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

So we'll do a guided practice and take some moments to find your way into a sitting posture,

just in a way that lets you be upright so that you feel quality of sitting tall.

And then in that upright posture, take a moment to sense what muscles you might relax.

If there's a little letting go, that's possible.

As you start relaxing, become aware of your breath and deepen the in-breath.

Make it a little fuller so you're breathing in and filling the chest and lungs.

And then a slow out breath so you can feel the sensations of the breath leaving.

That's it, inhaling deeply again and a slow out breath.

One more time, nice deep in breath.

And breathing out slowly, letting go, letting go, letting the breath resume in its natural

rhythm.

A gentle attention sensing the sensations and aliveness inside your body.

Bring a listening attention to the heart.

Just notice whatever the state of your heart is right now.

Without any judgment, just with some curiosity and a gentle attention, just the felt sense

of your heart right now.

Maybe open or close, tight, flowing, excited, at ease, fearful, peaceful, whatever.

Still listening with a curiosity sense, what it is from your heart's perspective that

most brings you here, what your intention is for this evening.

A mindful attention is an attention that both notices what's happening in the moment

and also regards that with a gentleness, a kindness.

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