Welcome.
We're going to do a pranayama breathing technique together today to really slow everything down.
So allowing ourselves to come in and take a seat,
Whether this is on the floor or use of a chair.
Begin to get grounded noticing what's beneath you.
So I'm going to guide you.
We'll take an inhale in,
We'll hold the breath,
And then we'll exhale out the breath,
And then we'll hold and retain,
No air,
And then we'll start back up again with by taking a followed inhale.
Just like this,
We're going to create a box or a square.
So in your mind's eye,
Imagine building a square.
For the inhale,
You're going to go up one side and then across when you hold and retain the breath.
The exhale is going to come down the other side,
And then you're going to slowly close the box at the bottom as you retain.
So we'll begin.
I invite you to close your eyes and sit up nice and tall.
Just starting to notice your natural breath,
Paying attention to what it sounds like.
Is it moving fast or slow or somewhere in between?
And now also paying attention to your breath awareness in your body.
So go ahead and take a moment to feel your breath in your body.
Wonderful.
So perhaps you felt other places of the body that don't have much movement.
We're going to send our breath to those places,
Light them back up again,
Re-energize.
So we'll begin our box breathing technique.
You don't have to count.
I will guide you.
So whenever you're ready,
Sit up very tall,
Close your eyes,
Take an inhale in for one,
Two,
Three,
Four,
And hold.
Exhale,
Four,
Three,
Two,
One,
And hold.
Inhale,
One,
Two,
Three,
Four,
And hold.
Exhale,
Four,
Three,
Two,
One,
And hold.
Inhale for one,
Two,
Three,
Four,
And hold.
Exhale,
Four,
Three,
Two,
One,
And hold.
Inhale and hold.
Exhale and hold.
Inhale and hold.
Exhale,
Keeping the length in your spine,
Hold the breath out.
Inhale,
Hold.
Exhale,
Inhale,
And hold.
Exhale,
Hold.
Exhale,
Hold.
Exhale,
Inhale,
And hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Sitting up very tall,
Hold the breath.
Exhale,
The breath.
Hold it out of the body.
Inhale,
Last count.
Hold the breath.
And exhale.
Hold it out.
And take your own inhale in and continuing with your breathing in and out.
So the box breath is one that we can continue to practice together.
Just noticing how you feel.
We'll slowly start to come back in towards our normal breathing,
Letting the autonomic nervous system stay relaxed,
Knowing that conscious breathing will continue with or without our efforts.
Slowly going to start to wiggle the fingers and the toes,
Maybe even making some circles with the neck.
And then after moving your circles in one direction,
Feel free to explore the other direction.
And now beginning to find the eyes.
If you haven't already,
Being cautious,
Preparing to open the eyes again very slowly.
I hope you have a wonderful rest of your day.
Thank you for practicing.
