The following meditation is led by Tara Brock.

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

As you let yourself settle in the posture, you might bring your attention to the heart, sensing

you could feel the breath coming into the heart and then breathing out from the heart.

You can sense the heart space.

Let your attention rest there some.

Asking yourself a very simple question which is, what is my intention for this practice, for this sitting, for meditation?

What really brings me here in this moment to be practicing? What matters to me?

Sensing what you care about, feeling quality of sincerity.

Being aware of your breathing and then intentionally extending the breath so that the in-breath is long and slow, filling the lungs.

And then a long slow out breath.

So slow that you can feel the sensations of releasing the breath.

And again, a long deep slow in-breath, filling the chest and lungs and then a slow out breath so that the length of the in-breath and the out-breath are matched.

Long deep in-breath and a slow release, letting go with the out-breath.

Continuing this way, long-full in-breath, long slow out-breath, letting it be deep, the breath be smooth, aware of the sensations of breathing.

Long deep in-smooth breath.

And the sensations of releasing with the out-flow.

And releasing any control of the breath, allowing the breath to resume in its natural rhythm.

And the relaxed presence, just noticing the experience of the breath as it naturally comes in and out, moment to moment.

Letting the breath be at the center of your attention, but noticing if there's areas of tightness in your body as you sit here.

Gently softening wherever there's a clenching or attention.

Breathing in relaxing. Breathing in letting go and relaxing in the shoulders.

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