Hi,
I'm Hermela,
And this is your 10-minute guided box breathing meditation.
Over the next 10 minutes,
I'll guide you through a simple but powerful technique to help you ground yourself,
Calm your mind,
And reconnect with you.
So,
This practice is perfect whether you're starting your day or winding down for the evening,
Or at any point in your day that you just feel like you need it.
Let's begin by finding a comfortable position,
Whether that's seated or lying down,
Closing your eyes if that feels good for you,
And let's take a moment to settle into stillness,
Letting your body relax and your breath just flow naturally,
No rush here,
We're creating space for you to feel calm and supported.
Before we start the breathing pattern,
Let's notice your natural breath.
Pay attention to the sensations of the air as it flows in and out of your nose,
Feel your chest and your belly rise and fall with each breath.
And for now,
Let's take three deep breaths together.
Inhale deeply through your nose,
And exhale fully through your mouth.
Again,
Inhale deeply,
And exhale,
Letting go of tension here.
One more time,
Inhale fully,
And exhale,
Completely softening into relaxation.
Feeling your shoulders drop,
Your jaw unclench,
Feeling your body begin to relax.
And now we'll move into the box breathing technique.
Box breathing is a rhythmic pattern that follows four equal parts.
We'll inhale for four counts,
Pause at the top for four counts,
Exhale for four counts,
And pause at the bottom for four counts.
Imagine a box in your mind,
Each side of the box represents one part of the breath.
The first side as you inhale,
The top side as you pause,
The third side as you exhale,
And the bottom as you pause again.
I'll guide you step by step to help you find your rhythm.
Let's begin.
Visualize the box as we breathe.
Inhale,
Two,
Three,
Four,
Pause at the top,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Pause at the bottom,
Two,
Three,
Four.
Let's repeat,
Inhale,
Two,
Three,
Four,
Pause at the top,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Pause at the bottom,
Two,
Three,
Four.
Let's continue for a few more cycles.
Inhale,
Two,
Three,
Four,
Pause at the top,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Pause at the bottom,
Two,
Three,
Four.
Now continue on your own.
Now let's add affirmations to deepen this experience.
Repeat these silently in your mind.
Only inhale,
I am calm.
Pausing at the top,
Exhaling,
I let go.
Pausing at the bottom,
I am present.
Feel these affirmations guiding you,
Continuing on your own.
Keep breathing in this rhythm at your own pace,
And if you find your mind wanders,
Gently return back to your affirmation and the steady rhythm of your breath.
Continue the box breathing pattern for the next minute,
But now let go of the counting and simply follow your breath.
Let each cycle feel effortless like a wave grounding you deeper into the present moment,
And notice how your body feels.
Maybe you feel calmer,
Lighter,
And more open.
Gently let go of your box breathing pattern and return to your natural breath,
And just take a moment to notice how you feel now.
Maybe a little more calm,
Maybe a little more centered,
Maybe a little more connected,
And when you're ready,
Open your eyes or bring your gaze back into focus.
Take a deep breath in through your nose and exhale,
And let this practice remind you that every moment is an opportunity to reconnect with yourself,
To ground in your inner power,
And to choose how you show up in your life.
Carry this sense of clarity and calm forward,
Knowing that you have everything within you to create the day or the life that you truly desire.
Thank you for breathing with me.
