Hello and welcome.
It's Faye here.
Today I will guide you through a box breathing meditation.
This is simply a series of equal breath.
You can imagine your breath tracing the four sides of a box.
We will begin by inhaling for a count of four,
Holding for a count of four,
And exhaling for a count of four,
And then holding for a count of four.
This is a great breathing exercise to an invite an immediate sense of grounding and calmness.
This can be repeated as many times as necessary.
Begin by finding a comfortable seated position.
Let your hands rest gently in your lap.
Soften the body into your seat and find length in the spine by sitting a little taller and reaching the crown of the head forward.
Gently close the eyes or soften the gaze to the tip of your nose.
Take a moment right now to notice how you are breathing.
Is it shallow or deep?
Can you feel where your breath is in your body?
To begin the box breathing,
Slowly and evenly breathe in through the nose by four,
Three,
Two,
One,
Holding that breath for four,
Three,
Two,
One.
Breathe out of the nose for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
One.
Breathe in and fill up the lungs for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
One.
Breathe out the nose for four,
Three,
Two,
One,
And hold for four,
Three,
Two,
One.
Continue to do this at your own pace for at least two more rounds.
Begin to bring your breath back to your normal breathing pattern and notice how you are feeling.
When you are ready,
Flutter your eyes open and bring your awareness back into the room.
If you feel the need to continue the box breathing meditation,
Please do.
If not,
Well done.
Thank you for meditating with me today.
I look forward to meditating again with you soon.
