5 minutes Breath Awareness Meditation Please find your comfortable position.
If you are sitting on a chair,
Have your feet flat on the floor,
Your spine upright without forcing anything and you can let your hands rest on your lap.
Take a moment to adjust the position,
To make it comfortable,
Relaxed and also alert and dignified.
And when you are ready,
Gently,
Slowly,
Close your eyes.
Think through your nose if you can.
Take a couple of cleansing breaths.
Inhaling slowly with control all the way into your belly,
Into your chest.
And then slowly exhaling all the air out.
Again inhaling slowly with control all the way into your belly,
Into your chest.
And then slowly exhaling all the air out.
Now come back to your normal breathing.
And bring your attention to the movement of your breath.
Your belly and your chest rising up and falling down as you inhale and you exhale.
Feel awareness of the movement of your breath.
And now adding the sensations of your breath.
Becoming aware of the movement and the sensations of your breath.
Maybe cold air coming in through your nose as you breathe in.
And warmer air as you breathe out.
Being aware of the movement and the sensations of your breath.
And now adding the sound of your breath.
Becoming aware of the sound of your breath.
The movement,
The sensations and the sound of your breath.
The ulcer may come in and take your attention away,
Simply let go and come back to your focus.
Now let go of your breathing and bring your attention back to your feet on the floor,
Your hands on your lap.
You can stretch a little bit if you feel like it.
And then when you are ready,
Slowly,
Gently open your eyes.
