Welcome to meditation practice.
Before we start,
Let's do our preparations.
Find a position that supports your body and allow your mind to relax.
See if there is any more corrections you can do to your position.
Then let your body come to a rest.
Then say to yourself your intention with this meditation.
Very good.
Then we are ready.
Take a deep breath in.
Let go of everything else.
Breathe out and relax into a nice and relaxed state.
Finding your focus in your body and staying with the breath.
And now we will do an exercise called box breathing or square breathing.
And we are going to breathe in for four seconds and then we are going to hold for four seconds.
And then we are going to breathe out for four seconds and hold for four seconds.
And then we restart with breathing in for four seconds.
And as you are doing this exercise,
You can just fully relax into it.
And just be here focusing on the exercise,
Relaxing your body and putting your attention fully on the breath.
So then we begin.
Begin by breathing in for one,
Two,
Three,
Four.
Holding the breath one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four.
Holding the breath one,
Two,
Three,
Four.
And breathing in one,
Two,
Three,
Four.
Holding the breath one,
Two,
Three,
Four.
And breathing out one,
Two,
Three,
Four.
And holding one,
Two,
Three,
Four.
Breathing in one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Breathing in one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Breathing in one,
Two,
Three,
Four.
Holding one,
Two,
Three,
Four.
Breathing out one,
Two,
Three,
Four.
Very good.
Then you can continue or just return to your normal breath again,
Filling yourself up with this beautiful air and oxygen,
Allowing it to spread all over your body together with this pleasurable relaxation.
Just continuing to observing your breath,
Allowing it to flow in your body and staying with yourself in this moment.
Feeling your body and your mind,
Giving yourself a moment to just breathe,
Just being here,
Giving this space to yourself by slowly dropping into a more silent and enjoyable state,
A state where you can fill up with new energy,
New focus,
Recharging your batteries with peaceful and loving awareness.
Gently,
Gently begin to come back again.
As you slowly come back more and more,
Be aware of the sensations in your body.
How does it feel to be here and now?
Before you rejoin your day,
Take a few deep breaths and fill yourself up with gratitude and thankfulness for that you have taken this time to recharge and energize yourself.
When you are energized and refreshed,
This gives positive vibrations to your relationships and to your life.
And now come back and be aware of your surroundings again and get ready to continue your day refreshed,
Focused and relaxed.
