Hi,
Welcome back to your meditation space.
This session is a short practice meant to help you deepen your breath work for intermediate and advanced practitioners.
There will be fewer cues and you will have more time and space to practice on your own,
The Squared Breathing technique.
So let's get started.
Just make sure you are sitting down in a comfortable position with your back upright,
Your spine is long,
Your shoulders are relaxed,
Relax also your face muscles and you can rest your hands on your lap or maybe on top of your knees.
Just try to breathe just naturally through the nose four times.
You can close your eyes at any time as well if that suits you and just feel the air flowing in and flowing out of your body.
Nice and easy,
We are just drawing our attention towards the here and now,
Settling down the body and the mind and focusing on this exercise that we will start right now.
We are going to inhale counting from one to four and then we will exhale counting from four to one.
Remember to breathe through your nose and only through your nose if that is accessible for you today.
Inhale one,
Two,
Three,
Four,
Exhale four,
Three,
Two,
One,
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
Continue on your own,
You can visualize the numbers if that helps you.
Three more rounds at your own pace.
Good.
Let's now try to increase it to five or six depending on your practice needs.
So inhale counting from one to six or any other combination that works for you today and exhale counting from six to one.
Inhale one,
Two,
Three,
Four,
Five,
Six and exhale six,
Five,
Four,
Three,
Two,
One.
Keep counting for three more rounds.
Two more rounds.
One to six,
Six to one.
Perfect.
Whenever you're ready,
Go back to your natural breath.
Just allow your breath to flow freely without counting,
Without deepening,
Just as it comes and as it goes.
Feel perhaps any differences in your body or in your mind after this short practice and whenever you're ready you can open your eyes.
I hope this practice was useful and I wish you a very nice day ahead.
Namaste.
