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

The gateway to presence is through an awakeness in the body.

So just to relax and open up the attention through the body, you might begin in the face

by softening the eyes.

Let us smile spread through the eyes, the corners of the eyes up a bit.

Let the brow be smooth.

Let the jaw be relaxed, slack, feeling the tongue relaxed right down to the root.

See if you can fill the lower jaw.

Tongue really relaxed.

Slight smile at the lips.

So the eyes are soft, slight smile at the mouth and just feel the sensations in the face.

The aliveness there.

Sents the possibility of the throat, filling the neck, relaxing and feeling the neck from the inside out.

Sents the space and aliveness.

See if you can let the shoulders fall away from the neck area, relaxing back and down.

Bring the awareness inside the shoulders.

See if you can notice from the inside out the sense of sensations moving.

And the space, the volume inside the shoulders.

Let the hands rest in a very easy, effortless way.

Place the awareness inside the hands. You feel them from the inside out.

Can you notice tingling or vibrating?

Can you feel the aliveness inside the hands?

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