sitting tall is you'll be more alert.

See if you can find in that tallness a quality of ease.

So just take a moment to let go a little, sitting tall and then letting go.

You might take a few full breaths to collect the attention, inhaling deeply now and exhaling

slowly.

And again, inhaling deeply, filling the chest and lungs.

And then a very slow out breath.

So you can feel the sensations of the breath as it's released.

One more time, inhaling deeply.

Letting go now of the breath slowly.

Just feel letting go through your whole body.

Letting go, letting go.

And then let the breath resume its natural rhythm.

Just notice the quality of presence sits here.

Notice if you feel a little more here, mindful, awake.

In this presence you can let the attention come to the heart and take a moment to sense

your intention tonight for being here.

What it is that matters to you, what it is in the most sincere way, that's important,

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