Welcome to this simple box breath meditation.
Sit comfortably.
This means both literally,
Physically in your body,
With the back upright,
The shoulders relaxed,
The face and jaw relaxed.
Allow your face and jaw to soften.
If it's comfortable for you,
Gently close your eyes.
Allow the body to relax further,
Noticing any discomfort and shifting to make yourself comfortable.
Also let your mind relax and be at ease.
Letting go of any expectations,
Not trying to force anything special to happen.
Just allowing yourself some time.
Cultivate some stillness.
Bring your attention to your breath.
The simple,
Natural structure of the breath,
Not changing anything for now.
Just noticing this natural flow of the breath coming into the body and back out of the body.
Each inhale providing nourishment for the body.
Each exhale letting go,
Whatever that means for you.
As you continue to breathe,
Begin to slowly extend the length of each breath,
Both the inward breath and the outward breath.
So you'll breathe in for a count of 4,
3,
2,
1 and out for 4,
3,
2,
1.
Again breathing in,
4,
3,
2,
1 and out for 4,
3,
2,
1.
Continue to breathe like this at your own pace.
Breathing deep into the belly for 4 and exhaling slowly for a further 4.
Notice yourself finding stillness with each breath.
The mind slowly slowing down.
The body becoming more relaxed with every breath.
Take 5 more breaths like this.
Now keeping the eyes closed you can breathe normally.
Noticing any subtle changes in the body and mind after just a few conscious breaths.
On our next breaths we'll begin to draw a box.
So we'll continue with our inhale for 4 seconds then hold the breath for 4.
Then we exhale for 4 seconds and again hold for 4.
Some people like to visualize drawing a box in their mind.
Each part of the breath representing the side of the box.
So if you're ready we'll begin again inhaling through the nose for 4,
3,
2,
1 and holding for 4,
3,
2,
1.
Inhaling through the nose for 4,
3,
2,
1 and holding for 4,
3,
2,
1.
Again we inhale for 4,
3,
2,
1 and hold for 4,
3,
2,
1 and exhale for 4,
3,
2,
1 and hold for 4,
3,
2,
1.
Continue to breathe like this at your own pace.
Drawing a box with each breath.
Breathing deep into the belly and holding.
Then exhaling and holding.
Finding a little more stillness,
A little more calm,
A little more presence with every breath.
If the mind wanders that's okay,
That's normal.
Don't try to push away the thoughts,
Just come back to your count.
4 seconds in,
4 seconds hold,
4 seconds out and 4 seconds hold.
If there are sounds or distractions,
Allow there to be sounds and distractions and just come back to your count.
Finding that little more stillness with every box breath.
Then when the mind wanders,
Just come back to my breath and back to my count.
We'll take 5 more breaths like this.
Finding that little more stillness,
That little more softness with every breath.
Now you can relax the count and just breathe normally keeping the eyes closed.
Noticing the stillness now in the body,
The presence,
How it feels to be in this moment.
Noticing the stillness of the mind without stress or tension.
Back to become aware of your body again,
Shifting to make yourself comfortable.
Noticing the natural energy now in the body.
Then anchoring in this feeling of stillness,
Of balance,
Of presence.
Allowing yourself to bring these feelings into your upcoming day and interactions.
And whenever you're ready,
Do take your time,
There's no rush.
You can gently open your eyes.
This is our simple box breath meditation.
A chance to calm the body and calm the mind.
If the mind wandered,
That's normal,
That's okay.
You just come back to the count and back to the breath.
Allowing yourselves to find softness and stillness with every breath.
Have a good day.
