Box Breathing Meditation

This is a short and easy box breathing meditation. Box breathing supports the nervous system allowing to feel focused and centered. Feel free to follow along any time you want support and guidance. After, you become familiar with the techniques you may choose to practice on your own.

Transcript

Hi,

Thanks for joining me.

This is a box breathing and controlled breathing meditation.

Please find a comfortable seat.

You can also lie down if you prefer.

Notice the room you are in.

Look around and ground yourself in the present moment.

Perhaps you notice the details of the room around you.

Then bring your attention to the sounds in the room.

Let go of that and soften your gaze or close your eyes.

Now bring your attention to your breathing.

Notice the quality of your breath without judgment.

Perhaps you can also hear the sounds of your body.

Your sensations from head to toe.

Take an inventory of how you feel.

Finally,

Bring your attention to your heart space or your chest.

Notice any emotions that may be there.

Maybe there's joy,

Maybe fear,

Anxiety,

Maybe anger.

Whatever is there is okay.

We're just noticing how we feel before we start the box breathing.

And now we'll begin the box breathing.

We'll inhale for four,

Hold for four,

Exhale for four,

And then hold for four.

I'll guide you the first couple of times.

Inhale,

Breathe in,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Breathe out,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Breathe in,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Breathe out for four.

Hold for four.

Nice.

Now just continue for three more rounds.

Breathing in for four,

Hold for four.

Breathe out for four,

Hold for four.

Take your time.

And then slowly bring your box breathing to an end.

And let it go.

And notice how you feel.

Notice what thoughts pop up in your mind.

And see if you can just observe them without attaching or judging.

Just observing.

Just getting to know how your mind and body have responded to the box breathing.

Thank you for practicing with me.

May you have a beautiful,

Blessed day.

And may the benefits of this practice positively impact you and those around you.

Namaste.