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

So we'll begin with the meditation and for those of you that are new, the first step is to set yourself in a posture that you feel will allow you to be upright.

So you're sitting with a quality of tallness, not stiff but tall.

And you may close your eyes and do the subtle adjustments of the posture that lets you feel a kind of balance of sitting tall but also relax.

You'll feel balanced so that if you lean forward a little bit for a moment and lean back, then you could find yourself right in the middle, balanced evenly.

You might begin to pay attention to the breath and let this next in-breath be expanded so it's nice and deep and full.

And then exhale slowly, very consciously and slowly so you can feel the sensations of the breath as you exhale.

Okay again, a nice deep full in-breath and a slow out breath.

Letting go, letting go, letting go and again breathing in, inhaling, filling the chest, filling the lungs.

And exhaling consciously, slowly, just feel the sense of softening down the length of the body as you release the breath.

And then as the breath resumes in its natural rhythm, just let your attention gently rest with the breath.

Relaxing with the inflow, relaxing with the outflow.

Letting the senses be awake.

You might also be aware of the sounds that are around you.

The sensations and aliveness throughout the body.

And then with a gentle attention sensing your heart.

Just with kind of a listening to your heart, just listen in and sense what your intention is for tonight.

What it is that really brings you here.

And what matters to you?

As you sense what you feel sincere about may it be presence or opening the heart, being more caring or generous with others.

Really discovering the truth of who you are.

Relaxing more, whatever it is, just feel your sincerity.

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