Hello and welcome to this 10-minute morning breathwork session.
Today we'll be practicing with box breathing or in the yogic traditions it's called Samavriti or a four-part breath.
The four-part breath consists of an inhale through the nose,
Holding at the top,
Exhaling through the mouth or the nose,
And holding at the bottom,
All in equal counts.
Today we'll be practicing rounds for four seconds,
Breathing in for four seconds in through the nose,
Holding at the top for four seconds,
Exhaling either out the nose or the mouth,
Your preference,
And holding at the bottom for four seconds.
This practice is best done either seated or lying down,
And I highly recommend practicing with diaphragmatic breathing,
Breathing into your belly,
Feeling the expansion up into your chest,
Holding with a nice expanded diaphragm,
And then as you let it out,
Letting it out and feeling as your body contracts,
Comes into a more relaxed state,
This is the best way to practice this,
And for some people it can be very comfortable to lie on the floor and really allow their spine to relax,
And while we're practicing today,
You may notice that your body's calling for some movement,
And I highly recommend and encourage you to move your body in any way that your body's calling for,
That can be some spinal flexion,
It can be some shaking of the arms,
Shaking of the legs,
Loud extended sighs are also okay,
And so go ahead and find yourself a comfortable seated or lying position,
Somewhere in a safe environment where you won't be disturbed.
We'll be breathing consistently for seven minutes,
And so give yourself the time and space to drop in,
Be present,
Any thoughts that arise,
Just allow them to be and focus all of your attention on your breath,
And we'll begin with the breathing in three,
Two,
And two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
And two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Hold,
Two,
Three,
Hold,
Two,
Three,
Four,
Four,
Hold,
Two,
Three,
Four,
Three,
Four,
Hold,
Two,
And two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
Three,
Four,
Last one,
And two,
Three,
Four,
Now take a big breath all the way in,
All the way up to the top,
Holding for just a few seconds here,
Feeling this state of clarity,
Of connection,
Go ahead and let it out with a sigh,
Allowing your breath to return to its natural rhythm,
Coming into this meditative state,
And sitting here for as long as you would like before you start your day,
Tuning in to the vibration experience of gratitude,
Giving thanks for everything you have in this lifetime,
Everything you're engaged with,
All of your relationships,
All of the beauty that you have in your life,
Finding that feeling of gratitude emanating from your heart,
Keeping your eyes closed here for just a few minutes before you move into the day.
Thank you so much for practicing with me,
I'll see you next time,
And don't forget that you are loved,
And you are love.
See you next time.
