Welcome,
My name is Rianna and today we are going to practice a simple breathing technique called box breathing.
So box breathing is a structured breathing pattern where we inhale,
Hold,
Exhale and hold at the same number of counts.
It can be a helpful practice when you want to create a little bit more space,
Settle your attention or simply reconnect with your breath.
And,
Best thing,
You don't need to have any previous meditation experience for this practice.
So see if you can find a comfortable position,
Sitting or laying down.
And let your hands rest wherever they feel comfortable and allow your body to slowly soften.
And before we're going to get started,
Gentle reminder,
The breath holds should never feel forced.
All right.
If holding your breath feels uncomfortable,
Simply return back to a natural breath.
Or you can also make the counts shorter.
This is your practice and there is nothing you have to achieve today.
So whenever you're ready.
Close your eyes.
And take a moment to notice.
Where you are.
Notice the surface underneath you.
And without changing your breath just yet,
Simply notice that you're breathing.
Feel the air moving in.
And moving out.
There's nowhere else you need to be for these next few minutes.
Distribute.
Your breath.
In this moment.
We're going to begin our box breathing now.
And the pattern is simple.
We're gonna inhale for four,
Hold for 4.
Exhale for four.
And then hold again for four,
Four seconds.
And then we're going to repeat.
I'm going to guide you through each round so you don't need to keep track yourself.
Again,
Like I mentioned before,
If four counts feels too long at any point,
Simply shorten the count or return to your natural breathing.
Let's begin.
Take a gentle breath out first.
And now inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Again inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
3,
4,
Exhale 2,
3,
4,
Hold 2,
3,
4,
Continue,
Inhale or hold.
Exhale.
Hold.
And continue at your own pace.
Stay here and I guide you.
Inhale.
Holes.
Exhale.
Oh.
Inhale.
Hold.
Exhale.
Hole.
One more round.
Inhale,
2,
3,
4.
Hold,
2,
3,
4.
Exhale,
2,
3,
4.
Hold,
2,
3,
4.
Now let go of the counting.
And allow your breath to return to its natural rhythm.
There's nothing more you need to control.
Simply notice your breath moving in.
Moving out.
Let go of the counting.
And notice how your body feels now.
Maybe there's a little bit more softness.
Maybe your mind feels a little quieter.
Or maybe you simply feel more aware of yourself in this moment.
Whatever you're experiencing is completely okay.
Don't need to judge it,
Don't need to change it.
Just notice.
And we're going to take one final slow,
Very comfortable breath in.
And gently breathe out.
And as you come out of this practice,
Take this feeling of awareness with you.
And remember that you can return to this breath.
Any moment.
You don't need to have a perfect meditation space or a lot of time.
As you can see,
It can be very quick and very effective.
Sometimes a few intentional breaths can create enough space for you to take a little pause during your day.
So thank you so much for practicing with me.
And I invite you to take a look at my Insight Timer profile for more practices and in-depth courses.
Have a wonderful rest of your day or evening.
