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Dr. Larry Ward—student of Thich Nhat Hanh and author of America’s Racial Karma—leads a simple but powerful breath awareness meditation.
Dr. Larry Ward: Wherever you are right now, sitting on a cushion, sitting in a chair, sitting on the couch, standing, a yoga position—whatever position you are in, begin to let your body relax in that position.
You may want to take in one or two or three breaths, just normally breathe.
Feel the rising and falling of your abdomen as it naturally rises and falls—rising and falling.
It rises to fall and it falls to rise.
This meditation is to bring our attention to our breath and this quality at any moment.
Breathing in a long breath, I know I am breathing in a long breath,
Breathing out a long breath, I know I am breathing out a long breath.
Breathing in a short breath, I know I am breathing in a short breath.
Breathing out a short breath, I know I am breathing out a short breath.
Breathing in, I am aware of my whole body right here, right now, from my feet to my head.
We practice like this.
Breathing in, I calm my whole body. Breathing out, I calm my whole body. We practice like this.
Breathing in, I feel joyful. Seas rising up in me. Breathing out, I feel joyful. Seeds rising up in me.
We practice like this.
Breathing in, I feel happy.
Breathing out, I feel happy.
We practice like this.
Place your attention on where the breath in your body is most pleasant—to pay attention to, to bear witness to.
Where is that place in your body right now?
Where the breath is most vibrant, most wonderful, most pleasant?
Learn to recognize the space so you can go there again and again.
We practice like this.
Good, thank you.
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