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

Sitting upright encourages a quality of inner alertness and also eddies feeling that kind

of balance, presence and relaxed.

And in that posture, you might deepen the in-breath consciously to fill the lungs.

Slow out breath.

Just let it go a bit.

And again, purposely deepen the in-breath.

See if you can fill the chest and lungs.

And again a slow out breath.

Let it go.

One more time, inhaling deeply.

And releasing the breath slowly enough to feel the sensations of the breath at the nostrils

as you release.

And letting the breath resume in its natural rhythm.

Just notice the quality of presence that's here.

You might feel that presence at your heart.

Bring that presence to your heart.

Notice the state of your heart right now.

And listen inwardly as you inquire, what is my intention tonight?

What's my deepest intention for this meditation, for this class?

Be patient and listen for what feels most sincere to you.

What does it you really care about?

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