The following meditation is led by Tara Brock.

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

With the attention on the breath, you might extend the breath, lengthening the in-breath,

so it's deep and full, and a slow out-breath.

To help collect the attention, account of four with the in-breath, slow, full, and deep,

and a matched out-breath account of four, slow release.

Continuing with this long, slow, full breath.

Feeling the breath fully, filling the chest and the lungs with the in-breath, releasing

the breath.

And then shifting from directing the breath to simply witnessing the breath, allowing the

rhythm to be natural, no controlling of the breath.

With that more collected attention now, scanning down the body, relaxing, releasing areas

of tightness or tension, you might feel the region of the brow, just letting the brow

be smooth, the eyes soft, letting the jaw be unhinged, allowing the tongue to fill the

lower jaw, relaxing the root of the tongue.

Aware of the sensations that arise, filling the mouth.

You might sense the throat filling the neck, feeling the sensations in the neck area,

allowing the shoulders to fall away from the neck, placing the awareness inside the

shoulders.

And the feeling inside the shoulders, the movement of sensation, the space it's happening

in.

Aware of the length and the weight of the arms, feeling the hands from the inside out,

...