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.

And once more, inhaling deeply, exhaling slowly, relaxing outward, letting go, letting go.

And 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.

And then, you might hinge the jaw. You might sense a slight smile at the mouth.

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

And then, when you're in the awareness inside the shoulders, just noticing if there's a natural way of letting whatever's there float in awareness.

Listen, soften.

The hands be soft.

My sense and openness at the chest.

Loosening down in the belly, let the belly be soft.

And feel this living body from the inside out, this breathing body.

Again sensing the quality of presence that comes with being right here.

Awake, embody.

Let your practice be very simple.

Just noticing when the mind's drifted off and gently arriving again right here.

Relaxing back, sensing the aliveness of sensation.

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