The following meditation is led by Tara Brock.

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

Take some moments, whatever it is for you to find a posture that most will support you.

Finding some way of being that allows you to feel awake and alert and also at ease grounded.

As you come into stillness to start noticing what's going on inside you, as a way of collecting our attention, we'll begin with that simple practice of breathing together.

So invite you now with your in-breath to lengthen it. You might count to four or five, a long deep in-breath, and then a slow out breath.

And see if you can feel the sensations of releasing the breath, inhaling deeply again, filling the chest and the lungs.

Slow, even, smooth out breath. Feel the sense of letting go, letting go, letting go.

And again, breathing in, nice, long deep in-breath, filling the chest, filling the lungs.

And that slow out breath, see if you can sense a softening down the length of your body, letting go, relaxing outward.

Then let the breath resume and its natural rhythm, and sense yourself just observing, experiencing the breath as it is naturally.

You might gently scan the body with your awareness, noticing places of tightness or tension, relaxing so you can feel life in a more direct way.

Whenever there's tension in the body, in some way we're tensioning against the life that's here.

I often begin with the area of the brow, just letting the brow be smooth, softening those little micro muscles around the eyes.

And see if you can just open to the sensations in that region.

And you might also sense the flickering of dark and lightness at the lids, any tingling or vibrating, letting the jaw,

instead of being clenched, really being relaxed, so you can let your tongue just fill the lower palate, maybe sensing the tongue at the behind the tip of the teeth,

and then relaxing down to the root of the tongue, opening the attention. You can feel all the sensations in the mouth, gums, teeth, tongue, and lips,

and shoulders to fall away from the neck, and then fill the shoulders with awareness, since it evenly on both sides.

And notice that there's areas of tightness that you can let them float in an awareness, see if they naturally soften and dissolve a bit.

Bring an intimate, gentle attention to the life inside the shoulders,

and be aware of the flow of energy down through the arms, see if you feel the arms from the inside out.

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