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

Please come into stillness and you might notice your breath and begin extending the in-breath,

let it be a little more full, a little more deep.

And then a slow out breath, slow enough so you can feel the sensations of releasing

the breath, inhaling deeply, filling the chest and the lungs.

And again a slow out breath, letting go, relaxing outward, releasing.

And one more time inhaling deeply, slow conscious out breath, see if you can soften down

the length of the body as you exhale, letting go, letting go, and allowing the breath to

resume in its natural cycle, just noticing the quality of presence right now.

Your senses be awake, aware of the sounds, aware of the movement of sensations in the body,

and with a listening, a gentle attention, noticing the heart, state of your heart right now.

Not any judgment, just notice.

With that listening attention, see if you can sense what your deepest or most sincere aspiration

is for this evening.

I continue by establishing a kind of atmosphere of kindness.

And it can help to sense the image and shape of a smile.

You might imagine great sky, the blue sky extending in all directions and that the curve

of a smile is spreading through it.

The sense of openness and feeling tone, the receptivity of that smile, right, expansive,

vast, and just let that fill the whole mind, so your mind merges of sky and is filled with

that curve of a smile, open and expansive, receptive, and you might smile into the eyes,

letting the smile spread through the eyes, softening around the eyes, so the corners

...