Hello,
Welcome to the four-part breathing meditation.
I'm Sequoia and I will be your meditation guide for the next several moments.
Here's how your four part breath works.
On an inhalation,
Bring in air for four counts.
So you'll inhale,
I will count to four,
Continue to bring air in.
At the top of your breath,
Hold for just a couple of moments and when you exhale,
Blow that air out so fully for a count of four.
One,
Two,
Three,
Four.
This breath work is used for somatic healing,
For emotional healing,
And to bring balance to the chemicals in your brain.
I'm excited for you.
Let's begin.
Relax fully,
Coming to a seated or reclined position.
Find comfort here in this moment.
You can begin to just relax your muscles,
Your mind,
Your shoulders,
Your body.
This meditation is specific for when you have unprocessed emotion.
This four count breath work helps your brain,
Your body,
Your muscles to do the work of releasing stuck,
Unprocessed emotion.
You may find an emotional release while practicing this meditation and that's perfectly okay.
Hold some space of grace for yourself.
As we begin,
Drop out of your mind and anchor into your body.
Feel into the muscles of your back and just allow them to relax.
We are going to begin our four count.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
You're doing great.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
Let's check in.
What are your shoulders doing?
What is your jaw doing?
Breathe air into those muscles right now and blow it all the way out.
Check in with the muscles in your thighs,
The muscles in your lower back,
The muscles in your calves.
Inhale and blow all the way out.
We're going to find stillness and prepare for our four count again.
In three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
Inhale,
One,
Two,
Three,
Four.
Hold.
Exhale,
One,
Two,
Three,
Four.
Well done.
You've given your mind and your body the space to process unprocessed emotion,
The space to let go of the weight that you carry with you.
And it is done.
And in any other moment that you need an emotional release,
Come back to this meditation.
It is always here for you.
Thank you for meditating with me.
I am Sequoia.
And until next time.
