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

So we'll sit together now, we'll do a guided meditation and it's just a few words on posture.

It really helps to sit in a way that you're feeling upright, which means that you might

have, if you're sitting in a chair, both feet flat on the floor, and just closing your

eyes, feel the base of your spine, as if there's a, you can root into the earth, but then

there's like a, you're like a tree that's rising up to the heavens, you can feel like right

from the top of your head, as if the string is pulling upward, the chin is slightly

tucked, so it's a straight line, base of the spine to the top of the head, sitting tall.

You might notice also a sense of balance so that you're not leaning to the left or the

right forward or backward, rooted in the earth, rising up to the heavens, and then allowing

the body to relax around that posture, so you can just let go a little, the shoulders,

the arms, the hands, you might let the breath deep in a little so that with the in breath

it's a little fuller than, perhaps normal, and the outpressed slower, slow enough so you

can feel yourself releasing the breath, so inhaling a nice full deep in breath, and then

a slow out breath, letting go, again, deep full in breath, and a slow out breath, releasing

letting go, and continuing to relax with the natural rhythm of your breath, notice the

quality of presence right this moment, and sense of presence in your heart, tension at

the heart, kind of inter-listening, so that we take a few moments to connect with our intention

for being here, you might ask yourself what really brings me here tonight, so sometimes

called setting your aspiration, so connecting in a sincere way with what matters to you, aligning

with that, letting your attention scan through your body, just notice if there's any places

of obvious tightness holding, in a sense that you can let that area fill with awareness and

...