Welcome to this sacred space of releasing tension and being present.
My name is Tia Monet and I'm honored to guide you through this meditation.
Today we'll focus on releasing tension and being present with our bodies through some guided breathing exercises.
Let's start by finding a comfortable position,
Whether you're sitting or lying down.
As you take a moment to settle in,
Allow your body to relax and your mind to arrive in this space.
We'll begin with a round of box breathing.
This technique involves inhaling for a count of four,
Holding the breath for a count of four,
Exhaling for a count of four,
And holding again for four.
It's a simple yet effective way to calm the mind and relax the body.
For our first round of box breathing,
Let's inhale deeply through our nose,
Counting slowly,
One,
Two,
Three,
Four,
Hold the breath,
One,
Two,
Three,
Four,
Exhale slowly through your mouth,
One,
Two,
Three,
Four,
And hold,
One,
Two,
Three,
Four.
Let's repeat this cycle again together.
Inhale deeply through your nose,
Counting slowly,
Hold the breath,
Exhale slowly through your mouth,
And hold.
Again inhale deeply through your nose,
Hold the breath,
Exhale slowly through the mouth,
And hold.
Repeat this cycle a few more times on your own,
Maintaining a steady and relaxed rhythm.
Now take a deep inhale through your nose,
Filling your lungs completely,
And hold this breath gently for 15 seconds.
As you hold,
Notice any areas of tension in your body,
And when you're ready,
Exhale slowly and completely,
Letting go of any tightness or stress.
Take a moment to pause and allow your breath to return to its normal state before we begin our second round of box breathing.
Let's move into our second round of box breathing.
Inhale,
Hold,
Exhale,
Again inhale,
Hold,
Exhale,
Hold,
And hold.
Continue this cycle a few more times,
Keeping your breath smooth and even.
Take another deep inhale through your nose,
Filling your lungs completely.
Hold this breath gently for 20 seconds,
You can count silently to yourself if you'd like,
And as you hold,
Observe how your body feels.
Notice any sensations without judgment.
When you're ready,
Exhale slowly,
Releasing any remaining tension.
Now allow your breath to return to its natural rhythm.
Take this time to simply be,
Resting in stillness.
If your mind begins to wander,
Gently bring your focus back to your breath.
Notice the sensation of the breath entering and leaving your nostrils.
Feel the rise and fall of your chest and abdomen with each breath.
Observe the subtle pauses between each inhale and exhale.
Remember,
It's natural for the mind to wander.
Each time it does,
Kindly and without judgment,
Guide your attention back to your breathing.
As we come to the end of this session,
Gently open your eyes.
Take a moment to appreciate the time you've dedicated to being present with your body today.
Remember,
You can always return to this practice whenever you wish to release tension and stress.
Carry this sense of calm and self-awareness with you throughout your day.
Ashe.
