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

Take some moments after you close your eyes to feel the posture from the inside out and

make whatever adjustments allow you to feel that you're sitting upright, sitting with

the quality of tallness that lets you be alert and sitting with a quality of ease so

that you may be tall but you're not sitting tight or stiff, relaxing the limbs, lets

together breathe an extended in-breath inhaling deeply and then a slow out-breath, slow out-breaths,

you can feel the sensations of releasing, that's it, inhale deeply again and then again releasing

slowly, letting go, letting go, one more time inhaling deeply, very slow out-breath, feel

the sensations of releasing and letting go, so that as you now resume in a more natural rhythm,

just feel the quality of presence that's here, perhaps you'll notice there's a bit more of a

sense of being collected, let that presence or collected attention come into the heart area,

sense that you can be listening to your heart right now and feeling your heart, again sensing

perhaps the mood of the heart right now, sometimes we don't check in very much, this might be the

first time in a while that you've very intentionally inquired, so what's the mood, feeling tone?

Let's see if you can deepen the listening as you inquire into your intention for being here tonight,

and take your time to sense into the deepest intention, the most sincere intention,

letting the awareness gently scan through your body, relaxing, waking up,

any areas of tension or tightness, seeing if you can soften,

you might begin with the area of the eyes just relaxing the muscles, the little muscles around the eyes,

letting the brow be smooth,

relaxing the jaw, letting it be unhinged,

let's see if you can relax down to the root of the tongue,

...