Good morning.
Welcome to Meditation on the Lawn.
I'm John Schorling.
It's my pleasure to be with you this morning.
I'm the director of the UVA Mindfulness Center,
Which was started in 1995,
One of the first such programs in an academic medical center in the country.
Been teaching mindfulness for the university and wider community ever since then.
The title of today's meditation is Relaxing into Present Moment Awareness.
Mindfulness is often defined as intentional present moment awareness,
Bringing attention to what's happening right now.
When we do this and pay attention to our bodies,
We may find that there is tightness or tension present that we were not aware of.
Recognizing this,
We can choose to release it or let it go as we are able,
Helping us to settle in to being present.
So let's practice this now.
Starting by bringing attention to the body,
Noticing the body,
Sitting,
The weight of the body,
Points of contact of the feet with the floor,
The legs and back with the chair and the cushion,
And checking in to see if there is any tightness or tension present.
Bringing attention to the face and allowing the face and the jaw to soften,
Scanning the attention through the neck and shoulders,
Allowing them to release,
Relaxing the arms and the hands,
The legs and the feet.
Bringing attention to the chest and the abdomen,
Taking in three nice long deep in-breaths and slow out-breaths,
Noticing if there's any tightness or constriction in these areas.
And if there is,
Just seeing if it's possible to let it go,
Perhaps even saying letting go on the out-breath.
Starting breathing to resume its normal rhythm,
Settling in to being right here,
Right now.
Using a posture of relaxed attentiveness.
Relaxing not to fall asleep,
But to fall awake.
Awake to your present moment experience,
To whatever is arising right here,
Right now.
Using that place that seems most natural,
Might be the sensations of breathing,
Other sensations arising from the body,
From the feet or the seat,
Or it might be sound.
Just placing the attention on this anchor,
Noticing your experience as it arises.
Inevitably,
The mind will wander.
And you've noticed that the mind is wandering.
It's getting caught up in thoughts.
Always shifted to some other bodily sensations.
Just gently disengage,
Guiding the attention back to wherever you've chosen as your anchor.
And as you do this,
Checking in again with the body.
And attention reaccumulates very quickly.
So just checking in.
And if there is any tightness or tension present,
Just letting it go,
Settling in again.
Checking in to paying attention.
Bringing awareness to the sensations of breathing now.
And taking in a few deep breaths,
Following the sensations of air entering and leaving the lungs.
And taking in one more nice deep in breath,
Allowing the lungs to fill fully.
Breathing out,
Emptying the lungs completely.
Breathing in again.
And opening the eyes if they've been closed as we end this meditation.
So thank you for joining us today.
I hope you enjoyed this opportunity to relax into present moment awareness.
That you have a good rest of your day.
And that you join us again next week for meditation on the lawn.
Goodbye.
