Welcome friends.
I'm Meg Burton-Tudman and I'm so grateful you're here.
I invite you to reset with me today.
So position yourself in a comfortable seated position with your feet flat on the ground and your spine long.
Begin with a deep breath in through your nose and follow that with a deep sigh out your mouth.
Again,
Deep breath in through your nose,
Feel your belly rise and follow that with a deep sigh out,
Feel your belly descend.
At your own pace,
Take a few more rounds of those deep cleansing breaths in through your nose and out through your mouth.
With each breath out,
Allow your shoulders to relax,
Allow your jaw to unclench,
Allow your hands to open slightly,
And allow your brow to unfurrow.
Today I'll guide you through square or box breathing.
We'll breathe in for a count of four,
Hold that breath for a count of four,
Breathe out for another count of four,
And then hold that breath out for another count of four until we begin again.
Inhale for four,
Hold for four,
Exhale for four,
Hold for four.
I'll guide you through the counting so you don't need to worry about that.
You may find it helpful to imagine the outline of a square or a box.
Begin on one side and as you breathe in,
Travel up that side of the square.
Travel across the square as you hold your breath.
Travel down the opposite side of the square as you exhale.
And then return to the starting point across the bottom of the square as you hold.
Take one more deep cleansing breath.
And let's begin.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
And hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
One more time.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Return to your normal breath,
In and out,
Allowing yourself to feel that sense of calm.
Giving yourself another moment to reset.
And before we conclude,
I invite you to place one hand over your heart.
Take a deep breath in.
And as you exhale,
I invite you to set an intention for the rest of your day.
Allow it to be something positive,
A place to direct your energy and your focus.
Something perhaps that embraces or embodies this reset that you've created for yourself.
On your next inhale,
Repeat that intention to yourself and take a moment to feel it throughout your entire body.
Give yourself a chance to imagine that your intention is already your reality.
Take one more deep cleansing breath.
From my heart to yours,
Sending you so much love and light.
Thank you.
