Hi,
I'm so pleased to see you here today.
My name is Alexandra Nash and I'm a certified unplugged meditation teacher.
Today we're going to gift ourselves this moment.
We're going to give ourselves the time,
The love,
The trust that it is okay to sit here with ourselves and our breath as the only company for the next few minutes.
As I'm taking you through this moment of breath awareness,
I would love for you to choose an intention,
A word,
A phrase,
Something that will lead you through the day ahead.
Something like kindness,
An open heart,
Focus.
You choose.
It's your word,
Your intention.
Breath awareness is perhaps one of the easiest and most basic forms of stillness.
Breathing is something we do all the time without thinking and it's a proven stress reliever.
The average person takes about 28,
000 breaths a day and maybe we focus on only two of those.
Rapid breathing is activated unconsciously by stress and it's controlled by our nervous system.
When we take short breaths,
Our body senses panic and reacts accordingly.
But the positive news are that in contrast,
Deep,
Slow breathing actually calms us down.
So today,
Let's make our breaths long and deep and let our bodies know that all is well.
All right,
Let's begin today by taking two deep breaths in through our nose and out through our mouth.
Really start to slow down your breath,
Feeling your belly rise and fall as you inhale and exhale.
Take a moment to feel your body's entirety.
Maybe let your knees fall to the sides.
Feel how your sit bones touch the ground.
Relax your shoulders away from your ear.
Relax your neck.
Even try to relax your jaw,
Your forehead,
Your lips.
Truly notice how your breath moves in and out of your body.
Don't make any effort to breathe,
But notice your body as it naturally does just that.
Your belly,
Your chest,
Your lungs expanding on the inhale and contracting on the exhale.
Allow it to flow and feel the pause between.
When your mind wanders to thoughts or noises,
Gently be aware.
Let it go and go back to your breath.
Try to not judge yourself or wonder if you're doing something wrong.
You aren't.
Just let it go.
Let it be.
Witness it and come back to your breath.
Today we're going to practice counting our breath and we're going to use a pattern of inhaling and exhaling in something that's called a box breath.
It's actually a technique that was originally shared with the Marines and I'm going to guide you through it.
I'm going to count you to follow in your breath.
We're going to count four seconds on an inhale,
Four seconds hold,
Four seconds exhale and four seconds hold.
Let's begin.
Let's inhale for four,
Three,
Two,
One.
Hold it for four,
Three,
Two,
One and exhale for four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
Inhale for four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
Exhale on four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
Inhale on four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
Exhale for four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
Inhale for four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
Exhale on four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
We're going to do it one more time together and then I'm going to let it let you do it twice by yourself.
All right,
Let's inhale on four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
Exhale for four,
Three,
Two and one.
Hold it for four,
Three,
Two and one.
And now let's try and do two of these box breaths on your own and I will stay in silence.
And as we let go of the pattern of breathing,
Take two more deep breaths on your own counts in through your nose and out through your mouth.
And as you're waking your body and your senses back up,
Start wiggling your fingers and toes.
Maybe stretch a little,
Sit up straight and strong and when you're ready you can open your eyes.
My encouragement for you today is to try and carry this intention and this kind of way of breathing throughout the day.
Thank you so much for meditating with me today.
Have a beautiful and intentional day.
See you next time.
