Welcome,
Friends.
I'm Meg Burton-Tudman,
And I'm so grateful you're here.
You belong here.
The intention for today's meditation is to support you in resetting your mindset and your energy through box breathing.
To begin,
I invite you to position yourself comfortably.
Allow your spine to be long,
Allow your physical body to start to release.
Beginning at the top of your head,
Slowly and gently scan down your body without judgment.
Notice how it feels to be you in this moment,
In this space,
In this energy field.
From here,
Take a deep cleansing breath.
Allow your belly to rise,
Your ribs to spread,
Your heart to lift.
Then release that breath entirely.
Let it all go.
Again,
Breathe in deeply,
Allowing yourself to fill up with that prana,
That life force,
That energy.
As you exhale,
Allow yourself to release the old air,
Perhaps some tension,
Letting your body feel heavier into the support underneath you.
One more time together.
Deep cleansing breath in.
When you're ready,
Follow that with a deep cleansing breath out.
Continue to breathe at your own pace.
I'll describe the box breath and then guide you through a few rounds.
For this breath,
We'll inhale for a count of four,
Hold the breath in for another count of four,
Exhale that breath for a count of four,
And then hold the breath out for a final count of four.
Then we'll begin again.
Breathe in for four,
Hold for four,
Breathe out for four,
Hold for four.
Together let's take a deep cleansing breath in,
Allowing ourselves to fill up deeply and completely.
Follow that with a sigh out.
And let's begin.
Again,
Inhale for two,
Three,
Four,
Hold for two,
Three,
Four,
Exhale for two,
Three,
Four,
Hold for two,
Three,
Four,
Last time,
Inhale for two,
Three,
Four,
Hold for two,
Three,
Four,
Exhale for two,
Three,
Four,
And hold for two,
Three,
Four.
I invite you to return to a comfortable inhale and exhale,
Giving yourself a moment to integrate that new energy throughout your mind,
Body,
And soul.
Taking this opportunity to scan your body again,
Beginning at the top of your head and traveling down slowly to the tips of your toes,
Tuning back in.
And let's begin another round of box breathing.
You may find it helpful to picture a box or a square where your inhale is one side,
Your hold is a second side,
Your exhale is a third side opposite the box from your inhale,
And then your second hold is the final line or side of the box or square opposite that first hold.
Let's begin with a deep breath in and follow that with a sigh out,
Letting go,
Allowing ourselves to release.
And inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
And hold two,
Three,
Four.
Again 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,
Hold two,
Three,
Four.
One more time.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four.
And return to your normal breath in and out.
Feel the rise and fall of your belly,
Feel the shift again in your mind,
Your soul,
Even your energy field.
With each exhale,
Allow yourself to release a little bit more,
Layer by layer,
Allowing yourself to let go and reset.
Continuing that deep cleansing breath.
Let's all breathe in together deeply.
Feel that with a cleansing sigh out.
And let's do another round.
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,
Hold two,
Three,
Four,
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.
Return to your normal breath in and out,
Giving yourself time and space and even permission to reset,
To allow your mind,
Your body,
Your energy to integrate with the shift that you have created.
And I invite you to take a few rounds of box breath on your own,
Inhaling for a count of four,
Holding for a count of four,
Exhaling for a count of four,
Holding for a count of four,
And then repeating.
Begin when you're ready.
Inhale.
I invite you to finish your current round of box breathing.
Come back to your regular breath.
And in this state where you have shifted and reset your mindset and your energy,
I invite you to set an intention.
Allow it to be something positive,
A place to direct your energy,
Your focus.
And repeat your intention to yourself.
Give yourself a moment to feel as if your intention is already your reality.
Bask in that positivity and that high vibration in that state that you're seeking.
And take one more deep breath in,
Pulling in the energy of that intention,
Allowing that to fill you from the inside out.
And then releasing anything in the way of honoring that intention as you exhale.
From my heart to yours,
I offer you love and light.
Namaste.
