Hello I'm Jessie Galvin,
Welcome to this guided meditation of square breath also known as Samavriti.
Now before we start take a few moments just to find a comfortable position either sitting or lying down.
When you're ready close down your eyes.
Just take a moment or two to release any tension or stress that you might be carrying.
You can relax your shoulders,
Relax your belly,
Relax your face and take a couple of really nice deep breaths in through the nose and out through the mouth.
And as you exhale visualize that you're releasing any tension,
Anything that's happened so far in your day and allowing yourself to fully immerse in this present moment of peace.
Now gently guide your awareness to your breath,
Just watching as your breath flows naturally in and out of your body.
Take a moment to settle in to the rhythm of your breath,
Seeing if you can give your breath your full attention just for a moment or two.
You can notice where the breath moves into the body.
Is it deep down into your belly,
Into your chest or maybe it's residing in the throat.
Just tune into your breath and where you experience this in your body in this now moment.
Let's take another deep breath in through the nose and out through your mouth.
Keeping your breath soft,
I need to visualize a square in your mind.
Each side of the square represents a specific phase of your breath.
As we go through the steps try to match the length of each phase,
Creating a balanced and harmonious pattern.
As you inhale imagine tracing the first side of the square.
We inhale two,
Three,
Four,
Gently hold your breath,
Two,
Three,
Four,
Exhale two,
Three,
Four,
Hold your breath,
Two,
Three,
Four,
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four.
Continue to breathe in this square pattern,
Allowing your breath to flow smoothly and effortlessly.
As you breathe see if you can soften the transition between the inhale,
The hold,
The exhale and the hold.
Stay tuned in to the gentle rhythm of this breath as it guides you into the present moment,
Into a sense of calm.
If your mind begins to drift off,
As soon as you notice this happening,
Gently and lovingly bring your attention back to the square breath.
You can use the visualization or the count of the breath as an anchor,
Allowing it to guide you and to keep you centered with your breath.
With each breath you become more and more relaxed.
Any tension or restlessness dissolves,
Leaving you feeling grounded.
I will take a few more moments to continue with the square breath,
Allowing yourself to move deeper into relaxation with every breath,
Knowing that you can return to this practice any time you want to tap into this infinite reservoir of peace within you.
After your next exhalation you're going to release the Samavriti square breath and take a deep breath in through your nose and out through your mouth.
Take a moment just to rest in the stillness and to tap into the tranquility you have accessed within you.
As you rest here I invite you to place your hands somewhere on your body that feels really loving and take a moment to tune into your heart.
When you're ready very slowly open your eyes,
Carrying this sense of calm and centeredness with you as you move throughout your day.
You can return to this practice whenever you need a moment to reconnect with your peace.
May you find balance,
Peace and joy with every breath you take.
Thank you for sharing your practice with me today.
Have a beautiful day.
