Good morning,
Good afternoon,
Good evening and welcome to this short meditation for a little bit of mindfulness.
My name is Melissa and I will be guiding you through the next few minutes.
So wherever you are just take a seat however is most comfortable for you and let's find some length in the spine trying to maintain an upright posture.
So we're going to start with a little bit of a deep breath in and out.
Tuck the chin into the chest a little bit and place the hands gently on your lap.
Now start to notice your breathing.
Not changing anything at this time we're just noticing turning the attention inwards.
If the mind wanders that's totally normal just gently bring your attention back to the breath.
And now we're going to practice some breathing.
We're going to build up to a breathing exercise called box breathing and box breathing is a great tool you can use whenever you need a moment to pause and just breathe.
If at any point you feel uncomfortable please take a pause and let your breathing return to normal.
You can return to this exercise at any time or you can just totally pause the meditation,
No worries.
So we're going to start by inhaling for the count of four.
Let's do that now.
Inhale for four,
Three,
Two,
One,
And then just exhale.
Inhale four,
Three,
Two,
One,
And exhale.
Inhale for four,
Three,
Two,
One,
And exhale.
Inhale for four,
Three,
Two,
One,
And exhale.
Great.
Let your breathing return to normal.
And now we're going to practice the next step of box breathing which will be an inhale for four and a hold for four.
Let's start now.
Inhale for four,
Three,
Two,
One,
Hold for three,
Two,
One,
And exhale.
Inhale for four,
Three,
Two,
One,
Hold for three,
Two,
One,
And exhale.
Inhale for four,
Three,
Two,
One,
Hold for three,
Two,
One,
Exhale.
Last one.
Inhale for four,
Three,
Two,
One,
Hold for three,
Two,
One,
And exhale.
Let the breathing return to normal.
All right,
We're on to the third step which is inhale for four,
Hold for four,
And exhale for four.
Let's begin.
Inhale for four,
Three,
Two,
One,
Hold for three,
Two,
One,
Exhale for three,
Two,
One.
Good.
Inhale for three,
Two,
One,
Hold for three,
Two,
One,
Exhale for three,
Two,
One.
Two more.
Inhale for three,
Two,
One,
Hold for three,
Two,
One,
Exhale for three,
Two,
One.
Last one.
Inhale for three,
Two,
One,
Hold for three,
Two,
One,
Exhale for three,
Two,
One.
All right,
Let your breathing return to normal.
Now we're going to do the last step which is the full box breathing method.
It is inhale for four,
Hold for four,
Exhale for four,
And hold for four.
All right,
Let's begin.
Inhale for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
Hold for four,
Three,
Two,
One.
Right into the next one.
Inhale for three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for four,
Three,
Two,
One,
Hold for three,
Two,
One.
Inhale for three,
Two,
One,
Hold for four,
Three,
Two,
One,
Exhale for three,
Two,
One,
Hold for four,
Three,
Two,
One.
One more.
Inhale for three,
Two,
One,
Hold for three,
Two,
One,
Exhale for three,
Two,
One,
Hold for three,
Two,
And one.
Now let your breathing return to its normal state.
Stay here as long as you need to let your breathing return to normal.
Otherwise,
Bring your attention back to where you are,
Where you're seated,
Your posture,
Any sounds,
Sensations,
Or smells,
And maybe take a moment to send some gratitude towards yourself for taking this time out of your day to breathe and be mindful.
Thank you for practicing with me.
My name is Melissa,
And I hope you have a wonderful rest of your day.
