The following meditation is led by Tara Brock.

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Tarabrock.com. Mm-mm-mm-mm. Mm-mm-mm. See what wants to relax a little.

Just sense what inside you wants to soften,

what wants to let go a little.

See if you can relax your heart

and let your attention come to the heart area.

Helps to feel your breath there.

We begin our formal meditation with a simple reflection on aspiration.

So the invitation is to sense what it is that brings you here.

What's your deepest intention right now for this meditation. See if you can invite or listen to what you feel most sincere about. Feeling the body breathing and with a conscious attention extending the in breath so it's long and slow,

filling the lungs.

And then extending the out breath so it's long and slow.

Releasing the breath so You can feel the sensations of letting go.

Again, a long, slow in breath, you might feel the count of four,

and you're going to be matching the out breath, again, long and slow,

the count of four, without pausing between the in-breath and the out-breath, continuing in this way. I'm going to sensing with the in breath or relaxing open to receive.

And with the out breath or with the out breath, releasing outward, letting go. I'm going to continuing with this long slow in breath and out breath, gently bringing the attention

and feeling the breath at the brow. So you're breathing in and out and feeling the

sensations at the brow and softening the eyes.

As if you could smile into the eyes, letting the brow be smooth.

Breathing in and contacting the sensations that are here.

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