Welcome to a five minute breath awareness meditation with Lori Keg Morel.
Find your comfortable seated meditation position.
Either sitting on the floor or a cushion with your legs crossed or in a chair with your feet flat on the floor.
Your spine nice and long,
Chin slightly tucked.
Hands folded on your lap either face up or face down.
Settle in and gently close your eyes.
We will start with three long slow deep breaths.
This serves to send a message to our nervous system to slow down.
Inhaling to the count of three with a gentle pause at the top of your inhale.
And exhaling to the count of three,
Noticing the pause at the bottom of your exhale.
Complete two more long slow deep breaths in your own time.
Returning to your natural breath pattern,
Whatever that is for you.
And you may find during meditation that your breathing may speed up or slow down.
Simply notice any changes without trying to control your breath.
And should you find during meditation you need to change your position,
Make a shift.
Do so mindfully,
Making slow gentle movements.
Bringing your full awareness to your breath.
Perhaps noticing your breath on the cool air of the inhale and the warm air of the exhale.
Or perhaps you notice your breath in the rise and fall of your chest.
Or the expansion and contraction of your belly.
Wherever you notice your breath.
And each time your mind wanders,
Simply notice your thoughts and gently return to your breath.
And you may want to add a breath count,
Silently repeating the word one with each inhale.
The word two with each exhale.
One,
Two.
Staying with your breath.
There's nowhere to go,
Nowhere to be.
.
.
Gently let go of the breath count.
And continue sitting with your eyes closed.
Taking your time to come out of meditation.
Perhaps take a few deep breaths.
Wiggle your fingers or toes.
Gently stretch into the space.
And when you are ready,
Slowly open your eyes.
Namaste.
