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

In this stillness, might let the awareness scan through your body and notice if there's

any areas of holding, of tightness or tension.

In a sense, you could bring the awareness to those areas and allow a natural releasing,

softening. Letting go.

And paying particular attention to the shoulders, we tend to carry so much there.

A sense that you can let the shoulders fall away from the neck a little.

You might feel them from the inside out. Just imagine a quality of melting, ice to water.

And then water to gas.

See if you can feel the shoulders from the inside out and sense inside them space and aliveness.

Movement, flow.

It feels down the arms into the hands and sense and check that the hands are resting in a very easy, effortless way.

And now softening the hands and feeling them from the inside out.

Again, can you imagine and sense this feeling from the inside out?

Again, can you imagine and sense the space and aliveness inside your hands?

Can you sense tingling or vibrating?

You might soften just a little bit more. And then notice how much more life you can feel as you begin to relax and deepen attention.

Let there be an openness to the chest area and feeling from the inside out the heart, the region of the heart.

Again, can you imagine and sense the space and aliveness that's there?

The movement of energy.

Letting the awareness scan down the torso, feeling the belly from the inside out.

Letting this next breath be received in a softening belly.

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