I'm going to this Monday's meditation in a lot,
Offered by the University of Virginia.
I manage along and I'm with the Faculty and Employee Assistance Program here at UVA,
And I'm also the Ambassador for the Compassionate Care Initiative.
This morning's practice will be about strengthening the connection between our mind and our body,
And about just practicing having our mind and our brain and our body in the same place doing the same thing at the same time.
Several years ago,
I saw this fake book being passed around that really got my attention and it made me laugh.
The title of this fake book was Hypothetical Arguments.
I for one in the shower.
Volumes one through 63.
I thought this was something that many people could relate to,
And it's something that you can relate to,
You're in good company.
There's so many times when our autopilot brain and body are doing one thing and our mind is somewhere else.
In fact,
The research shows 47% of the time our mind is not paying attention to what we're doing.
There was a research study done between advanced meditators and beginning meditators think with the hypothesis that advanced meditators minds wouldn't wander as much as those new to the process.
But what was discovered is that even with advanced meditating,
Even with advanced meditators,
The mind wanders.
And so today's practice is just about watching for the golden moment,
That moment that you notice your mind was just wondering and recognizing that as an invitation to come back.
So as with when we're embarking on a long distance journey,
We set the correct address and the GPS.
I invite you to set your intention now for this practice this morning to bring your mind and you aim to be present with what you're doing,
Your mind and your brain and your body to be in the same place at the same time.
So sitting in a position that's comfortable yet dignified and inviting you to have your eyes open or closed.
If you prefer to have them open just to having a soft gaze where you gently look down your nose.
So much of our time is spent with our radar turned outward and this is a way to help invite us to tune our attention inward.
Beginning with a few,
Breathe short.
Moments of taking three intentionally deep breaths.
While you're breathing in,
Know where you're breathing in.
And while you're breathing out,
Know you're breathing out.
Remembering every time you breathe in is a new opportunity to invite your attention back.
And every time you're breathing out is an opportunity to focus your attention.
Focusing now on the muscles around your eyes.
Noticing whether these muscles are tense or relaxed.
Notice these muscles are tense.
You can also notice you also have an opportunity to relax.
The same is true for the muscles between your eyes.
And dropping down and noticing the tongue muscle.
Putting into where is the tip of your tongue resting within your mouth.
And noticing the back of the tongue.
Overall whether the tongue is tense or relaxed.
And if you notice the tongue muscle is tense,
Perhaps you can notice an opportunity for the tongue muscle not to be tense.
Being aware of back teeth and whether they're together or apart.
Tension in the jaw muscle,
Whether it's tense or relaxed.
And dropping down to notice shoulder muscles,
Whether they're tense or relaxed.
Doing every breath in is an opportunity to regather your attention.
And every breath out is an opportunity to refocus your attention.
With your next breath in,
Inviting you to take an especially deep,
Slow,
Intentional breath all the way in.
Once you've inhaled fully,
Holding your breath.
And experimenting with what happens when you tense up the shoulders and your muscles.
When you squeeze them all the way up so they're actually touching your ears while you're holding your breath.
And then as you exhale,
When you're ready to exhale,
Just allowing these muscles to relax back down.
Noticing the sensations associated with this experiment.
And traveling with your attention from your shoulders all the way down,
Your arms just becoming aware of your upper arms.
Your elbow.
Lower arms.
Your wrists.
And then breathing into your heart center.
Each breath in.
Expanding the heart center,
Just expanding with the inhale breath as if you're inflating a balloon.
Just tuning into the rhythm of your body as it breathes in and out.
Nothing else needs to be done at this moment.
And just traveling with your attention down your body,
Down your core.
Perhaps noticing where your body connects with something solid or firm.
And the chair behind and beneath you.
Traveling with your awareness down your seat and your legs all the way down to the tips of your toes.
Just aware of sensations between your toes,
Where your feet connects with the ground.
Inviting you now to envision someone for whom you feel innate tenderness and unconditional acceptance.
I think you can visualize them before you.
Someone you really love.
And connect with that genuine desire for them to be happy,
For them to be well.
Notice what it feels like in your body to wish them well.
Expanding into your heart center,
Expanding your heart center like an inflatable balloon as you inhale.
And then when you exhale,
See if you can send this well wishes to surround and support the person you love.
Perhaps just saying,
May they be well.
May they be happy.
May they be like with these.
And in the same way that you wish someone you feel innate tenderness for,
Well,
You can wish the same for yourself.
May you be proud.
May you be happy.
May you work with these.
May you be well.
May you be happy.
May you work with these.
Getting your attention into the sounds that you're hearing now within the room where you're sitting.
And expanding your attention to include the room where you're sitting more fully.
Running your fingers and toes wiggled.
And if your eyes have been closed,
Letting them gently flutter open.
And may the good that comes from our sitting together today serve and benefit all.
Thank you for tuning in.
This concludes our practice for today.
This concludes our practice for today.
