Welcome to Breath and Body Awareness Meditation with Lori Kegmorel.
During this meditation we will focus on our breath and body sensations.
Find a comfortable seated meditation position.
You're sitting on the floor or on a cushion with your hips slightly raised.
Or on a chair with your feet flat on the floor.
Your hands folded gently on your lap,
Either face down for a more grounding meditation or face up for a more welcome receiving meditation.
Spine nice and long,
Chin slightly tucked,
And gently closing your eyes.
Settling into your comfortable meditation position and finding your breath.
We will begin with three long,
Slow,
Deep breaths.
This sends a message to our nervous system to slow down.
Starting with an inhale to the count of three,
Pausing for a moment at the top of your inhale.
And a long,
Slow exhale to the count of three,
Noticing the gentle pause at the bottom of your exhale.
Breathing two more long,
Slow,
Deep breaths in your own time,
Noticing the pauses at the top of the inhale and the bottom of your exhale.
And returning to your natural breath pattern,
Whatever that may be,
You may find during meditation that your breath speeds up or slows down.
Simply notice any shifts in your breath without trying to change or control it.
And during meditation,
You may find areas of discomfort.
Simply sit with it for a moment and notice if perhaps the sensation changes.
If you find you need to make an adjustment to be more comfortable,
Do so mindfully.
Seeing the body scan,
Bringing your awareness to your forehead and your scalp,
Your eyes,
Perhaps noticing the sensation of your eyelids closed,
Bringing your awareness to your cheeks,
Your mouth,
Your jaw,
And if you notice any tension in your face,
Releasing the muscles.
Or simply noticing sensations,
Receiving whatever is happening in our body right now.
Bringing your attention to your throat,
The back of your neck,
Your shoulders,
Shifting your awareness down your arms,
Your hands,
And fingers.
Welcoming whatever is happening,
Whatever sensations you are noticing,
Without any judgment,
Without any story.
Now bringing your attention to your chest,
Perhaps noticing the rise and fall of your body,
Your belly,
Your back,
Your upper back,
Lower back.
Perhaps having a feeling,
Noticing the sensations from the inside of your body out.
Bringing your awareness to your hips,
Your sit bones.
You might notice that spot where your sit bones meet the floor or the chair.
Bringing your attention to your legs,
Upper legs,
Lower legs,
Your feet,
And your toes.
And with your next inhale,
Starting with the soles of your feet,
Pulling your breath up your legs,
Your belly,
Your chest to the top of your head,
And gently releasing all of the air out of your lungs.
And simply noticing the entirety of your body.
Perhaps revisiting areas as we did the body scan that caught your attention.
Welcoming whatever sensations you might be noticing right now.
Now bringing your awareness back to your breath,
Wherever it is that your breath presents itself to you.
Perhaps on the cool air of the inhale through your nostrils,
In the warm air of the exhale.
Perhaps you notice it in your chest or your belly.
Wherever you notice your breath.
Bringing your awareness to your breath.
Bringing back to your breath each time your mind wanders.
And as you notice thoughts appearing,
Your awareness of that thought is your choice point to come back to the breath.
And you may want to add the words in with your inhale and out with your exhale.
Silently repeating in,
Out.
Nowhere to go.
Nowhere to be.
Simply sitting and breathing.
In out.
Calm mind the time.
In a few moments I'll invite the bell,
Ending the meditation.
Continue sitting with your eyes closed as I guide you out of meditation.
You can release the mantra.
Just take a few deep cleansing breaths.
It's important to come out of meditation slowly.
You can begin by making gentle movements.
Coming back into the space in your own time.
And when you are ready,
Gently opening your eyes.
Perhaps keeping them slightly capped for a moment or two.
Have a beautiful day.
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