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

Whether you're new to this or practiced a lot, just to begin by closing your eyes and

feeling how you're sitting from the inside out, sense your sitting posture and make

whatever subtle adjustments allow you to be feeling upright. You're sitting tall.

Sometimes it helps to not really lean back against the chair, but sit forward on the chair

a bit. So you're sitting upright, feet flat on the ground. This helps to support a quality

of being alert and then relaxed. See if you can relax whatever might be habitually tense

or tight. Whatever wants to let go a little bit right now. You might let the attention gently

come to the heart area and begin your meditation with a simple reflection on intention, just

to sense your intention for practice. Your intention for being here, right this moment.

So you're really asking yourself what most matters. See if you can ask yourself this since

what your heart's longing is. Really listen inwardly for what feels most sincere to you.

Bringing the awareness to this whole field of bodily sensations. We'll just scan down the body.

You might feel the eyes and let them be very soft. Let the brow be smooth. So that region of the face can relax.

Feel the sensations of the scalp and the skull.

You might feel the sensations of the breath as it flows in and out of the nostrils. The sensations of the tongue.

Right down to the root of the tongue. See if you can relax the root of the tongue.

Bring the awareness inside the shoulders. You might imagine a dissolve in that's possible there.

Kind of ice to water sensation. I'm melting.

Then water to vapor, loosening, softening.

I'm melting the hands rest in a very easy way, an effortless way, softening the hands.

Feeling the awareness inside the hands. You can feel the sensations from the inside out.

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