Thank you for joining me for this meditation.
I'm Lindsay and I'm deeply grateful you chose me as your guide to help you breathe the stress away.
This meditation practice may help you release the thoughts and emotions of the day and allow you to be more fully present in the moment.
During this meditation,
You may have thoughts,
Feelings,
Images,
Or sensations that come up.
Simply allow them to come and go like clouds in the sky.
Release any judgment or the need to change anything.
Please be in a quiet place,
Free from distractions or obligations.
Now,
Let's get into a comfortable position,
Either sitting up tall with feet flat on the floor or lying comfortably in bed.
Make any final adjustments to make yourself just a bit more comfortable.
For this meditation,
We're going to use what's called a box breath.
We'll take a deep inhale in through the nose for the count of five,
Holding it at the top for a count of five,
Slowly exhaling out through the mouth for a count of five,
And finally holding it at the bottom for a count of five.
And we'll do this five times.
Now let's release all air out of the lungs.
Take a big inhale in through your nose,
Three,
Four,
Five,
Hold at the top,
Three,
Four,
Five,
Slowly exhale out through the mouth,
Four,
Five,
And hold at the bottom,
Four,
Five.
Now,
We'll repeat that four more times.
Big inhale in through your nose,
Hold at the top,
Slowly exhale out through the mouth,
Hold at the bottom,
Three more,
Inhale in through the nose,
Hold at the top,
Exhale out through the mouth,
And hold at the bottom,
Two more.
Big inhale in through the nose,
Hold,
Exhale through the mouth,
And hold at the bottom,
Last one.
Big inhale in through your nose,
Hold at the top,
Slowly exhale out through your mouth,
Holding at the bottom.
Beautiful.
Now,
Just allow your breath to return back to its natural rhythm.
Good.
You may choose to repeat this box breath up to 10 minutes to help you regulate your autonomic nervous system,
To reduce stress,
Anxiety,
And improve mood at any point in time in the day.
Now,
We're going to bring our awareness fully back into your room,
Back into your space,
Wiggling your toes and your fingers to become fully present in your body.
And when you're ready,
Simply open your eyes.
Take you started now.
You
