Meditation Using The 4444 Breath

This is one of a series of 5-minute meditations, all set to the same lyrical music, so they can be used as single meditations or as a collection that you flow through in whatever order feels right for you. Here we explore the practice of the 4444 Breath - 4 breaths, breathing in, holding and exhaling for a count of 4 - all with the utmost compassion.

Transcript

Come into a comfortable position.

Lie down if you wish.

I love lying down.

Or sit supported,

Feet flat on the floor,

Arms relaxed by your side or on your knees,

Or cross-legged,

Creating that sturdy triangle base to support yourself.

Close your eyes and settle deeper into where you're sitting.

We're going to practice the four,

Four,

Four,

Four breath once more.

Four breaths,

Inhaling for a count of four,

Holding for a count of four,

And exhaling for a count of four.

It's a beautiful way to bring our body back into balance.

I will count the first one with you and then leave the space for you to breathe the next three at your own pace.

Breathing in four,

Three,

Two,

One.

Holding four,

Three,

Two,

One.

Exhaling four,

Three,

Two,

One.

Take three more breaths in this way.

In for a count of four,

Hold for a count of four,

Out for a count of four.

Then allow your breath to return to its natural rhythm and pace,

However that feels for you today.

Simply notice how it feels to be resting here now.

Noticing any sounds.

There's no need to follow them or find their source.

Just notice them drifting by.

Noticing any sensations in your body.

There's no need to label them.

Noticing any thoughts.

There's no need to judge them.

Just notice them as they cycle through.