Welcome to this 15 minute breathing meditation.
Go ahead and find yourself in a comfortable position.
You could be seated or laying down,
Whatever feels best for you.
Begin to bring yourself into the present moment.
Turn inward and let anything and everything that comes up during this meditation be okay in this moment.
We are going to begin with a few rounds of Dr.
Andrew Weil's 4-7-8 breath.
And in doing this,
You are going to inhale through your nose for a count of 4.
You're going to hold that breath for a count of 7.
And then you're going to exhale through your mouth with your lips pursed,
Making a whooshing sound for a count of 8.
So again,
You're inhaling through your nose and you're exhaling through your mouth with a whooshing sound.
So go ahead and empty out any breath you have in your lungs.
And inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Next,
We're going to do some square breathing.
And with this,
You're going to inhale for 4,
Hold for 4,
Exhale for 4,
And hold for 4.
I like to do this all with inhaling and exhaling through my nose.
So let's begin with emptying out your breath.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Now continue with this breath,
But you're going to begin to find your own rhythm.
So you can make it longer or shorter.
Just be sure to keep it even on all sides of the box.
It essentially makes a square with equal inhales,
Holding,
Exhale,
And holding.
So you can change your count,
Or you can make the count longer or shorter.
One thing that I like to do is add a Kundalini Yoga mantra.
So instead of counting 1,
2,
3,
4,
I count,
Sa,
Ta,
Na,
Ma.
Sa,
Ta,
Na,
Ma.
That's one thing you can try.
So now continue with the square breathing,
But at your own rhythm for a while.
At this point,
You can continue with the square breathing if that feels right,
Or you can begin to notice your own breathing,
Its natural rhythm,
And just pay attention to it.
So we're going to end this meditation with another few rounds of the 4-7-8 breath.
Remember that you inhale through your nose,
And you exhale through your mouth,
Making a whooshing sound.
Now,
Empty out your breath,
And let's begin.
Inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Exhale,
2,
3,
4,
5,
6,
7,
8.
Inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Exhale,
2,
3,
4,
5,
6,
7,
8.
Inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Exhale,
2,
3,
4,
5,
6,
7,
8.
Inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Exhale,
2,
3,
4,
5,
6,
7,
8.
Thank you so much for being here,
And please remember that you can check in with your breath at any point in the day to bring you to the present moment and help relieve any stress.
I hope that you have a wonderful day or night,
And I hope to see you next time.
