Today we are practicing box breathing,
Another powerful practice to help ground and center us,
To improve our lung capacity,
To help alleviate stress and regulate our nervous system.
Now we're going to breathe to the count of five in through the nose.
Hold to the count of five.
Exhale to the count of five through the nose.
And hold on the exhale to the count of five.
It's like we're creating a little square,
A little box with our breath.
We inhale,
We hold,
We exhale,
We hold.
So when you are ready to dive into our today's practice,
Find a comfortable position,
If you like,
You can sit upright or you can lie down.
And if you're ready.
.
.
You can close your eyes Take a moment to observe the natural rhythm of your breathing.
Natural ebb and flow as you inhale and exhale.
Observing with childlike curiosity.
Fully present in the here and now.
When you feel ready,
Fully exhale.
And follow my count.
Starting by inhaling through the nose.
In.
To you three four five and hold your breath two three.
Four.
Bye.
Exhale through the nose.
Three.
Four five.
Hold on the exhale.
Three,
Forward.
Bye.
Inhaling through the nose.
Three.
Four.
Five,
Holding.
Two three four five and exhale through the nose Three.
Four.
Five.
Hold.
Inhaling through the nose,
Feeling your belly rising.
Rib cage and chest expanding and hold.
And exhaling.
Relaxing your shoulders,
Relaxing your neck.
Home.
Inhale,
Feeling your belly rising.
Hold.
And exhale.
Relaxing your forehead and your eyebrows.
And hold.
Inhale.
Oh.
And exhale.
Whole.
Inhale.
Turn.
Three.
Fall.
Bye.
Home.
Cheers.
Three.
4.
Bye.
Exhale.
Thank you.
Three.
Four.
Bye.
Oh.
Too.
Three four,
Five,
Inhaling through the nose.
Slowly,
Steadily.
Hold.
Exhaling through the nose.
Relaxing every muscle in your body.
Hold.
Inhale.
And exhale.
Hole.
In two three four five and hold your breath two sweet.
Four,
Five,
Exhale through the nose.
Three,
Four.
Five.
Hold on the exhale.
Three forward.
Bye.
Inhaling through the nose Great.
Four five holding two three four,
Five,
And exhale through the nose.
Three four Five.
Hold.
Inhaling through the nose,
Feeling your belly rising.
Rib cage and chest expanding and hold.
And exhaling.
Relaxing your shoulders,
Relaxing your neck.
Home.
Inhale,
Feeling your belly rising.
Hold.
And exhale.
Relaxing your forehead and your eyebrows.
And hold.
Inhale.
Oh.
And exhale.
Whole.
Inhale.
Turn.
Three.
Four.
Bye.
Oh.
To you three.
Four.
Bye.
Exhale.
Thank you.
Three four.
Bye.
Oh.
Three four.
Five.
Inhaling through the nose.
Slowly,
Steadily.
Hold.
Exhaling through the nose.
Relaxing every muscle in your body.
Hold.
Inhale.
And exhale.
In two three four five and hold your breath two three 4,
5,
Exhale through the nose.
Three,
Four.
Bye.
Hold on the exhale.
Three,
Four.
Bye.
Inhaling through the nose.
Free.
4.
Five,
Holding.
Two three four,
Five,
And exhale through the nose.
Three four Five.
Hold.
Inhaling through the nose,
Feeling your belly rising.
Rib cage and chest expanding and hold.
And exhaling.
Relaxing your shoulders,
Relaxing your neck.
Home.
Inhale,
Feeling your belly rising.
Hold.
And exhale.
Relaxing your forehead and your eyebrows.
And hold.
Inhale.
Pull.
And exhale.
Inhale,
Turn.
Three.
Four.
Bye.
Oh.
Tune.
Three.
4.
Bye.
Exhale.
Thank you.
Three four.
Bye.
Oh.
Three four,
Five,
Inhaling through the nose Slowly,
Steadily.
Hold.
Exhaling through the nose.
Relaxing every muscle in your body.
Hold.
Inhale.
And exhale.
Hold.
Inhale as you return.
Your natural rhythm of breathing.
Observing the sensations in your body.
Welcoming whatever might be arising with curiosity,
With love,
With kindness.
Are there any parts of your body?
Need some extra love.
Care or attention right now.
Might like to place your hand there.
Consciously pour love.
Into the part of your being.
Welcoming all that is arising.
If it feels good to you.
Repeat after me.
I feel grounded and present.
I feel grounded and present.
Gently wiggling your fingers and your toes.
Giving yourself a nice big hug.
Honoring yourself or showing up for yourself.
Taking the time out of your busy day to care for your body,
Mind and spirit.
Pouring love and gratitude into your being.
When you feel ready gently starting to flutter your eyelids open present,
The beautiful energy you have cultivated here today.
This little practice.
So you're slowly coming back.
And I hope that you have an incredible day.
