Welcome to your five-minute reset.
This guided meditation is designed to help calm your nervous system and bring your body,
Mind and emotions back into a state of balance.
Begin by closing your eyes.
Relax and soften your forehead,
Your cheeks,
Your jaw.
Releasing all expression from your face.
Feel relaxation move down your body,
Touching your shoulders,
Your upper arms,
Lower arms,
Wrists,
Hands and fingers.
Feel your chest,
Upper back,
Belly,
Mid back,
Pelvis,
Low back,
Hips,
Upper legs,
Knees,
Lower legs,
Ankles.
Feet and toes.
Noticing the feeling of heaviness in the body as your muscles release and relax.
Next we are going to move through five cycles of box breathing.
This intentional breath practice is designed to calm and regulate your autonomic nervous system and is effective for reducing stress and anxiety and improving your mood.
Getting ready to begin,
Start by slowly exhaling to empty the lungs of air.
Inhale slowly and deeply now through your nose to the count of four.
When you reach the top of your inhale hold for a count of four.
Exhale through your mouth for the same slow count of four.
Being mindful of the feelings of release.
At the bottom of your exhale hold for a count of four.
Starting again,
Repeat the process four more times.
Inhaling through your nose to a count of four,
Holding for four.
Exhaling through your mouth to a count of four and holding for four.
When the cycles are complete,
Return to your natural breath rhythm.
Now that you have completed the five cycles of box breathing,
You have taken an important step in training the mind and body to shift into a relaxed state of being.
Use this breath and relaxation technique anytime that you need a reset.
When you feel ready,
Slowly open your eyes,
Feeling renewed,
Relaxed and ready for the rest of your day.
