The following meditation is led by Tara Brock, meditation teacher, psychologist and author.

Sit in a way that allows you to be alert and relaxed.

Sit up right as well as possible and yet you might scan through your body and see what can let go just a little bit right now.

As you sense the movement of the breath, you might bring your attention to the heart area,

imagining and feeling the breath coming in and out of the heart.

I'm taking a moment to reflect on what brings you here, what brings you to practice meditation right at this moment, this time in your life.

What it is that your heart really longs for,

and whether this is the first time you've asked yourself that or the 10,000th,

sense of freshness in the inquiry, let it be absolutely the first time in this moment

that you're sensing into what you care about, what really matters.

Aware of the movement of the breath, you might lengthen the in-breath shong, so it's nice, full, deep in-breath.

I'm going to slow out breath, feeling the sensations as they leave through the nostrils, breathing in a nice, full, deep in-breath.

In a slow out breath, letting go, letting go.

Full, deep in breath, letting your breath be smooth, relaxed, out breath.

I'm letting the breath be completely natural, feeling the natural movement of the breath,

awakening awareness by letting our attention fully inhabit our bodies.

In this practice, you might bring your attention to your feet to begin.

Sense the possibility of entering your feet, bringing your awareness and attention completely inside your feet,

as if you're living within your feet, feeling from the inside out, the tingling, the vibrating,

the space that's there, continuing to breathe and feel your feet, inhabiting them fully.

Begin to sense that you're feeling from the inside out your ankles and lower legs,

continuing back to the calves, feeling the volume of the ankles and the lower legs,

...