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. Be aware of this body breathing. Begin to extend the in-breath, lengthening,

and deepening so that you're filling the whole chest and lungs, 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. 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,

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

that's the 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, and sensing you can bring the breath

and the attention to the small muscles in the face, softening, relaxing, letting the tongue

feel the lower palate, relaxing at the root of the tongue.

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