Hi there and welcome.
This is a guided meditation releasing anxiety on the 444 breath,
Also known as box breathing.
The goal of this practice is to let go,
To focus inward and release any energy weighing you down and centering you to this very moment.
If you want to find your way into a seated position cross legged on the floor or seated in a chair with your feet flat on the ground and palms facing upwards on your knees.
You want to close your eyes.
Look inward to the space between your eyebrows and begin to focus on your breath.
Notice any tension you might be holding in your jaw.
Go ahead and release that.
Roll your shoulders up and back slightly tucking your chin towards your chest and begin to make each inhale a little deeper than before.
Perhaps these are the first deeper breaths you've taken today.
Make note of how it feels to feel the prana filling into your lungs and spreading throughout your body.
Maybe you feel it spreading along your back.
Maybe you feel energy moving with that prana of the inhale throughout your hips.
Maybe you feel it in your heart space.
Allow each inhale to fill new parts of your body and allow energy to flow to that space.
Just keep breathing like this,
Focusing inward to that space between your eyebrows.
Allow your mind to go where it wants.
Letting each thought that pops into your mind be a guest,
A visitor in your space.
Allow it to come in and allow it to float out.
Just noticing that it's appearing and keep breathing deeply.
Again,
Just focus on that space between the eyebrows.
If you notice any tension in the throat,
Go ahead and release that as well as the jaw.
Gently tilt your chin towards your chest one last time.
This 4-4-4 breath or box breathing is known to focus your energy to center you,
To ground you,
To get you present.
There's a lot of anxious energy right now collectively and this practice can center you,
Allowing you to give your energy to that which serves you and your highest good and allowing you to cut ties energetically with anything in any moment that might not be serving your highest good.
So in this meditative space,
Your eyes focused inward to your third eye,
The space between your eyebrows,
What we're going to do is take an inhale to the count of 4,
Hold the breath for a count of 4 and apply a moulobond.
So you're going to contract your abdomen in,
Engage the abdominal muscles.
Imagine that you are with this moulobond,
If you're not quite familiar with moulobond,
Then pulling in the sex organs,
The sphincter and the abdomen,
And that will be your moulobond.
And you're holding that with your breath for 4 counts and then you're going to exhale for a count of 4,
Releasing that moulobond and your breath in an open mouth exhale.
Again that's an inhale to the count of 4,
A holding of the breath and an applying of the moulobond and then an exhale to the count of 4.
I'll do that with you a few times and then we'll do that for a few cycles on your own time.
Okay.
I'll do this with you.
So an inhale to the count of 4,
Hold the breath for a count of 4,
Exhale to the count of 4,
Inhale to the count of 4,
Hold the breath for a count of 4,
Exhale to the count of 4,
Hold the breath for a count of 4,
Inhale 2,
3,
4,
Hold 2,
3,
4,
Exhale 2,
3,
4.
And now on your own time,
Go ahead and continue that practice of inhaling to a count of 4,
Holding and applying the moulobond and exhaling for a count of 4.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
Ahhhh.
All the while continuing doing this pattern of the 444 breath.
Noticing where you hold any tension within your body,
Your jaw,
Your tongue,
Your throat,
Your shoulders,
Anywhere you feel tension,
Imagine sending your inhale to that space within your body,
Freeing up any tension or muscular pressure you're holding within your system.
And within each exhale,
Releasing it,
Releasing that tension,
Releasing any stress,
Any fear,
Any worry beyond yourself.
In this moment,
Nothing matters but the here and now.
All your needs are met.
Everything you need is here.
Believe that everything is coming to you and that your future is unfolding in a way that is magnifying your highest good.
Maybe one door is closing for you,
But universal consciousness is opening a new dimension for you,
A space where everything is infinite and possible.
You are being aligned with your highest good.
Begin to let the 4-4 pattern fall away and come back to deep inhales and deep exhales,
Focusing in to that space between your eyebrows,
The third eye space.
You are infinite possibilities.
You have all your needs met.
You are a beautiful,
Empathic being.
You are magnetic to that which you desire.
You are present in the here and now and waiting in this space for everything to align for your highest good.
You are attracting the life of your desire.
You have infinite wisdom within you.
Thank yourself for showing up today in this space,
For focusing on your breath,
For listening to yourself,
Your body,
Your mind,
Your heart.
Place your palms,
One on your chest and your heart and one on your abdomen,
Right below your navel.
Take an inhale,
Filling your lungs to capacity and holding that breath for a count of four and exhaling audibly,
Releasing a sound.
One more time,
Inhale,
Hold the breath and exhale on a sound.
Take both your hands to your heart center,
Your palms touching,
Your thumbs along your chest cavity,
Your fingers facing outward.
We'll close the practice with a poem by Mary Oliver.
The poet compares human nature to the ocean from which we came.
The sea can do craziness.
It can do smooth.
It can lie down like silk,
Breathing or toss havoc shoreward.
It can give gifts or withhold all.
It can rise,
Ebb,
Froth like an incoming frenzy of fountains or it can sweet talk entirely as I can too.
And so no doubt can you and you.
Take one inhale,
Bring your thumbs to your third eye center.
Hold the breath and exhale out the mouth.
Thank you for joining me today.
Sat Naam.
