Welcome.
My name is Hannah Crearer.
I will be guiding you through a breath technique known as box breathing.
It's a short breath practice you can do at any time,
Anywhere to reset,
Recenter and clear negativity from your energetic system.
It is important to be selective with the inputs flowing into your body.
And by simply bringing awareness to your breath,
You nourish that innate intelligence that exists in every cell.
Because heat,
Light and fresh air are wonderful immune boosters.
You can create a similar environment in your body through the power of your mind and your breath.
And innate power to heal exists within.
Get comfortable.
Perhaps sit in a supportive chair or lie on your back.
When you've found your position,
Relax your body,
Releasing any areas of tension.
Allow your arms and legs to be limp.
Feel them becoming loose and relaxed.
Now relax your neck and back,
Feeling the entire spine relaxing.
Softening occurring through the muscles all the way from the top of your head to the base of your spine.
And breathe deeply into your diaphragm,
Drawing air fully into your lungs.
Release that air out through the mouth with a beautiful sigh,
Let go.
Breathe in again,
Slowly through the nostrils.
Hold this for a moment and then breathe out completely through the mouth.
And continue to breathe in this fashion through the nostrils and out the mouth.
And we'll prepare to move into a practice known as box breathing.
We have a four count inhale,
A four count pause where you'll retain the breath.
And then a four count exhale,
Followed by a four count pause where you keep the breath out of the body.
I will cue four rounds of this breath.
Before we begin,
Take one more deep breath in and then push all the air out of your lungs as you exhale.
And then inhale slowly through the nose,
Four,
Three,
Two,
One.
Pause,
Retain the breath,
Four,
Three,
Two,
One.
Exhale out the mouth,
Four,
Three,
Two,
One.
Pause,
Breathe out,
Four,
Three,
Two,
One.
Inhale,
Four,
Three,
Two,
One.
Pause,
Four,
Three,
Two,
One.
Exhale,
Four,
Three,
Two,
One.
Pause,
Four,
Three,
Two,
One.
Inhale,
Four,
Three,
Two,
One.
Pause for three two one exhale for three two one pause for three two one inhale for three two one pause for three two one exhale for three two one pause pause for three two one you may choose to continue counting your breath or simply observe the effects of that breath practice in your body feel a wave of relaxation flow through the body as the bones settle the entire body rests steadily on the surface where you sit or lie as your body is fully relaxed feel the brain relaxed as it floats in cerebral spinal fluid visualize that fluid surrounding your brain being immersed in healing white light see an orb of white light around the crown of your head a protection from all negativity see this white light expand around the entire body spacious protective healing white light this white light bathes every cell of your body and radiates out beyond you remain connected to your breath bathing in a beautiful white light namaste you you
