Short Centering Meditation

A short centering meditation beginning with a box breathing technique that involves inhaling, holding the breath, exhaling, and holding again, each for a count of five. This method helps to reduce stress, improve focus, and promote relaxation. You will then be gently guided into the awareness of the body and your senses, awareness of the present moment, and calmly brought back to the now.
Music by: Music of Wisdom

Transcript

This is a short centering meditation.

Find yourself a place where you can sit or lie comfortably for the next couple of minutes.

And closing your eyes and bring your attention to your breath.

And in just a moment,

We're going to do what's called a box breath.

Breathing in to the count of five,

Holding for five.

Breathing out to the count of five and holding for five.

And this exercise will center you and help calm the nervous system.

So together now,

Breathing in two,

Three,

Four,

Five and hold.

Two,

Three,

Four,

Five and breathing out.

Two,

Three,

Four,

Five and hold.

Two,

Three,

Four,

Five.

A second time.

Breathing in two,

Three,

Four,

Five and hold.

Two,

Three,

Four,

Five.

Breathing out two,

Three,

Four,

Five and hold.

Two,

Three,

Four,

Five.

And one last time on your own.

Breathing in and hold.

Breathing out and hold.

And now just returning to a normal breath.

And if you get caught up in your thought,

Just return to your breath.

Notice the rise and fall of your belly.

Notice the weight of your body.

Notice how your body's feeling.

Maybe the fabric against your skin.

The air and the temperature of the air against your face.

Whether the air is moist or cool.

Just noticing.

And just bringing yourself to the here and now.

Out of the mind and into the body.

And again,

Just focusing on your breath.

And when you're ready,

Noticing the sounds around you.

And in your own time,

Opening your eyes.

Namaste.

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