Welcome to this Monday's meditation on the lawn offered by the University of Virginia.
I'm a visiting scholar at the Institute for Engagement and Negotiation and a contemplative instructor at the Contemplative Sciences Center at UVA.
This morning,
I will share a Zen meditation focusing on breathing and the breath to anchor our mind to the present moment,
Right here,
Right now.
The Zen meditation that I've been practicing over 20 years can be very simple focusing on our breath.
So while we are waiting for the rest of us to join,
Why don't we find a comfortable sitting position?
Take your time to arrive at this moment.
And noticing your breath and noticing what is in front of you.
And if your phone is nearby,
Perhaps you put that aside in silence or turn it off just for next 15 minutes or so.
And be comfortable with silence.
Once again,
I invite you to sit comfortably either on a chair or on the floor.
If you're sitting on a chair,
Make sure you can touch the floor with the soles of your feet.
So you might need to lean slowly forward so you're not too comfortable in your chair and fall back asleep.
So once again,
Just comfortable sitting.
If you're sitting on the floor,
Have something underneath your buttocks,
Could be a meditation cushion if you have one,
Or rolled blanket or pillow that you might have.
So now you're sitting.
Keep your spine straight and shoulders back and loose.
And keep your head forward,
Very slightly,
So you're not pointing off or down or more or less parallel to the floor.
Your eyes can be opened or closed if it feels comfortable and safe.
Either way,
Soften your gaze.
Place your hands in your lap,
Wherever they land,
And pay attention to your breath.
Our breath is always with us anytime,
Anywhere.
How you breathe affects your body and mind.
When your mind is agitated,
Your breath is agitated.
When you are nervous,
Your breath,
You breathe quickly and shallowly.
When your mind is at rest,
The breath is deep,
Itchy,
And effortless.
So for now,
Let your breath become relaxed and natural and adhered.
When your mind wanders and thoughts come and go,
Just notice your thoughts with no judgment.
Thought your thoughts.
And simply watch your thoughts coming and going.
And gently guide your mind back to your breath over and over for the next eight minutes or so.
Once again,
I invite you to sit with your eyes closed or opened,
Whatever is comfortable for you,
But either way,
Your gaze is soft.
And find the stillness in your physical body and on your mind,
Anchoring your mind right here in this moment by focusing on your breath.
Breathe in through your nose and breathe out through your nose.
Easy breath out.
And relax your facial muscles.
Soften your gaze.
S independish with your whole body.
And Reg desired you to focus on energy beingiliary.
C stream body Eb shuttle If your mind is already off to somewhere,
That's completely natural.
Just notice your thoughts.
And once again,
Guide your mind back to your breath.
Right here,
Right now.
And try your best to stay with your breath.
If your eyes are closed,
I invite you to slowly open your eyes.
If your eyes are open,
Soft gaze open.
And notice what is in front of you right now.
Thank you so much for your practice.
And thank you all for joining today,
The last day of October,
Change of season and month.
And I invite you to join the following week and weeks for the rest of the semester as well.
And I wish you a wonderful day.
Thank you so much.
