The following meditation is led by Tara Brock.

To access more of my meditations or join my email list, please visit TaraBrock.com.

Our meditation is called a calm refuge.

Please close your eyes.

Please visit any adjustments, subtle shifts in your posture that allow you to be sitting in a way that's relaxed, awake.

One of the direct portals to full presence is through our bodies.

So we begin waking up and relaxing through our bodies with a body scan.

You might start and begin with the area of the eyes, smiling into your eyes.

So the outer corners are lifted some.

Living eyes be soft, letting your brow be smooth, and opening with a relaxed presence to the different sensations that play through that region of the face.

Tingling, vibrating, perhaps the flickering of light and dark at the eyelids.

And bringing a slight smile to the mouth. You might feel the inside of the mouth smiling, letting the tongue fill the lower palate.

See if you can relax right down to the root of the tongue.

Moving with a receptive kind of presence is to opening to the sensations through the whole mouth.

The tongue gums teeth lips.

Sending the awareness spread through the face, the sensations, tingling, vibrating, received an awareness.

Scalp in the skull.

Take that image and felt sense of a smile and let it spread through the throat.

Let the throat fill the neck.

Let that smile help to establish a kind of openness. You can receive the sensations there.

You might allow the shoulders to relax back and down some, let the awareness fill the shoulders evenly both sides.

Perhaps letting go a little with the sense of ice melting to water.

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