Box Breathing Meditation

Box breathing is a deep breathing technique that is both simple and powerful in helping to destress. This is a great practice for a beginner that can be easily remembered and done on your own. The benefits of box breathing are incredibly helpful in finding calm within. It lowers stress, activates the parasympathetic nervous system and calms the mind.

Transcript

Welcome.

This is a short guided box breathing meditation to help you feel calm,

Centered,

And grounded.

Find a comfortable seated position,

Let your spine grow tall,

Relax your shoulders,

And gently close your eyes if it feels right or soften your gaze.

Take a deep,

Slow inhale through the nose and exhale gently through the mouth.

We'll be using a four count breath pattern.

Four is the number of stability in tarot.

Think of the four legs of a table,

The four walls of a home.

It's a number that gives us a strong foundation,

A place to feel safe and steady.

Let's use this energy of four to anchor ourselves in this moment.

Take a nice deep breath in,

Gently bring the shoulders up,

And sink them down.

We're going to breathe in for two,

Three,

Four,

Hold for two,

Three,

Four,

Exhale,

Hold for two,

Three,

Four,

And hold for two,

Three,

Four.

We're going to repeat that again.

We're going to deep breath in,

Hold,

Exhale,

And hold.

Doing that once again.

Deep breath in,

Holding it,

Exhaling out,

Deep breath in for two,

Three,

Four,

Hold for as long as you can,

Exhale,

Releasing it all,

And hold once again.

As you breathe,

Imagine drawing a square in your mind,

Each side of that square holding you in calmness and strength.

Do that one more time.

Deep breath in,

Hold,

Exhale,

And hold.

Allow your breath to return to its natural rhythm now.

Notice how your body feels,

May feel more steady,

More present.

Take that energy out with you.

You've given your nervous system a little reset,

Building a strong foundation.

When you're ready,

Gently bring awareness back to the room.

Wiggle your fingers and your toes,

And when it feels right,

Open your eyes.

Thank you for practicing with me.