Hello,
Hello,
Welcome.
My name is Enya and I'll be your guide today to help bring you back to the present moment,
To perhaps find some calm in your body and your mind.
This is a great meditation to do anytime during the day as a way of just bringing you back into your body,
Into this present moment.
Sometimes you might need to seek it a few times throughout your day and the amount of box breath,
Square breathing that you do each day isn't really so important as opposed to fully being in the drawing of a square either in front of you,
In your imagination or perhaps using your finger on your leg to draw the four parts of the square.
Okay,
So as you can imagine each side of a square,
The four sides,
Each side represents a particular way of breathing.
So we have an inhale,
We have a hold,
We have an exhale and we have a hold.
Okay and we're going at the count of four.
After I've gone through a few rounds I'll leave a bit of space so you can do a little on your own and maybe you know the length of it changes for you,
Maybe you need it to be a little longer,
A little less.
It's okay,
We're going to make it yours.
Okay,
So settling in,
Have your spine nice and long and start to breathe in one,
Two,
Three,
Four.
Hold the breath two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Hold two,
Three,
Four.
Do a few rounds on your own now,
Following your breath,
Inhaling,
Holding,
Exhaling,
Holding.
Begin to finish up the round that you're on,
Letting your breath come back to its natural rhythm.
Check in,
Notice,
Take a little wiggle through the shoulders through your fingers,
Maybe look to your right and to your left,
Coming back into the body,
Placing both hands over your heart centre,
Pause a moment and then opening your eyes and continue your day from this place.
Much love.
