Breathing In The Box

This box breathing meditation is designed to help you reduce stress and improve your mental focus. By guiding you through a series of deep, rhythmic breaths, it will help calm your mind and restore balance to your body. As you breathe in, hold, exhale, and pause, you'll find yourself becoming more centered and grounded. By the end of this meditation, you will feel relaxed, refreshed, and ready to take on whatever comes your way.

Music by Christopher Lloyd Clarke

Transcript

Let's get ready to try box breathing.

Find a comfortable position,

Either sitting or lying down.

If you're sitting,

Make sure your feet are flat on the ground and your back is straight but relaxed.

If you're lying down,

Rest your head on a pillow and allow your body to fully relax into the surface beneath you.

Close your eyes or simply soften your gaze.

Let's begin by taking a few natural breaths,

Allowing yourself to settle into a state of calm and presence.

As we start to practice the basic pattern,

I'll guide you through it.

Inhale deeply through your nose for a count of four.

One,

Two,

Three,

Four.

Hold the breath for a count of four.

One,

Two,

Three,

Four.

Exhale slowly through your mouth for a count of four.

One,

Two,

Three,

Four.

Hold the breath again for a count of four.

One,

Two,

Three,

Four.

If it's helpful,

You can draw a box with your fingers as you are inhaling,

Holding,

Exhaling,

Holding.

This visual way of looking at your box sometimes helps to keep us focused on that rhythm.

Let's repeat this pattern a few more times together.

Inhale one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four.

Do this pattern at your own pace,

Focusing on the steady rhythm of your breath.

Together let's take a few more cycles of box breathing together.

Inhale one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four.

With each breath,

Allow yourself to sink deeper into a state of relaxation and focus.

When you're ready,

Gently bring your awareness back to the room.

Take a deep breath and open your eyes.

Thanks for joining me today as we were practicing box breathing.

I look forward to seeing you again for another breathing exercise.