The following meditation is led by Tara Brock.

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

Let the attention gently scan through your body.

To notice if there's any part of you that wants to let go a little right now, any part of the body that's in some way tense, tight holding.

See if it's possible to relax in the shoulder area.

You might place your awareness inside the shoulders and just let whatever tightness is there float in awareness.

See if there's a natural loosening releasing.

Let the hands rest in an easy and effortless way.

You might soften the hands and again having the awareness on the inside just feel the life that's there.

Let there be an openness to the chest.

Feeling the area of the heart again from the inside out feeling the sensations there.

Let the rest of the body relax through the abdominal area and let this next in-breath be received in a softening belly.

This one, noticing if there's any reaction in the body.

Continue to scan down the body.

Wear the sensations in the pelvic region.

Wear the places of pressure warmth where there's contact, your hands on your thighs, your bottom on the cushion or chair, your feet on the floor.

Opening the attention to feel simultaneously this whole body as a field of sensation.

Discovering in the midst of this field the sensations, the simple movement of the breath.

Wherever you feel the breath most distinctly or wherever the breath feels most pleasant let that be the place that you pay attention.

It may be the inflow outflow at the nostrils.

It may be the rising falling at the chest.

It may be the expanding and deflating at the belly.

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