Greetings. I'm Tara Brock and I'd like to welcome you to these podcasts. While the talks

and meditations are offered freely, we'd very much appreciate your support. To make a donation

or learn more about my schedule, please visit tarabrock.com and our IMCW.org. Thank you.

I'm beginning by being aware of your breath and extending the in-breath so you can really

fill your chest and lungs, night, deep, full in breath, and then a slow out breath,

slowly enough so you can feel the sensations of letting go.

And again, a full deep in breath, and a slow out breath. Letting go, letting go,

letting go, and once again, inhaling deeply, exhaling slowly, softening down the length of your

body as you exhale, feel the sensations of letting go.

And then notice as the breath resumes in its natural rhythm,

feeling of relaxing with the inflow, relaxing open, and relaxing with the outflow, letting go.

Be aware of the increased quality of presence, witnessing this breathing body.

That presence can deepen as you intentionally release areas of tightness and holding.

You might feel the region of the eyes and see if you can soften with the brow we smooth,

sensing the eyes as orbs floating in pools of water.

Perhaps living a sense of a smile spreads through the eyes, outside corners of the eyes up.

Feeling a slight smile of the mouth, the inside of the mouth smiling,

the jaw relaxed.

See if you can feel down to the root of your tongue relaxing, loosening.

Letting the shoulders fall away from the neck, and then bringing a very soft

attention inside the shoulders.

Letting this feel from the inside out, whatever tension or tightness might be there.

...