Blessings.
So we're going to do a few minutes of box breathing.
So finding a comfortable seated position.
Allow the shoulders to melt away from the ears.
Gently closing the eyes.
Allowing the arms and hands to rest comfortably.
On top of the thighs or wherever they feel best.
And as you're ready to do so,
Taking a clear breath here on your own.
Inhaling through the nose.
Opening the mouth,
Exhale,
Sigh it out.
And then continuing to inhale and exhale through the nose.
Creating a stable yet relaxed position with the spine and with the body.
And beginning with our box breathing,
We're going to inhale for the count of one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
And holding for one,
Two,
Three,
Four.
Inhaling for one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Inhaling for one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
And holding for one,
Two,
Three,
Four.
Continuing inhale for one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
And holding for one,
Two,
Three,
Four.
Inhaling two,
Three,
Four.
And holding two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
And holding for one,
Two,
Three,
Four.
Five more rounds.
Inhaling two,
Three,
Four.
Holding two,
Three,
Four.
Exhaling two,
Three,
Four.
Holding two,
Three,
Four.
Inhaling two,
Three,
Four.
Holding two,
Three,
Four.
Exhaling two,
Three,
Four.
Holding two,
Three,
Four.
Three more.
Inhaling for one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Inhaling one,
Two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
And holding for one,
Two,
Three,
Four.
Last round.
Inhaling for two,
Three,
Four.
Holding for one,
Two,
Three,
Four.
Exhaling for one,
Two,
Three,
Four.
And holding for one,
Two,
Three,
Four.
Taking a full inhale in through the nose,
Filling up the lungs all the way.
Holding the breath at the top.
Expand the breath.
Relax the shoulders.
Soften the muscles of the face.
Squeeze Mula Bandha if that is part of your practice.
Relaxing the body and releasing the breath.
Allowing the breath to return to its natural state here.
Allowing the breath to flow freely.
Flow naturally.
Feeling the effects of your practice.
Noticing any subtle or apparent shifts that you've created.
Just expressing gratitude towards yourself.
Making the time to sit,
To breathe,
And to connect with this innermost part of your being.
Thank you for joining me in this practice and have a wonderful day.
Namaste
