Welcome.
Let's begin by finding a comfortable position.
You can sit or lie down,
Whatever feels best for you.
Let your hands rest softly and allow your eyes to close if that feels safe and comfortable.
Taking a moment to settle in to this moment,
Allowing yourself to transition from whatever you were doing before right now to this space and time.
There's nowhere else you have to be,
Nothing else you have to do,
But just sit here with yourself and feeling just a moment of gratitude for showing up for yourself today.
Regardless of how much you're able to focus or concentrate,
You're sitting here with yourself,
And that is a great gift.
So begin by feeling the support beneath you,
Whether it's your chair or the floor or a bed,
Maybe a couch,
And feel your breath as it flows in your body just as it normally is.
No need to change anything just yet,
Just notice it.
Now we will begin with a simple and powerful breathing technique called box breathing.
Box breathing really helps calm our nervous system,
Helps bring clarity to the mind,
And can help ground you in this present moment.
I want you to imagine a box with four equal sides,
And each side represents a part of the breath.
One side is inhaling,
The other side is holding at the top of the breath,
Other side is exhaling,
And the last side is holding at the bottom of the breath,
All for the same count.
Now we will use a count of four to start.
Inhaling for four,
Holding for four,
Exhaling for four,
And holding for four.
If at any time the pace feels uncomfortable,
You can shorten the count or return to natural breathing.
So let's begin together.
Relaxing the shoulders,
Being aware of your body,
And taking a deep breath in.
Inhaling for 1,
2,
3,
4,
Holding it 2,
3,
4,
Exhale out the mouth 2,
3,
4,
Holding it 2,
3,
4,
Continue.
Inhale 2,
3,
4,
Hold it 2,
3,
4,
Exhale out the mouth 2,
3,
4,
Hold it 2,
3,
4,
Again inhale 2,
3,
4,
Hold it 2,
3,
4,
Exhale 2,
3,
4,
Hold it 2,
3,
4.
Three more of these.
Inhale,
Hold,
Exhale.
Two more on your own.
And whenever you've finished,
Return to normal breathing.
Notice in this breathing pattern how the breath moves like a rhythm,
Like a gentle wave.
Four equal sides,
Balancing our nervous system,
Anchoring your mind,
Calming the body.
And as we continue this silent rhythm,
You may begin to feel a sense of stillness,
Maybe your shoulders are relaxing a bit more,
Maybe you have a little more space in your mind with each breath.
So if you'd like,
I'll give you some space to continue around three more rounds of box breathing on your own.
And whenever you're ready,
Just return to normal breathing,
Gently releasing any control of the breath.
Just let it return to its natural pace.
Notice how you feel right now.
Maybe a little lighter,
Maybe the same,
Maybe a little more present.
There is no right or wrong.
It's just good that you took some time today to breathe.
Be proud of yourself.
Taking just one final moment to simply be.
And one final deep breath in.
And a good exhale out.
Now when you're ready,
You can slowly blink open your eyes,
Wiggling your fingers and toes,
Coming back to the space around you.
You've just given yourself a gift today of time and attention and love towards yourself.
And you can return to this practice anytime you need it.
Thank you so much for being here today.
