Welcome.
Let's take a moment to pause and ground ourselves with the breath.
Whether you're sitting or lying down,
Find a position where you feel supported and alert.
Take a deep breath in through your nose and exhale fully through your mouth.
Let's soften the shoulders,
Release the jaw,
And let go of any tension in the body.
Today we're going to practice a simple but powerful breathing technique called square breathing.
It helps our body and our breathing to get back into regulation.
As you're doing this,
You can even imagine drawing a square in your mind with each cycle of breath.
Let's do it together.
Inhale for a count of four.
One,
Two,
Three,
Four.
Hold your breath gently.
One,
Two,
Three,
Four.
Exhale slowly through your mouth.
One,
Two,
Three,
Four.
Pause and rest for one,
Two,
Three,
Four.
And let's go through this a few more times.
Inhale.
One,
Two,
Three,
Four.
Hold the breath.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Pause.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Hold the breath.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Pause and rest.
One,
Two,
Three,
Four.
And notice if the body softens as you lengthen the exhale.
And just keep letting each breath anchor you to this moment,
Helping you to be steady and calm.
If you find yourself drifting off,
You can just gently bring yourself back.
Inhale.
One,
Two,
Three,
Four.
Hold the breath.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
Pause.
One,
Two,
Three,
Four.
Inhale.
One,
Two,
Three,
Four.
Hold the breath.
One,
Two,
Three,
Four.
Exhale.
One,
Two,
Three,
Four.
And rest.
One,
Two,
Three,
Four.
Take a few more cycles of breath.
And whenever you're ready,
Just return to a natural rhythm,
Letting the breath do whatever it needs to do in this moment.
Noticing if there's been any shift in your awareness of your body.
Of the energy in your body.
How you're feeling,
What you're thinking.
It's okay if nothing's changed,
But maybe something has subtly changed.
And gently move your hands or feet,
Becoming aware of the space around you.
And when you're ready,
You can open your eyes.
You
