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

Let your attention come to the area of the heart as if you could feel the breath at the heart

and feel the state of your heart. Notice perhaps whatever mood is here right now.

And listening to your heart, asking yourself, what is my deepest intention for this meditation?

What is it on most longing for? What matters?

It's if you can sense that sincerity that is really linked to our deep sense of aspiration.

When we're really sincere about something, about being more open-hearted or more present in our lives.

To experience a full presence, we often need to consciously enter the body with awareness.

Let's invite you to scan down the body and begin with the region of the eyes.

When we're thinking a lot, the eyes tighten all the micro muscles get tense around the eyes.

You might imagine a smile spreading through the eyes.

The outside corners of the eyes lift it up a bit, softening around the eyes and letting the brow be smooth.

In a similar way, we can relax the mouth, the stress that causes the jaw to clench by bringing a slight smile to the mouth,

letting the inside of the mouth have the felt sense of a smile.

See if you can relax a tongue right down to the root, letting it gently press against the roof of the mouth.

The eyes are soft, a slight smile at the mouth, letting the shoulders fall away from the neck.

Let the awareness fill the shoulders so you can feel them from the inside out.

See what's possible to relax.

You might feel a melting sensation, imagine and sense that, from ice to water,

and then from water to gas, sensing movement, flow, space inside the shoulders,

letting tension float in awareness.

See if your hands are resting in an easy way, an effortless way.

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