Welcome beautiful soul.
Today we're going to practice a very simple but extremely powerful technique called box breathing.
This practice calms the mind,
Balances the nervous system and brings you fully to the present moment.
The way I look at this technique is this is really simple.
You can use it anytime,
Anywhere.
If you want to have your eyes open then that's fine.
I've used this in meetings when someone has said something that I didn't agree with and I was trying to stay calm,
Stay present and stay in control and no one knows that you're doing it.
I literally used this on a driving test when I was getting a truck license.
I started panicking and I said okay I need to pull myself back and I need to become present.
Now I've practiced and I'm used to it.
One word of caution is that you're going to change your breathing and some people can get a small bit lightheaded.
So I would practice this a bit and I don't advocate that you use it on the road or driving.
But it's a very simple technique.
So you can do it seated,
Laying down and as I said you can close your eyes or you can leave your eyes open,
Whatever suits.
Some people like to close their eyes and become really present.
So rest your hands on your lap and what you're going to do is you're going to breathe in for four seconds,
Then you're going to hold your breath for four seconds,
Then you're going to exhale for four seconds and you're going to hold your breath again for four seconds and repeat.
I'll guide you through it.
It's really simple and if you can gather yourself when you're ready now.
So breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Now keep going and all I want you to do is to feel how present it makes you.
Feel the breath in,
Holding,
Out,
Holding.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Last time.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Now I want to bring you back and to start breathing just normally again.
You should feel an awful more calm,
Grounded,
More present.
It really is a fantastic technique.
So remember,
This is the tool of all tools to keep in the toolbox.
You can use it anywhere.
You can use it anytime to pull you back and make you more present.
Let's start getting some movement into your fingertips,
Into your wrists,
Up into your shoulders,
Your toes,
Your ankles,
Maybe your knees and your feet.
Come back into the room and open your eyes.
And always remember that this technique,
You can repeat it three or four times.
You can do it for a few minutes.
I've just made this a quick six or seven minute meditation to pull you in and out.
But just remember that it's always there for you to use.
And I hope it helped.
This is Colin McCarthy.
Namaste.
