The Box Breathing Exercise For Calming Body and Mind

This is a simple meditation to calm anxiety and busy thoughts and reduce the adrenaline levels in your body. You can use it whenever you need it but it may be particularly useful before bed so you sleep better, or first thing in the morning to start your day chilled and focussed.
Because it gives your mind a job to do, your attention is taken away from your thoughts. And when you stop paying attention to your thoughts they quieten and you feel calmer. Try it! And if you like it use it often!

Transcript

This is a simple meditation for calming your mind and your body. I suggest you practice it often. Firstly, Sit and plant your feet firmly on the floor. Allow your spine to rise vertically from that nice firm base, So your shoulders can simply hang. Close your eyes and bring your attention to your breathing. Notice the movement of your belly as you breathe. Now begin counting. Count in for four beats. Hold for four beats. Out for four beats. Hold for four beats. In two, Three, Four. Hold two, Three, Four. Out two, Three, Four. Hold two, Three, Four. Continue. And as you count, You might imagine a box. You're counting around the box. So in up the side two, Three, Four. Hold two, Three, Four. Down the side two, Three, Four. Along the bottom three, Four. In two, Three, Four. Across the top three, Four. Down the side three, Four. Hold two, Three, Four. Continue. And as you get into that rhythm, Just notice the movement of your belly. So focusing your attention on your belly as you continue to count around the box. And you may at some point notice your attention wandering. Just bring it gently back as soon as you notice. Back to your belly. Back to the movement. Back to the counting. And do this as many times as necessary. It's normal and natural. Your mind has to be trained to focus. Bring your attention away from the thoughts to this simple activity of counting. In two, Three, Four. Hold two, Three, Four. Out two, Three, Four. Hold two, Three, Four. In two, Three, Four. Hold two, Three, Four. Out. Bring your attention back to your breathing if your mind has wandered. Continue the counting. Patiently. Gently. How are you doing? Bring your attention back to the job. In two, Three, Four. Hold two, Three, Four. Out two, Three, Four. Hold. And we're just going to continue for one more minute. So return your attention to your breathing and the counting whenever it wanders for one last minute. And now taking a nice big breath in and release it. Another big breath in and release. And you can open your eyes and resume your day.