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

So we'll begin the evening with the meditation and if this is your first time or your

new wish, the first place to pay attention is to your sitting posture.

So as you settle yourself, you might close your eyes and then adjust your posture so that

you come sitting upright, so there's a quality of sitting tall and sitting in a way that

feels centered and balanced and the way you might sense if you're centered and balanced

by leaning maybe to the left a little and to the right forward, backwards.

And then kind of come center now and feel that quality of gravity, feeling the kind of

rootedness in the earth and that like a tree you're rising up from the earth into the sky,

you might feel the top of the head as if there's a string that's pulling upward a bit so

that the chin comes parallel to the ground.

Let the eyes be closed softly and begin by taking a nice full conscious in breath,

nice deep full in breath, feeling the lungs even a bit more than you might be used to.

And then a slow out breath, let the breath go out slowly enough so you can feel the

sensations of letting go.

That's it.

And then again a nice deep full in breath and a slow out breath, letting go, letting go.

And one more time, inhale deeply.

And with the out breath, feel the sensations of releasing, letting go.

Allow the in breath to occur naturally, letting the whole cycle of the breath

resume in a rhythmic way, in a natural way.

And just notice the quality of presence that's here, even since the contrast of kind of maybe where you were.

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