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The following meditation is led

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by Tara Brock. To access

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more of my meditations or

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join my email list, please

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visit Tara brock.com. As

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you come into

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stillness, let your

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attention go to

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the area of the

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heart, and you might

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feel the breath there

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as you breathe in

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and out. And listen

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to your heart. Feel

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your heart. And

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ask what your

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deep intention is.

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for meditating right

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now, for practice

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tonight. What draws you?

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What's your heart's

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longing? As you

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sense what's important

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to you, feel your

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sincerity, the kind

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of purity of

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your intention. the

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stillness gently scan through

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your body and notice

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what might want to

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let go right now. there

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might be unnecessary clenching

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or tightness or

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tension. And

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then scanning more

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slowly. You might feel

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the eyes and

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soften your eyes. You

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might sense smiles spreading

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through the eyes, lifting the

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outer corners and let

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the brow be smooth. Notice

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the sensations that arise

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as you soften in

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that area, tingling,

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vibrating. You

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might feel a slight smile at

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the mouth and let the inside

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of the mouth smile. This

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actually sends a message to

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the nervous system to quiet,

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fight, slight threes. And

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genders a sense

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of ease and well

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-being, letting the tongue

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fill the lower

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palate. You

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can see if you can relax down to

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the root of the tongue. Feeling

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the aliveness and tingling in

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the tongue, the gums, the

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teeth, the

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lips, letting

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that awareness spread

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through the face. You

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can feel the

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face alive, tingling away. Be

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aware of the scalp and the

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skull and sense

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the whole space

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and volume of

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your head, the

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aliveness, the awareness,

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the awareness

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that fills the

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head. Imagine

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the throat filling

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the neck. You can

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feel the sensations

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and the awareness

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there. Since you can

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let the shoulders

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relax on back

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and down, so

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they're falling away

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from the neck.

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and then bring your

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full awareness inside

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the shoulders. So

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you're feeling from the

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inside out, and be

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aware of the life

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inside the shoulders, places

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of tightness and holding,

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where there's movement

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of energy, heat,

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pressure, and whenever

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there's a sense of

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a real knot. Let it

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float in awareness.

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Feeling the length

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and the volume

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and the weight

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of your arms. And

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see if you can feel

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inside your thumbs,

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the tingling, the

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vibrating, the

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vibrating, the

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space inside

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your thumb. and

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feel inside the

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forefinger. And sense

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of space that

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includes the thumb

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and the forefinger

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and the space

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between them. And

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the wearer of

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the aliveness and

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space that fills

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the middle finger.

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It helps to

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soften a little

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finger. to

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feel from the

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inside out, from

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the ring finger,

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feeling from the

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inside out, vibrating,

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tingling the space

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that's inside the

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finger, and the

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pinky, the small

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finger, feeling the

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volume, the aliveness

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inside it. and

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feeling the space between

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the palm and the

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top of the hand,

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feeling both hands simultaneously,

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ting, vibrating, vibrating both

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hands simultaneously, ting, vibrating,

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vibrating, vibrating, vibrating, vibrating,

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vibrating, vibrating, vibrating, vibrating,

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vibrating, vibrating, vibrating, vibrating,

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vibrating, vibrating, vibrating, vibrating,

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vibrating, vibrating, vibrating, vibrating,

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vibrating, vibrating, awareness.

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And still feeling

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the hands that

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whole vibrational field

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soften the eyes

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again. Slight smile

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at the mouth.

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And you might

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visualize a smile

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spreading through the

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heart. spreading

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through the chest.

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And this isn't

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to paper over

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anything, but actually

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to help access

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the spaces there.

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The sense of

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a smile spreading

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through the chest.

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And feeling from

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the inside out,

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the region of

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the heart. intimate

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sense

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of

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what

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it

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feels

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like

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right

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now.

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smiles through the

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heart. And scanning

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down, let this

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next breath be

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received in a

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softening belly, this

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breath. And now

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again. And again.

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And again. continuing

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with the belly

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soft to feel

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deeply into the

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torso, feeling from

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the inside out

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the life of

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the belly. You

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might visualize and

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sense a smile

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spreading through the

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belly to help

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access that openness

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and aliveness. The

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hands are soft,

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slight smile at the

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mouth, the belly is

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soft, receiving the breath

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deep in the torso.

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continuing with

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this belly soft to

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scan down, allowing the

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pelvic region to be

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filled with awareness, sensing

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the aliveness and

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sensation there. The

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breath is received deep

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in the torso. Feeling

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the legs,

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the length,

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the volume,

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the weight.

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Feeling where

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your feet

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contact the

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floor and

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the earth

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places of

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pressure and

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contact. Now the lens,

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you can feel this body as

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the field of sensation. Sensing

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the

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aliveness without

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stopping

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anything. Sensing

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the interior space

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that this aliveness

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emanates out of.

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Including the field and

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sensations, the

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felt stream of the

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breath, the

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belly still soft, the

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breath receive deep in the

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torso, the

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hand soft, slight

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smile at the mouth, slight

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smile spreading through

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the eyes. Aware

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of this breathing

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body. And

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in the background that

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alert inner stillness, that

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which is aware. And

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the mind drifts as it

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naturally will. And there's

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a noticing. Relax

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your way back into

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present. You might relax

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open the attention and

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notice the sounds that

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are here. gently

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rescan through the

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body notice where

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there's been

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tightening softening

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the eyes relaxing the

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shoulders letting

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the hands be saw

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and again softening

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the belly letting

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the breath be

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received deep in

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the torso Let

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your intention be to

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relax with whatever is happening.

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with relaxed

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attentiveness

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Moment by

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by

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moment.

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happening. happening.

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happening. You

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might ask yourself, is there anything

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that wants to let go a little

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bit more right now? is

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there anything that

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wants to let

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go a little

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bit These

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last

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couple of

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moments,

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minutes, relaxing

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with

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what's happening,

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happening. Let everything

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be just as it is.

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is. We

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close with a

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poem from the

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poet Dana the poet

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For Now. called Just

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For Now without

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asking how, let yourself sink

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into stillness. And

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just for now, lay

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down the weight you

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so patiently bear upon

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your shoulders. Feel the

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earth receive you, and

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the infinite expanse of

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sky grow even wider

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as your awareness reaches

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up to meet it.

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Just for now,

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allow a wave

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of breath to

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enliven your experience.

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Breathe out whatever

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blocks you from the

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truth. Just for

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now, be boundless,

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free, awakened energy

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tingling in your

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hands and feet.

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Drink in the

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possibility. of being

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who and what

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you really are

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so fully alive

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and filled with

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love that when you

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open your eyes

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the world looks

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different newly born

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and vibrant just

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for now.