The following meditation is led by Tara Brock.

To access more of my meditations or join my email list, please visit TaraBrock.com.

As part of collecting and settling the attention, you might extend the in-breath, take a nice full in-breath.

And then a very slow out breath, feeling the sensations of the breath as you exhale, relaxing outward, letting go.

And then again, an extended nice full in-breath.

Slow out breath, feeling the sensations with the exhale, releasing, letting go.

Once more, inhaling deeply.

Exhaling slowly, relaxing outward, letting go, letting go.

I'm just letting the breath resume in its natural rhythm.

Very receptive, noticing the quality of the breath, and the quality of your presence.

The sense of hearingness being right here.

You might take some moments to gently scan through the body.

Just notice if there's areas of habitual contraction, tensing, places that might want to soften a bit.

Release.

It's helpful to check and sense the region of the brow, smoothing the brow, softening the eyes.

Unhing the jaw. You might sense a slight smile at the mouth.

Perhaps letting the shoulders fall away from the neck a bit.

Feeling the awareness inside the shoulders.

Just noticing if there's a natural way of letting whatever's there float in awareness.

Loosen. Soften.

Let the hands be soft.

You might sense an openness at the chest.

...