Welcome.
Today,
We'll focus on a technique known as box breathing,
Which can help calm the mind,
Enhance focus,
And regulate the body's stress response.
Find a comfortable seated position,
Either on a chair or on the floor,
With your back straight and your hands resting on your lap.
Start by gently closing your eyes.
Take a deep breath in through your nose,
Allowing your chest and abdomen to fully expand.
Exhale slowly through your mouth,
Letting go of any tension you might be holding.
Continue to breathe deeply and slowly,
Bringing your awareness to the present moment.
Now we'll begin the box breathing practice.
Box breathing involves four equal parts,
Inhaling,
Holding the breath,
Exhaling,
And holding again.
Each breath will be of equal duration.
To begin,
Breathe in slowly through your nose for a count of four seconds.
Hold your breath for a count of four seconds.
Exhale for four seconds.
Hold your breath again for four seconds.
Inhale for four seconds.
Imagine drawing in calm and focus.
Hold for four seconds.
Feel the stillness and the pause.
Exhale slowly.
Hold and embrace the sense of clarity and calm around you.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Notice if your mind begins to wander,
Hold.
Gently bring your focus back to the breath.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
A couple more rounds.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
One final hold at the bottom.
Hold.
Hold.
Let your breath return to its natural rhythm.
And see how minimally you can breathe.
See how little air you need.
Notice how your body feels now compared to when we began.
And when you're ready,
Gently open your eyes,
Bringing your awareness back to the room.
Take a moment to acknowledge any shift in your state of mind or your body.
Thank you for taking this time to center yourself and carry this sense of calm and focus with you as you move forward throughout your day.
Namaste.
