Everyone feels anxious from time to time.
Today I'd like to welcome you to this meditation to slow down and have rhythmic breathing to bring our minds to a calm state.
My name is Jenna and I'm going to guide you through this box breathing today.
Feel free to sit comfortably or lie down on your back.
We're gonna do one round to just see how that feels and then take a little break.
As we go on,
We're gonna add more rounds,
Take a breath and make them even longer.
Pay attention to how you feel now and then we'll check in later.
I'd like you to take a breath in and take a breath out.
Any anxious thoughts that you come here with,
Take it in on the in breath and breathe it out on the out breath.
Breathing in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
And come back to your regular breathing.
Notice how you feel after one round.
Take a little breath and a little break.
Starting the next round as you breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Release.
Come back to your natural breathing.
Notice how you feel in your mind.
Have the thoughts slowed down.
What about your heart rate?
You can take a hand to your chest and feel the rate at which you're breathing.
We're gonna do another round extending it.
Take a breath in and a breath out.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Let go,
Breathe in and out at your own natural pace.
At this point,
You may feel very calm and at ease.
Take a scan down your body and notice if there's less muscle tension all the way from your head,
Your shoulders,
Down your arms,
Down your chest and stomach,
Hips,
Legs,
And feet.
Breathe in to your whole body.
Let that breath slowly go out.
If there's any point of tension at a certain part in the body,
Move the attention of your breath to that area.
Breathe it in to stretch out that muscle.
Breathe it out to relax and release.
Check in with your mind and compare it to the beginning of practice.
If you feel like you could use more rounds of this breathing,
Repeat it.
Repeat it until you feel you are at a calm state.
Take another breath in and let it go.
May you have a peaceful rest of your day.
Oh.
