Box Breathing Meditation For Emotional Healing

Soothe your nervous system with this gentle box breathing meditation for emotional healing, sleep, and clear thinking. You’ll be guided through a simple 4–4–4–4 breath, reflections on compassion, gratitude, and acceptance, and a calming body scan to help you let go, feel safe, and come home to yourself.

This practice is designed so you can listen all the way through or use individual sections whenever you need calm, comfort, or support.

Transcript

Hello lovely. Today we are going to do Box breathing. A box breathing meditation. For you to sleep. For you to feel calm. For you to feel centred. And to help you think clearly. You can choose to listen to part of this practice or listen right through to the end. It's up to you. It is designed so that you can listen to small parts of this practice. As an alternative to listening to the whole practice. It's your choice. Box breathing is a calming technique that can help you centre your mind. And cultivate a sense of pace. We can spend a few minutes. A few seconds. Or a period of time. Practicing box breathing. Today we're going to alternate between box breathing and reflecting on themes such as compassion, Gratitude. And acceptance, Followed by a brief body scan. Choose where you're going to practice. It may be seated. It might be lying down. If you are using this to help you fall asleep, Crawling into bed. Might be the ideal place for you to practice. It's your choice. It's not about getting this right. It's not about doing this correctly. This is about you feeling okay. What about you? In the journey. Of your life. Because after all, You matter. When you're ready. When you are ready, We'll start. Sit down or lie down comfortably. You Breathe. Breathe any way you choose to breathe. Witness your breath, Look down upon the way you breathe, And notice as the quiet observer. The way we breathe can reflect how we feel about others. Prior moments. And at times the way we practice our breathing. Can help us heal. Feel okay. And face uncertainty. Notice how you are breathing right now. Without attachment. It's okay. It's okay. Now, Box breathing involves four simple steps. Each lasting for the same duration. This creates a rhythm. Helping to calm the mind. And body. Helping to relax. The mind and body. And helping. To clarify. Your mind, Your body. Now. Inhale, Breathe in deeply through your nose for the count of four. Hold your breath. For another count of four. Exhale slowly through your mouth for the count of four. Hold your breath again for a count of four. This is the cycle. For you, The cycle may be different than the rhythm we are using right now. I'm going to repeat this pattern. I want you to be mindful that the pattern may be different for you. And that's okay. That's okay. That counting may be different. The length of breath holding may be longer. Or it may be shorter. Do what suits you. I will repeat the pattern. Adjust this pattern. To make it yours. Because you matter. Inhale breathe in deeply through your nose for the count of one too. Hold your breath for another count of one. Four. Exhale slowly through your mouth for the count of one. Too. 3 hold your breath again for the count of one Inhale Breathe in deeply through your nose. For hold. Three. 4, Exhale 1. What? We are going to continue to repeat this cycle as a practice. Allowing you yourself to fully engage with each phase of the breath. Be mindful. At the passion of breathing. May be different. For you compared to this recording. Make this pattern yours. Inhale One. To. 3 4 Hold. One. Two. 3 4, Exhale 1, For hold, One. Two. Inhale breathe in deeply through your nose for the count of one too. Hold your breath for another count of one. Four. Exhale slowly through your mouth for the count of one. Too. 3 four hold your breath again for the count of one Inhale Breathe in deeply through your nose. For hold. Three. 4, Exhale 1. What? Inhale breathe in deeply through your nose for the count of one too. Hold your breath for another count of one. Four. Exhale slowly through your mouth for the count of one. Too. 3 hold your breath again for the count of one Inhale Breathe in deeply through your nose. For hold. Three. 4, Exhale 1, What? Reflection on compassion. Now? As you breathe, Bring to mind the concept of compassion. Consider someone in your life. Who may be struggling. With each breath, Send them love. And understanding. While maintaining. A sense of your boundary. Your boundaries. Feel, Express, Send compassion. Being mindful of who you authentically are. Your authentic self. Breathe in. . . 3 4. Hold 1. Forward. Exhale one, Two. 3. For hold one. 2 3 Hold your breath for another count of one. Too. Four. Exhale slowly through your mouth for the count of one. Too. Three four hold your breath again for the count of one Inhale Breathe in deeply through your nose. For hold. 4, Exhale 1. What? We are going to continue to repeat this cycle as a practice. Allowing you yourself to fully engage with each phase of the breath. Be mindful at the pattern of breathing. May be different. For you? Compared to this recording. Make this pattern yours. Inhale to. 3 Hold. Two. 3 4, Exhale 1. For hold one two. 3 Inhale breathe in deeply through your nose for the count of one too. Hold your breath for another count of one. Four. Exhale slowly through your mouth for the count of one. Two. 3 Hold your breath again for the count of one. Inhale Breathe in deeply through your nose. For hold. Three. 