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

You might be mindful of the process of arriving.

Using yourself here, aware of the posture, making perhaps those subtle adjustments that

allow you to sit in a way that feels that most supports an alert attention and also a

relaxed quality of mind.

Be aware of your intention, your aspiration for the sitting, sensing in a very sincere way

what matters to you.

Letting the senses be awake.

You might be aware of listening for a few moments.

Receptive.

Open.

Notice saying that with listening there's nothing to do.

It sounds just happen and are spontaneously known.

You might bring that same open, receptive presence to the play of sensations in your body.

Taking some moments to scan and be aware of the areas of particular tightness or tension that draw your attention.

See if it's possible as you bring awareness to those areas.

There's to be a natural loosening or softening.

It's usually helpful to sense the eyes.

There's a lot of unconscious tightening around the eyes, especially when we're thinking a lot.

Softening.

Letting the jaw be unhinged.

See if you can relax down at the root of the tongue.

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