Hi,
This is Akasha and today I wanted to offer you a meditation for square breathing,
Which is also known as box breathing.
And this is a technique for breathing that has been shown to relax and soothe the nervous system.
It's wonderful for helping the body cope with stress as well as easing panic and worry.
And of course,
Like most breathing techniques,
It brings higher levels of oxygen to the body.
So take a moment here to just find a comfortable seat.
And we'll be using the number four.
So as we're breathing,
We'll inhale to the count of four,
Then we'll pause and hold for the count of four.
We'll exhale for four,
Then we'll pause at the bottom of the exhalation,
Also holding for four.
So the fours represent each side of a square box.
If you're a visualizer having that image of breathing up one side of the box,
Holding across the other side,
And then breathing down and then holding across the other line of the box.
So it's nice to have that visualization if working with numbers doesn't always feel the most comfortable for you.
And a gentle reminder that if the four feels like it's too long of a hold,
You could always start with two or three and work your way up to four.
So again,
Check in with your seat one last time.
If possible,
Palms open on top of knees or thighs.
And a reminder that you can always do meditations in a reclined position if that's more comfortable for your body.
Close the eyes.
Take a deep breath in through the nose.
Soft releasing sigh out of the mouth.
Let's do that one more time together.
Deep breath in through the nose.
Soft releasing sigh out of the mouth.
Start to breathe in and out through the nose only.
And let's begin.
Breathing in,
One,
Two,
Three,
Four.
Holding,
Four,
Three,
Two,
One.
Breathing out,
One,
Two,
Three,
Four.
Holding,
Four,
Three,
Two,
One.
Breathing in,
One,
Two,
Three,
Four.
Holding,
Four,
Three,
Two,
One.
Breathing out,
One,
Two,
Three,
Four.
Holding,
Four,
Three,
Two,
One.
Breathing in,
One,
Two,
Three,
Four.
Holding,
Four,
Three,
Two,
One.
Breathing out,
One,
Two,
Three,
Four.
Holding,
Four,
Three,
Two,
One.
Continue like this,
Three more rounds on your own.
Breathing in,
One,
Two,
Three,
Two,
One.
One more time,
Inhaling,
One,
Two,
Three,
Four.
Breathing in,
One,
Two,
Three,
Two,
One.
Breathing out,
One,
Two,
Three,
Two,
One.
Holding,
One,
Two,
Three,
Two,
One.
Take a deep breath in through the nose.
Soft sigh out.
Just remain here for two more breaths and observe how you feel.
Note that sensation of calmness.
Observe how it may feel easier to breathe deeper.
Perhaps you even have a slight smile upon the face,
A representation of that deep sense of ease that you've created for yourself in this meditation.
As always,
Thank you so much for joining me.
May you be blessed today and every day.
Namaste.
