This is our box breathing pattern.
So beginning to find a position that is comfortable for you.
And after you settle in,
Simply just notice the breath.
Noticing the inhale as it travels in through the body,
Down the torso.
And then as you exhale,
The breath travels back up through the torso.
And then out the nose again.
Internally watching your breath.
Maybe you can notice how far it travels down the body.
Maybe even just feeling the areas of the body that lift with the inhale,
And then gently fall with the exhale.
Now beginning to work with our box breath.
Starting by inhaling to the count of four.
Hold for two.
Exhale the count of four.
Hold two again.
And then continue around.
Inhaling four.
Hold two.
Exhale four.
Hold two.
And then keep going.
If the holding of the two does not feel comfortable,
You can feel free to drop that and just stick with the counting of the inhale four and the exhale four.
But whatever pattern you have decided to use in this moment,
Allowing yourself to stay with that breath pattern for just a couple minutes.
And if thoughts start to creep in,
Noticing them.
And then bringing the attention back into the breath again.
Inhaling four.
Hold two.
Exhale four.
Hold two.
And continuing going as long as you might need.
