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

This guided practice is specifically geared towards relaxation, letting go, really resting

with ease.

Become aware of this body breathing.

Begin to extend the in-breath, lengthening and deepening so that you're filling the whole chest and lung.

So, breathing in, deep in breath and a slow out breath. Slowly releasing, letting go, letting go.

And again, a deep full in-breath, expanding the chest, filling the lungs.

And a slow out breath, evenly, smoothly releasing.

So, you can feel the sensations of the breath as you exhale.

Long, deep full in-breath, you might begin counting with the in-breath to six counts.

And matching the out breath, six counts out.

And if that feels like too long, it's quite fine to do four counts, but let the in-breath and out-breath be matched.

Continuing in this way.

Since with the in-breath and opening to receive a yielding to the breath, and with the out-breath

releasing, letting go, relaxing outward.

Continuing with this long, deep in-breath, slow out breath.

You might find that as you're breathing, you can bring a slight smile to the mouth and soften the eyes.

And if the mind wanders, you notice you've lost track of the breathing.

Just gently come back again, begin again.

You might sense with the in-breath how much is possible to soften and open and receive.

And with the out breath how much is possible to release as if you're following the breath out into the space around you, relaxing outward, letting go.

Continuing with this full in-breath and full out-breath.

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