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

And as you come into stillness, just feel the sitting posture from the inside out.

You might close your eyes and then make any additional adjustments, subtle moving to

sense yourself sitting upright.

So there's not, you're not leaning forward or back to the sides.

There's a balance.

Sitting tall, but not stiff.

And sense the possibility in that tallness to then relax your arms, your shoulders, relax

your face.

Keep breathing.

In fact now let's extend this in-breath, this next in-breath so you take a nice, full

deep in-breath.

And then a slow out breath.

Slow enough so that you can feel the sensations of the breath as you release it.

And again, inhaling deeply, nice full in-breath.

And slow out breath, feel the sensations of letting go.

And once again inhale deeply, fill the chest and lungs.

And then a slow out breath, softening, softening down the length of your body.

Letting go, letting go.

Then allowing the next in-breath to come in naturally, resuming in your natural rhythm

of breathing and feeling the quality of presence that's here.

Just as you listen to sounds, you can listen inwardly.

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