Hi,
Kiri here and welcome to this 10-minute box breathing meditation.
We will start with a count of four and move on to a count of five and finish with some unguided time at the end.
So when you are ready,
Let's come into a comfortable position,
Either seated or laying down,
And let's take a few moments to connect to our breath.
So we're going to start with a count of four.
So we're going to start with a count of four.
So we're going to start with a count of four.
So we're going to start with a count of four.
So we're going to start with a count of four.
So we're going to start with a count of four.
So we're going to start with a count of four.
So we're going to start with a count of four.
How it works is we breathe in for four,
Hold for four,
Breathe out for four,
Then hold for four,
And repeat as needed.
So together I will count for the first three breaths,
Then I'll let you to continue on your own as you breathe and count.
So when you're ready,
Let's take a nice big inhale for a count of one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Out for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
And in for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Out for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
And in for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
Out for one,
Two,
Three,
Four,
Hold for one,
Two,
Three,
Four,
And continuing on your own,
Breathing and counting to four.
Sometimes with a count,
Our body can become rigid as we try to control our breath.
See if you can relax and release the need to control as you breathe and you come back to your box breathing with a count of four.
Releasing your count of four box breathing,
And we are going to move on to a count of five.
I will count for the first three breaths,
Then let you continue on your own.
So when you're ready,
Let's take a nice big inhale for a count of one,
Two,
Three,
Four,
Five,
Hold for one,
Two,
Three,
Four,
Five,
Out for one,
Two,
Three,
Four,
Five,
Hold for one,
Two,
Three,
Four,
Five,
And in for one,
Two,
Three,
Four,
Five,
Hold for one,
Two,
Three,
Four,
Five,
Out for one,
Two,
Three,
Four,
Five,
Hold for one,
Two,
Three,
Four,
Five,
And in for one,
Two,
Three,
Four,
Five,
Hold for one,
Two,
Three,
Four,
Five,
Out for one,
Two,
Three,
Four,
Five,
And hold for one,
Two,
Three,
Four,
Five,
And continuing on your own,
Breathing and counting to five.
If you feel tension or it's too challenging,
You can always move back to that count of four or even a count of three.
If your mind starts to wander or if you feel like you mess up the counting,
That's okay.
Remember to show that kindness to yourself,
Relax down,
And starting back over on your box breathing again.
For the last few moments,
Releasing the counting and come back into normal breathing and let your mind go wherever you wish.
When you're ready,
You can slowly start to come back to the space around you,
Start to wiggle your toes and open your eyes.
Thank you for joining me for this box breathing meditation.
