MOL: Breathing In Awareness

This is a Virtual Meditation on the Lawn session hosted by the Contemplative Sciences Center at the University of Virginia with the guest facilitator, Matt Goodman. This guided meditation focuses on breathing in awareness. Virtual Meditation on the Lawn is a free online live program hosted from September through May.

Transcript

Good morning and welcome to the meditation on the lawn.

My name is Matt Goodman and I'm an internal medicine physician at UVA and a senior teacher at the UVA Mindfulness Center.

Let's take a moment and find a comfortable position in our chairs and when you're ready letting the eyes close or be softly focused in front of us.

Let's begin by noticing our breath,

Noticing the breath as it comes in and the breath as it goes out.

Being aware of our bodies sitting.

And when the mind gets busy we can simply notice that and return to the here and now by noticing the in breath and the out breath.

There's no need to tensely try to empty the mind.

We simply have to be aware of what it's up to and enlarge the focus to our full field of awareness.

And the breath is a very useful tool to return us to the here and the now.

When we do notice that the mind has wandered let's see how gently we can come back to the present moment.

We say gently because our goal is not an irritated focus but on compassion starting with self-compassion,

Self-kindness.

Just letting ourselves be for a moment.

Being aware of the body sitting and again of the in breath and the out breath.

We might notice the rise and fall of the abdomen as the breath comes in and out.

We might notice a slight change in the temperature of the air as we breathe in and out through our nostrils.

Not trying to do anything or go anywhere other than to be present right now with kindness.

We might notice a slight change in the temperature of the air as we breathe in and out through our nostrils.

Whatever comes our way today we can attempt to greet with that same gentleness and kindness which can also include strength and resolve.

As the teacher Joan Halifax advises we can have a soft front and a strong back as we encounter the day.

Then when you're ready if the eyes are closed letting them come open,

Coming back into a more ordinary awareness of your surroundings.

I'd like to thank you again for joining us and thank the Contemplative Sciences Center for hosting.

Please join us again next week and every week you can.