The following meditation is led by Tara Brock.

To access more of my meditations or join my email list,

please visit tarabrock.com. Oh. So today's practice really is this movement from virtual reality to living presence.

Take some moments, find the posture that most supports you.

As you're settling in, just sense that you're in a position that allows you to feel safe

and grounded as at ease as possible, also awake.

And as you come into stillness, you might collect your attention a bit with your breath,

lengthening the in-breath to a count of four or five, so breathing in.

And then a slow out-brath, matching the out-breath to the in-breath, count of four or five,

releasing the breath. And again, a long deep in breath.

Slow, smooth out breath, even out breath, letting go, letting go.

And again, inhaling very consciously, slowly bringing in the breath, filling the chest in the lungs.

And that slow out breath, releasing the sensation of letting go, letting go.

And again, inhaling deeply.

Slow out breath, softening down the length of the body, letting go, letting go.

And then letting the breath resume in its natural rhythm,

observing and feeling the breath, just as it is.

Noticing the quality of presence that grows with just a little bit of conscious attention.

And you can deepen that presence as you establish awareness throughout the body.

You might begin with the crown of the head and the scalp and the skull, just sense if you can

feel an aliveness or tingling there.

And letting the attention flow down. or tingling there.

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