Box Breathing

This meditation will help you develop your awareness of your body, breath and bring focus and calmness to your experience. Brian’s guidance will support you in finding stillness and being present with your experience. This practice will leave you feeling more calm, relaxed and present.

Transcript

I invite you to find a nice comfortable space to close your eyes and to take a few deep exhales with each exhale that you take letting go of everything that came before letting go of everything that needs to come next letting go of the past letting go of the future I invite you to give yourself the permission to be fully here now present in your body and I invite you to go in and to notice how does your inner landscape look like at this moment without judging your experience without labeling your experience and I invite you to bring your awareness to your breath allowing that breath to flow all the way down into your belly so your belly expands and condenses with each breath that you take allowing your breath to slow down a little bit and in a moment we're going to bring a little bit of balance to our breath by making each of the four aspects of the breath even in length so the same length for the inhale for the holding for the exhale and for the holding if it's helpful I invite you to count internally perhaps start counting to three or four in each of the four aspects so making sure that you're breathing with the same length for each of the four aspects of the breath bringing more balance into the breath bringing more balance into your experience and little by little we're going to slow down the breath making each part of the breathing aspects longer so if you're counting once you're comfortable increase the count and as your awareness is anchored in your breath I invite you to notice the feeling sensations in your body as we slow down the breath and create more space some feelings might arise just noticing them and I invite you to keep on lengthening the breath up until the edge of your experience just before it feels like you're making an effort so if there's an aspect of the breath that feels forced stop with that count at this practice we're not trying to go beyond to push the boundary we're just trying to bring calmness we're trying to bring relaxation and balance into our experience little by little with practice we can get to the place that the breath is slowed down so much that it doesn't even seem as if we are breathing so I invite you to keep on breathing evenly but for the purpose of this meditation we're going to bring it towards an end so whenever it is that you're ready without losing touch of the experience I invite you to slowly come back