4, Exhale 1. What? Inhale breathe in deeply through your nose for the count of one too. Hold your breath for another count of one. Four. Exhale slowly through your mouth for the count of one. Too. 3 hold your breath again for the count of one Inhale Breathe in deeply through your nose. Four. Hold. Three. 4, Exhale 1. What? Hold your breath for another count of one. Two. Four. Exhale slowly through your mouth for the count of one, Too. Three four hold your breath again for the count of one Inhale Breathe in deeply through your nose. For hold. Three. 4, Exhale 1. Juan. We are going to continue to repeat this cycle as a practice. Allowing you yourself to fully engage with each phase of the breath. Be mindful that the pattern of breathing may be different. For you? Compared to this recording. Make this pattern yours. Inhale one. To. 3 Hold. 1 2 3 4, Exhale 1, For hold one to. 3 Inhale breathe in deeply through your nose for the count of one too. Hold your breath for another count of one. Four. Exhale slowly through your mouth for the count of one. Two. Three hold your breath again for the count of one Inhale Breathe in deeply through your nose. Four. Hold. Three. For exhale one. What? Inhale breathe in deeply through your nose for the count of one too. Hold your breath for another count of one. Four. Exhale slowly through your mouth for the count of one. Two. Three. For hold your breath again for the count of one Inhale Breathe in deeply through your nose. For hold. 4, Exhale 1. What? For reflection on gratitude. Now let's transition to gratitude. Being thankful. A sense of feeling. Think of three things you are grateful for today. Three things. Draw in gratitude. With each exhale, Release anything that doesn't serve you. Feel generous. Feel grateful. Feel. Thankful and let go. Let go of what does not serve you. Let go of what is. Does not reflect your authentic self. Because you matter. Reflect. On gratitude. Three items. Perhaps three experiences. Spend a few moments here. Breathe. Box breath, A style of box breathing that suits you. Reflection on acceptance. Finally, Reflect on acceptance. A sense of I accept. I accept. Acknowledge any thoughts or feelings that may arise during this practice. Accept them without judgement. Detach from sticky feelings, Those human feelings of intensity. Possibly frustration. Possibly a little bit of jealousy or envy. Feel a sense of acceptance. Accepting people for who they are. When someone shows you. Who they are? We believe them. We accept them. We detach. We accept and we work towards reducing. Attachment. We work towards the ability to have them. Perspective to be the hawk flying high above the experiences. Of our lives. Look down upon the journey of your life. Except without. Judgment. People can use names, People can use labels. People can have opinions. About you. That's their story. It's not yours. It's not your narrative. Accept. Feel acceptance. Say it yourself. I accept. I accept. Praise. Now let's shift to a body scan. Starting from the top of your head, Gently bring your awareness down through your body. Notice any tension in your forehead. Let it go. Unfurrow your forehead. Move to your shoulders, Let them drop. Focus on your chest. And your belly. Allowing them to soften. Continue down your arms Your hands. Upper arms. Lower arms, Legs and feet, Toes, Fingers. Feel the weight of your body supported by the surface beneath you. And once again, Start from the crown of your head and work down to your toes. Release just a little bit more. Just a tiny bit more. Head, Shoulders, Arms, Back, Belly, Hips, Legs, Feet. Relax. Hands, Feet, Arms, Legs relax. Choose to deepen. The body scan. Invite your body to release. Release. Let go. Head to toe, Release. Appreciate this time, This time you've taken to reflect. This time you have taken to meditate. Bring your mind back to the breath. Use the breath. To deepen your practice. Of knowing yourself. Relaxing yourself. And accepting others. For who they are. You will be ok. You are okay You can do this. You can slip You can relax and you can think clearly. You can decide now. Breathe in. For four. Hold for four. . . Breathe out for four. . . How? For four. Because you can. You will be ok. You are okay. You can do this. You can slate. You can relax and you can think clearly. You can. Decide now. Breathe in. For 4. Hold for four. . . Breathe out for four. . . How? Before. Because you can. You will be okay. You are okay You can do this. You can sleep. You can relax and you can think clearly. You can decide now. Breathe in. . . For 4. Hold. Of four Breathe out for four. . . How? Before. Because you can. You will be okay. You are okay. You can do this. You can sleep. You can relax and you can think clearly. You can decide now. Breathe in. . . Before. Hold. A four. Breathe out for four. Oh, Good. That's all.