MOL: Paying Attention To The Now

This is a Virtual Meditation on the Lawn session hosted by the Contemplative Sciences Center at the University of Virginia with the guest facilitator, Ian Solomon. This guided meditation on bringing attention to the present moment. Virtual Meditation on the Lawn is a free online live program hosted from September through May.

Transcript

Good morning.

Thank you for sharing this time.

Together,

We welcome this new day as a gift.

In our practice this morning,

We can surrender to the wonder of right here and right now.

We can offer our most exquisite attention to the experience of being alive.

Sometimes we forget to pay attention.

We get distracted by the voice in our head or our fantasies or fears.

Give yourself permission this morning to join me in letting go of everything other than right here and right now.

This sensation of breathing in and breathing out.

This feeling of our feet touching the floor,

Of our hands in our lap,

Or the sounds in our ears.

If you'd like,

Please allow your eyes to close.

Draw in a slow,

Deep breath and be aware of the life in your lungs.

Exhale and inhale at your own pace and savor the next few minutes of quiet with a conscious,

Loving awareness of being awake and being alive.

Gently bring a loving awareness to each breath in and out.

Gently bring loving awareness to your body.

Feel where you connect with the earth.

Feel where the air meets your skin.

Gently notice where your mind is now.

Our practice is in the noticing.

Be gentle with yourself.

Simply be aware of the experience.

Be aware of my voice and any sounds that share your space.

And you may slowly begin to return to your feet and your seat and this moment we are sharing together.

And please feel welcome to open your eyes.

I used to have a meditation teacher who would remind us that we are never more than one inhale or one exhale away from peace.

All it takes is half a breath.

Any time during the day you can find half breath and come back to this precious experience of being alive.

Thank you for sharing this time.

Have a wonderful day and a wonderful week.