Close your eyes and turn inwards.
Start to deepen your breathing.
Deep inhales through the nose,
Deep exhales through the nose.
And on every exhale see if you can relax your body a little bit more.
Relax your forehead,
Relax your jaw,
Relax your hips,
Relax your shoulders.
Today's meditation is a breathwork exercise.
We'll be doing equal breathing where we breathe in and out for the same amount of counts.
As you breathe remember to focus on breathing into your abdomen space rather than your chest space.
We'll also be doing some breath retention where you'll hold the breath in at the top.
Whenever we do this remember to keep your body relaxed as you hold your breath.
So take a few more deep breaths and get ready to begin.
And preparing to start our equal breathing with counts of four.
Inhale for one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Exhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Exhale one,
And exhale one,
Two.
Inhale one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
And this time hold the breath at the top,
Keeping the breath in.
Again,
Keeping the body relaxed.
Just holding here for a few more counts.
And exhale,
Releasing all the air from your lungs and preparing for a second round where we'll be breathing for five counts.
Inhale for one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
Exhale one,
Two,
Three,
Four five.
Inhale 1,
2,
3,
4,
5,
Exhale 1,
2,
3,
4,
5,
Inhale 1,
2,
3,
4,
5,
Exhale 1,
2,
3,
4,
5,
Inhaling for 5.
Inhaling for 5,
Exhaling for 5,
Inhaling for 5,
Exhaling for 5,
Inhaling for 5,
Exhaling for 5,
Inhaling for 5,
And hold the breath at the top.
Again keeping your body relaxed hold the breath in just for a few more counts.
Just holding here for a few more moments and exhale all the breath out preparing for our final round of equal breathing where we'll be breathing for 6 counts.
And inhale for 1,
2,
3,
4,
5,
6,
Exhale 1,
2,
3,
4,
5,
6,
Inhale 1,
2,
3,
4,
5,
6,
Exhale 1,
2,
3,
4,
5,
6,
Inhale 1,
2,
3,
4,
5,
6,
Exhale 1,
2,
3,
4,
5,
6,
Inhale 1,
2,
3 4 5 6 exhale 1 2 3 4 5 6 inhale 1 2 3 4 5 6 exhale 1 2 3 4 5 6 inhaling for 6 exhaling for 6 inhaling for 6 exhaling for 6 inhaling for 6 exhaling for 6 inhaling for 6 exhaling for 6 inhaling for 6 and hold the breath at the top keeping your body relaxed holding the breath in for the final time in this meditation just holding for a few moments more and slowly release all the air out of your lungs coming back to breathe normally and just notice how you're feeling notice how you feel in body in mind in spirit how you feel now compared to how you felt when you started this meditation and just take a few moments to sit in this energy that you've created a few moments to be with just yourself and your breath whenever you notice your thoughts pulling you away it's okay it's completely normal just gently bring yourself back to the self back to your sensations back to what you are feeling in mind body and spirit just enjoying these last few moments of stillness and then slowly start to release the meditation reconnecting with the world around you maybe bringing some movement into your body deepening your breath noticing what sounds you can hear around you just reconnecting with this physical world and then when you're ready you can open your eyes
