The following meditation is led by me, Tara Brock.

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

Letting the attention collect with the awareness of the breath, you might extend the in-breath

with some so it's long and deep, inhaling and filling the chest and the lungs.

And then a slow out breath about the same length as the in-breath, releasing slowly.

And then breathing in again, a nice long in-breath.

And breathing out a slow out breath, continuing in this way with an extended in-breath and out-breath,

imagining the lengths of the breaths, not pausing in between.

Slow, long deep breath, the in-breath and the out-breath matched, no pausing, relaxed and

present with the breath.

When you breathe in, making sure you fill the chest and lungs, and with the out-breath

slow enough you can feel the sensations of the breath as it leaves the nostrils.

And then breathing out a slow out breath, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly, slowly,

and now, allowing the breath to resume and its natural rhythm, sensing the possibility of simply relaxing as the breath comes in, opening winter Brazil with the breath of the breath as it's

opening winter Brazil with the breath of the breath of the breath of the breath of the breath of the breath of the breath of the breath of the breath of the a day, releasing the breath of the breath of that breath.

and now, allowing the breath to resume and its natural rhythm, Sensing the possibility of simply relaxing as the breath comes in, opening to receive the breath of the breath of the breath,

to receive the breath and relaxing with the out breath, surrendering, releasing, letting

awake.

Stay aware of the breath you might also scan through the body, and notice if there's any

areas of particular tightness or contraction places in the body that want to relax a bit more

release.

Letting the awareness go to those regions, you can sense tension dissolving a little.

...