Hello dear ones and welcome to today's meditation The 4-7-8 Breathing Technique This breathing technique is designed to calm your mind Relax your body and help to bring you into a state of peaceful presence It can be particularly beneficial for those with ADHD As it is very effective at calming the mind Over the next 10 minutes or so,
I will guide you through this practice Which involves inhaling for 4 counts Holding the breath for 7 counts And exhaling for 8 counts Activating the parasympathetic nervous system To bring you into a state of calm So find a comfortable position You can sit or you can lie down,
Whatever feels best for you Close your eyes if you feel comfortable doing so And take a moment to just settle in To arrive here in this moment Feel yourself begin to ground and become present Let's begin by taking a moment to bring awareness to your body Starting at the top of your head And slowly bringing your attention down the full length of your body Noticing how it feels in this moment Feel the weight of your body pressing gently into the surface beneath you Notice any areas of tension And with each breath,
Allow those areas to soften and release Take a moment to consciously relax your shoulders,
Your jaw and your hands Allowing your body now to surrender to gravity Now bring your attention to your breath Notice the natural rhythm of your breath in this moment Without needing to change anything Just simply observe how it moves in and out of your body And when you're ready,
We'll begin So here is how it works You'll inhale through your nose for a count of 4 Then you'll hold your breath for a count of 7 And then exhale through your mouth for a count of 8 I will guide you through the first few rounds So let's begin Inhale 2,
3,
4 Hold 2,
3,
4,
5,
6,
7 Exhale 2,
3,
4,
5,
6,
7,
8 Allow your breath to return to normal for a moment Take a moment to notice how you feel after the first round Now we'll do it again Inhaling through your nose for 4,
3,
2,
1 Hold for 7,
6,
5,
4,
3,
2,
1 Exhale for 8,
7,
6,
5,
4,
3,
2,
1 Inhale 4,
3,
2,
1 Hold for 7,
6,
5,
4,
3,
2,
1 Exhale 8,
7,
6,
5,
4,
3,
2,
1 Inhale 4,
3,
2,
1 Hold for 7,
6,
5,
4,
3,
2,
1 Exhale 8,
7,
6,
5,
4,
3,
2,
1 Continue like this now on your own Inhaling through your nose for 4 Holding for 7 and exhaling for a count of 8 Allowing the rhythm of your breath to guide you into deeper relaxation If your mind begins to wander,
Gently bring your focus back to your breath I'll remain silent now for you to complete a few more rounds on your own Notice how your body is softening with every round Let your thoughts come and go,
Just like clouds floating in the sky While your breath remains your anchor,
Grounding you here in the present moment If you lose track,
Simply start again Inhaling for 4,
Holding for 7 and exhaling for 8 When you are ready,
Let your breath return to its natural rhythm No need to count anymore Simply breathe normally and enjoy the peaceful state that you've just created Notice how your body feels now You can use this breathing technique at any time throughout your day When your mind is hectic and you feel overwhelmed Gently bringing your awareness back into the room around you Take a moment to thank yourself for taking this time today And whenever you are ready,
You can open your eyes Have a beautiful,
Beautiful day dear ones Namaste
