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

I'm sitting in a way that allows you to be tall, so there's a quality of alertness that your posture encourages and also relaxed.

As you sense that kind of inner ease, feeling balanced, comfortable.

We'll begin in the simplicity of breathing together.

You might take a full, very conscious and deep in breath, so breathing in and fill your chest, fill your lungs.

And then a slow out breath.

Slow enough so you can feel the sensations of the breath as it leaves the nostrils.

Slow out breath.

And then again, inhaling a nice deep, full in breath.

And a slow out breath, releasing consciously and with the releasing, sense of letting go.

Letting go.

Letting go.

And again, inhaling deeply.

And that slow out breath, relaxing outward, releasing letting go.

Lowing the breath now to resume and its natural rhythm.

And just feel a sense of relaxing with the inflow, relaxing with the outflow.

Noticing the quality of presence, perhaps the difference in presence from when you first started and just this moment.

Senses awake.

And as you rest in presence, take some moments to reflect and sense what your deepest intention is for being here tonight.

Your deepest intention for this meditation.

What is your heart wish for?

Let yourself connect with that quality of sincerity, realizing what really matters to you.

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