The following meditation is led by Tara Brock.

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TaraBrock.com

In these heart practices, we're really moving from this realm of thinking, conceptual to

the heart and keeping the heart in the body as a center of awareness, as a way of

homecoming.

It has to be kind of aesthetic.

This particular practice today will be really emphasizing goodness because of our

negativity bias.

We don't really immerse and take in and sense the feeling of what it's like to observe

goodness in ourselves or others.

And with ourselves, we rarely acknowledge it.

We're so organized around what's wrong.

So that's where we'll pay attention today.

Rumi says, whenever some kindness comes to you, turn that way toward the source of kindness.

So we'll be looking for the source of loving and turning in that direction.

Finding a posture that allows you to be alert, sitting upright, and also at ease.

It says a way of initially collecting your attention, you might take a nice, full deep inbre,

and then a slow out breath, slow enough so you can feel the sensations leaving the nostrils.

And then another nice, long deep inbre.

Slow out breath, letting go, letting go.

One more time, deep full inbre.

...