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

Using the speed conscious pause and bring your presence and attention to its right here.

And invite you to bring a listening attention to the heart.

Sometimes we haven't really visited or connected with our heart in hours or days or sometimes longer.

So just check in and sense the mood or emotion, the felt sense in the heart area.

With a deepening listening, you might sense what your purest intention is for being here tonight.

So you're listening into what really matters to you, what your heart cares about.

One of the most direct portals into presence is to awaken a relaxed awareness of the body.

So we'll just scan through the body and take some moments to relax in the areas that feel obviously tight or tense.

You might notice the area around the brow, the eyes, just soften there.

Let the brow be smooth, relaxing the jaw, relaxing the tongue right down to the root of the tongue to sense what happens when you let the tongue just rest in the lower palate.

Slate smile at the mouth, bringing the awareness inside the shoulders, sensing if there's any tangles or tightness that might want to naturally loosen soften there.

Letting the hands rest in a very easy, effortless way, softening the hands, feeling the sensations and aliveness inside the hands.

Sensing an openness in the chest, feeling the chest from the inside out, the heart area, swelling the life that's there.

Scanning down and loosening the belly, softening the belly.

See if you can let this next breath be received in a softening belly.

This breath, and now this one, and again, relaxing the belly.

Relaxing deep into the torso.

Right down the legs, and if you can let go of any tightness or holding.

Feeling the feet from the inside out, tingling or vibrating that's there.

And widening the lens to feel this whole body simultaneously, sensing the body as a field of sensation.

Noticing within that field of sensation, the particular stream of the breath.

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