Square Breathing Short Practice

This is a simple breathing practice called square breathing. A little modified to help people with anxiety. However, if it still makes you feel uneasy to follow your breath in this way please stop the recording and resume your natural breath.

Transcript

Finding that spot that speaks to you tonight maybe laying down maybe sitting maybe standing anyway try to find a way where your spine is kind of long you know some of you like to use blanket over you or weight it could be your pillows could be a sandbag from yoga some of you may like to remove your glasses so it kind of tell your brain hey I'm doing something where I don't really need to use my intellectual self right now let's move the glasses out and as usual if you find that you don't want to close your eyes it's alright you can look at a spot in front of you. Let's start this meditation today by noticing where is your seat where is the glutes if you're laying down maybe it's your glutes your shoulder blade your head that are heavy if you're seated maybe your knees your ankles and your glutes are holding space there for you and if you're standing it's just your feet boy there is a lot of weight on those feet if you're standing and with ease bring your attention toward your breath and right away notice where is it at nose, Chest, Belly and for now we'll do like in yoga maybe count your inhale in four seconds and take a little pose and count your exhale in four seconds and take a little pose and repeat that inhaling for four pose exhale for four pose inhale for four and if it feels appropriate maybe you can make your pose be four seconds and then you exhale again for a second maybe that's the next pose could be four seconds and inhale comes again if for any reason this is creating stress or anxiety go to a number that feels alright maybe 3-3-3-3 or 4-2-4-2 try yourself out for the next minute maybe two more square breaths like this and bring awareness to how that feels for you as you resume your normal breathing your natural breathing. Does the mind want to continue counting? Or is the mind relieved to be able to stop?