Welcome,
My name is Erin.
If you enjoy this meditation,
You can connect with me on Instagram at E MindMove.
And this recording will not have any music.
So if you prefer to meditate with music,
Maybe choose your own.
And this recording will end with a bell.
So you'll know when the time is up.
Let's get started.
If you're like me,
You may wake up in a flurry of anxiety,
Worried about all the things you need to get done that day.
Maybe other things weighing heavy on your mind.
You may feel the sense that you need to jump right into the day and start immediately and just go,
Go,
Go all day.
But you deserve rest.
You are worthy of a sense of ease.
And you are abundant in time,
Effort,
Energy,
Resources,
Everything.
Let's take a few deep breaths together.
Let's take a big inhale through the nose,
Expanding deep into the belly.
Pause at the top.
Open the mouth,
Sigh it out,
Let it go.
Let's take two more like that.
Big belly breath in through the nose.
Pause.
Open the mouth,
Let it go.
One last time.
Big breath in and release.
And if you're sitting,
Just take a moment,
Really ground down through the sit bones.
Grow nice and tall through the spine.
If you're lying down,
Growing nice and heavy into the earth beneath you.
So whether you're listening to this first thing in the morning and you've got a little anxiety or maybe it's midday or even last thing before bed and you've just been carrying around this do,
Do,
Do,
Hustle,
Kind of anxious feeling.
We're just going to do a simple reset with the breath.
So we're going to inhale for a count of four,
Three,
Two,
One,
Pause.
Exhale out the nose,
Four,
Three,
Two,
One,
Pause.
Again,
Inhale for one,
Two,
Three,
Four,
Pause.
Exhale out the nose,
One,
Two,
Three,
Four,
Pause.
Again,
Inhale one,
Two,
Three,
Four,
We'll pause for one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
Pause one,
Two,
Three,
Four.
Okay,
We'll do a few more rounds just like this.
So this breath is called box breathing.
So you can imagine four sides of a box.
We're just going to inhale for four,
Pause for four,
Exhale for four,
And pause for another count of four.
So I'll count you through one more time and then after that round I won't count.
We'll just,
I'll give you the cue to inhale,
Pause,
Exhale,
Pause.
If it feels better to take that exhale and sigh it out the mouth,
You can definitely do that.
Remember this is your body,
Your practice.
So taking whatever feels right or good in your body and running with that.
But really keeping our attention and our focus on the breath.
Here we go.
Inhale one,
Two,
Three,
Four,
Pause,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
And pause,
Two,
Three,
Four,
Good.
Inhale,
Pause,
Exhale,
And pause.
Inhale,
Pause.
Exhale,
Pause.
Inhale,
Pause.
Exhale,
Pause.
Okay let's take a big breath together into the nose.
Open the mouth,
Let that go.
So you can come back to this box breathing at any point in the day.
Maybe starting your morning routine,
First thing,
Counting those breaths in,
Pause at the top,
Breath out,
Pause at the bottom.
As you practice a little longer with the breath work or pranayama is what we call it in yoga,
You may start to lengthen the breath in and out and the pauses.
So maybe you work up to five seconds for each or even more than that.
But if you start to hold too long and it feels like too much or even holding for the four seconds feels like too long right now,
You can shorten that.
But I like this breath work because it really causes or brings your attention to the focus of the breath.
So next time you're feeling anxious come back to this box breathing.
Let's end with one final round of breath together,
Big breath into the nose.
Open mouth,
Sigh it out.
Thank you.
