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

Please begin by finding a comfortable sitting position, and by that meaning a way of sitting

where you're upright, so you're sitting tall, and also relaxed at ease, letting the sitting

position be whatever is most conducive to being alert and relaxed.

We'll begin by taking a few full breaths together.

I'd like to invite you to inhale and really fill the chest and lungs, an extended inhale,

and then a slow out breath, releasing the breath, releasing the breath, and feeling the sensations as you let go.

And then inhaling deeply again, filling the chest and lungs.

Slow out breath, letting go, letting go.

And one more time, inhaling deeply, nice full conscious in breath.

And with the out breath softening down the length of the body, letting go, letting go.

And then allowing the breath to resume and its natural rhythm, relaxing with the inflow, relaxing with the outflow.

With the receptive quality of listening, just to ask yourself now what your intention is and being here for this meditation, what you long for, what most matters to you.

See if you connect with what feels most sincere.

We open together as community with a simple chant of the mantra Om, that's a sound current of connectedness.

And see if you can let that chant, that sounding arise from a sincere heart.

And to deepen that heart presence you might gently bring the palms together, touching lightly in prayer pose.

We'll begin by inhaling deeply, the chant will be three times, so start by inhaling and filling the lungs.

Awakening the body to a full presence by scanning with awareness.

You might feel the region of the eyes soften the eyes, but the eyes be relaxed, the brows smooth.

Feeling the mouth sensing a slight smile at the mouth, letting the inside of the mouth smile, letting the tongue press gently against the roof of the mouth and the root of the tongue very relaxed.

See if you can feel the whole constellation of sensations in the area of the mouth, letting the shoulders fall away from the neck.

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