Welcome my friend.
As you arrive here.
Know that nothing is required of you.
There is nowhere else to be.
To begin.
Give yourself a moment to move.
And gently shake the energy out of the body.
Loosen what feels tight.
Releasing any restlessness.
Letting go of any stagnant or held energy.
When you feel ready,
Come into a comfortable sitting position.
Let your bones ground down.
And your spine naturally lengthens.
Take a slow,
Deep breath in through your nose.
And a soft sigh out of your mouth.
Again,
Inhale through your nose,
Filling your lungs completely.
And exhale through your mouth.
Letting the body settle.
And you may already notice a subtle shift.
Your nervous system softening.
The mind beginning to slow.
The body feeling a little more supported.
And a little more at ease.
And find a natural rhythm to your breath,
Breathing in and out.
Through the nose.
A calming through your mind.
A steadiness through your body.
And in today's practice,
We'll focus on box breathing.
Box breathing is a steady rhythmic breath with equal parts inhaling and exhaling.
Holding.
Exhaling and holding.
This style of breathing signifies safety to the nervous system.
It helps calm the mind.
Regulate the body.
And bring you fully into the present moment.
To a box breathing.
Steady rhythmic breath.
Equal parts inhale,
Hold,
Exhale,
And hold.
So ensure that your spine is long.
Your sits bones connecting to the ground.
Your body is alert,
But at ease.
Take a deep breath in through your nose.
Exhale out of your mouth.
And begin to inhale slowly for four.
3.
.
.
Too.
Hold for 4.
.
.
3.
.
.
Exhale 4 3 2 1 Hold for 3.
Too.
Again,
Inhale for four.
Hold for 4.
Exhale 4.
Holds for.
Inhale.
Hold the breath.
Exhale smoothly.
Hold the breath.
One more on your own.
You When complete,
Find a comfortable rhythm to your breath.
Breathing slowly and evenly.
And just notice how the body feels.
Notice where the mind goes.
Continue breathing slowly and evenly.
Inhales and exhales the same length breath is smooth and quiet.
In and out of the nose.
Notice the direction your thoughts take.
And let this awareness be with no desire to change anything.
There's no labeling,
There's no judging.
There's simply a noticing.
Your thoughts will always arrive.
That's what our mind does.
Our breath can help us to change our relationship with our thoughts.
But our breath isn't here to have us stop thinking.
So begin to listen more closely to your breath.
And let it anchor you.
Lengthen the spine.
Settle the sits bones.
One deep breath in.
One deep breath out.
Three more rounds of box breathing.
Inhale 4,
3,
2,
1 Hold 4,
3,
2,
1 Exhale 4,
3,
2,
1 Hold for 3,
2,
1.
Inhale for 3,
2,
1.
Hold for.
Exhale 4.
Hold for it.
One more on your own.
Natural breath when you're ready The breath anchors you into the moment.
You witness your thoughts with patience and acceptance.
And understanding that just as easily as your thoughts appear,
They can also pass.
If a thought pulls your attention,
Gently acknowledge it by saying to yourself,
Noted.
This thought is noted.
And then return to your breath.
You can do one more round of box breathing.
Take a few slow deep breaths,
Whatever is right for you.
And rest in the simplicity of this moment.
Notice how your body feels.
The quality of your breath.
The space you've created.
Give yourself permission to be here.
To breathe fully.
And to become an unbiased observer of your inner world.
And once more,
Take a very conscious breath,
The biggest breath of your day so far.
And as you feel ready,
Wiggle your fingers and toes.
Take a big stretch,
Reaching to the sky.
Opening your eyes.
And returning to your day with steadiness.
With clarity.
And with intention.
