Close your eyes and turn inwards.
Start to deepen your breathing.
Deep inhales through the nose and deep exhales through the nose.
Relax your body and settle in to today's practice.
Today we'll be doing a practice called square breathing where we'll breathe in for four counts,
Hold the breath in for four counts,
Breathe out for four counts and hold the breath out for four counts and we'll repeat this cycle.
Be sure to keep your body relaxed throughout and whenever your mind wanders it's okay,
Just gently bring your attention back to the breath.
Let's take one last deep breath before we begin.
And breathe in for one,
Two,
Three,
Four.
Hold the breath,
One,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold the breath,
One,
Two,
Three,
Four.
4 Inhale,
1,
2,
3.
.
.
4 Hold the breath,
1,
2,
3.
.
.
4 Exhale,
1,
2,
3.
.
.
4 Hold the breath,
1,
2,
3.
.
.
4 Inhale,
1,
2,
3.
.
.
4 Hold the breath,
1,
2,
3.
.
.
4 Exhale,
1,
2,
3.
.
.
Hold the breath 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Hold the breath 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Hold the breath 1,
2,
3,
4 inhale 1,
2,
3,
4 hold the breath 1,
2,
3,
4 exhale 1,
2,
3,
4 hold the breath 1,
2,
3,
4 inhale hold the breath exhale hold the breath inhale hold the breath exhale hold the breath inhale hold the breath exhale hold the breath inhale hold the breath exhale hold the breath inhale hold the breath exhale hold the breath and breathe normally and let's just take a moment to enjoy the space and the stillness that we've just created you and now slowly start to reconnect with the outside world listening for the sounds around you bringing some movement into your body wiggling your fingers wiggling your toes take another deep breath in and deep breath out and when you're ready you can open your eyes
