Start to set your body up in a comfortable upright seat.
Allow your spine to be long,
Allow your shoulders to relax down away from your ears.
You can begin to close your eyes.
Start to breathe in with full focus on your in-breath,
And as you breathe out,
Allow your full attention to be on your out-breath.
Notice the physical movements that your breathing creates in your body.
Notice the expansion of your lungs and the deflation.
Start to become so absorbed and fixated on your breathing process that everything else falls away.
All that remains is breathing in and breathing out.
All that matters is breathing in and breathing out,
At least for right now.
To regulate the breath and to enhance focus,
We'll be doing what's called box breath.
That means we'll inhale to the count of four,
Hold the breath to the count of four,
Exhale to the count of four,
And hold the breath at the bottom of the exhale to the count of four.
Before we begin,
Let's take a really cleansing,
Deep breath.
Inhale through your nose,
Big exhale out your mouth.
Breathe in to the count of one,
Two,
Three,
Four.
Hold the breath,
One,
Two,
Three,
Four.
Exhale for four,
Three,
Two,
One.
Hold the breath for one,
Two,
Three,
Four.
Again,
Breathe in for one,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Hold for one,
Two,
Three,
Four.
Continue counting on your own in your mind.
After your next round,
You can let go of the counting,
But continue to breathe with your full attention on your breath.
Notice the flow of your breath.
Notice those short,
Natural pauses at the top of your inhale and at the bottom of your exhale.
You can stay here for as long as you would like to.
Namaste.
