The 4-Sided Breath

The 4-Sided breath meditation is a powerful mindfulness practice centered around the rhythm of breathing. It involves a structured focus on four distinct phases of the breath cycle: inhalation, pause after inhaling, exhalation, and a pause after exhaling. Practitioners consciously observe each phase, cultivating awareness and presence.

By anchoring attention to these four stages, individuals often find it easier to stay centered, reduce stress, and attain a deeper state of relaxation and mental clarity. This technique encourages a balanced, deliberate approach to breathing, promoting a sense of inner calm and heightened mindfulness.

Transcript

Welcome to the four-sided breath.

This exercise will be inhaling for four seconds,

Holding it for four seconds,

And exhaling for four seconds.

Start by inhaling through the nose.

Find your own rhythm here and continue to breathe.

Notice the inhale and how it's hardly separate from your exhale.

Noticing the infinite measure of your breath,

Much like the waves of the ocean.

Notice this place,

The stillness within you,

This safe place that you've created.

Bask in this moment.

Move your attention back to your breath,

Inhaling through your nose.

For the next three breaths,

Allow yourself to be audible and make noise to release the tension.

Inhaling and exhaling.

And one more.

Letting it go.

Feeling your body.

Noticing once again the space that you've created for yourself.

Take a moment to say thank you to your mind,

Body,

Spirit,

For being totally present with each other right now.

Thank you mind.

Thank you body.

Thank you spirit.

And one final breath together.

Inhaling through the nose and exhaling.

Thank you for showing up for yourself.

Namaste.