Hi this is Diane and I'm really excited that you've decided to join me today for another meditation.
Today we're going to do 20 minutes of box breathing.
I will begin by counting for a few breaths and then we'll go for it.
You'll hear my breathing and you can follow it or you can follow your own breathing and pretend that I'm just sitting here next to you.
So get very comfortable and take a moment to notice exactly where you are.
Whether you're sitting up or lying down,
Look around.
Be amazed at this life and take a deep breath in through the nose and out through the mouth like you're blowing out a candle.
And then again breathe in through the nose and breathe out through the mouth.
Feel your eyelids heavy and close your eyes and again breathe in through the nose and out through the mouth.
Take a moment to land in your room to breathe.
Feel wonderful.
You are amazing.
It is from this space that we will do our box breathing.
When you're ready breathe in for a count of one,
Two,
Three,
Four,
Five.
Exhale for one,
Two,
Three,
Four,
Five.
Hold for one,
Two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
Hold for one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five.
Hold one,
Two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
Hold Exhale Hold Inhale Exhale Hold Inhale Hold Exhale Inhale Exhale Hold Inhale Exhale Inhale Relax your shoulders Hold Inhale Hold Relax your shoulders Smile Exhale Inhale Hold Relax your shoulders Exhale Relax your shoulders Inhale Exhale Inhale Exhale Inhale Relax your face Exhale Relax your shoulders Hold Inhale Exhale Hold Release what wants to be released Hold Inhale Taking in new fresh energy Hold Hold Exhale Releasing all that needs to be released Inhale Feel the expansion and growth Hold Exhale Releasing everything,
Everything,
Everything Hold Inhale Feel your body expanding with so much new energy Hold Exhale Releasing anything that wants to go Hold Hold Inhale Hold Exhale Letting go of all the things and hold Inhale Inhale and hold Exhale and release and hold Relax in your hold and inhale Feel very connected to your heart and exhale Inhale Hold Exhale Inhale and exhale Releasing,
Releasing and hold Inhale Filling up with new energy Hold Feel very connected to your heart and exhale Release Hold Relax your shoulders and exhale Hold Exhale Hold Inhale Exhale Exhale Inhale Exhale Wherever you are,
Release this last round of breath and notice the quality and rhythm of your breath and the quality and rhythm of your heart of your thoughts of your feelings Let the effects of this breath penetrate into every ounce of you every cell and all the spaces in between Let the effects of this practice wash over you completely and as you come back out of meditation smile to yourself You did it You are amazing You can stay here if you want or very slowly very gently,
Open your eyes and go on with the rest of your day Thank you so much for meditating with me
