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

In much of our meditation practice, the attention focuses on objects or the waves of experience.

And in this guided practice, we'll be doing this evening.

We're going to be shifting a little from the foreground to the background.

And we're going to do it as we, through the form of a body scan,

where we'll be sensing both the aliveness here, but also the space that's both interior and around that aliveness.

As a way of beginning together, just take a few full breaths and just the invitations to breathe in and extend the in breaths.

So you really fill the chest and the lungs.

And then a slow out breath so that you can really feel the sensations as you release the breath and feel yourself relaxing outward.

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

And a slow out breath, releasing and relaxing outward.

And once again, inhaling deeply, releasing the breath slowly, aware of the sensations of letting go, letting go.

And just allowing the breath to resume in its natural rhythm, relaxing with the breath and sensing the quality of presence that's right here.

So letting the attention come to the area of the eyes.

And sense if you can feel and imagine the space between your eyes.

You might first sense the aliveness, the visual and kinesthetic experience between the eyes.

And then sense the space that it's coming out of, the space around it, the space between the eyes.

Feeling the nasal passages, sensing the sensations in the nasal passages.

And can you imagine and feel the space inside the nose?

Aware of the tongue.

And again, see if you can feel the sensations there, relaxing, softening down to the root of the tongue.

Now can you imagine the space inside the tongue?

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