Hello,
This is Brendan Kennedy and welcome to today's meditation.
Sometimes during the business day,
You get hit with an unexpected shock.
It could be a deal that goes wrong,
A sudden operational problem,
Or any emergency that leaves you feeling flustered and in survival mode.
Now you need to pull it together right away to head into the next meeting with your wits about you.
So today,
Let's do a box breathing technique to help you relax and reset to stillness.
Find a comfortable place to sit where you won't be disturbed for the next 5 minutes.
Close your eyes and adjust your body so you can just leave it alone for the rest of the meditation.
Let's begin with a long,
Slow,
Deep breath in through your nose.
Let that go through your mouth.
Let's do that one more time.
Long,
Slow,
Deep breath in through your nose.
Now let your breathing briefly return to normal while I explain the technique.
For the box breathing,
We will follow a pattern to inhale slowly for 4 seconds,
Then hold at the top for 4 seconds,
And release slowly for 4 seconds,
Then hold at the bottom for 4 seconds.
All breathing is done through your nose.
We'll repeat this cycle over and over to allow your brain to transition into a state of relaxed,
Conscious awareness.
We'll use the 4 second count as the object of our attention.
You can silently repeat 1,
2,
3,
4 over and over while you breathe.
If your thoughts drift away from the breathing pattern,
That's okay.
Gently bring your awareness back by restarting the sequence on your next inhale.
I'll keep track of time,
And when you hear the sound of the chimes,
Relax back into normal breathing and sit quietly,
Making no effort whatsoever.
Now let's begin.
Inhale slowly through your nose for 4 seconds,
And hold for 4 seconds,
And exhale through your nose for 4 seconds,
And hold at the bottom for 4.
And now inhale for 4 seconds,
And hold for 4 seconds,
And exhale for 4 seconds,
And hold for 4 seconds.
And now inhale for 4 seconds,
Hold for 4 seconds,
Exhale for 4 seconds,
And hold for 4 seconds.
And now continue to follow this pattern of breathing for the next few minutes.
I'll keep track of time,
And when you hear the sound of the chimes,
Relax back into normal breathing and sit quietly,
Making no effort whatsoever.
And now continue to follow this pattern of breathing for the next few minutes.
And now continue to follow this pattern of breathing for the next few minutes.
And now continue to follow this pattern of breathing for the next few minutes.
And now continue to follow this pattern of breathing for the next few minutes.
And now continue to follow this pattern of breathing for the next few minutes.
And now rest back into normal breathing,
Making no effort whatsoever.
And now let's take a long,
Slow,
Deep breath in through your nose.
And let that out through your mouth.
Let's do that one more time.
Long,
Slow,
Deep breath in through the nose.
And release.
With that energetic reset now complete,
You're ready to dive back into the day.
Good luck.
