This is a short practice to quiet the mind and bring stillness.
You can do this either on the ground with your feet crossed or sitting on a chair.
Gently place your hands on your thighs with your palms facing up.
Start to notice your breath,
Simply just observing.
Focus on the in and out of the air.
Gently notice the coolness of the air coming in and the warmth of the air coming out.
Now we'll be doing some box breathing where you exhale for four,
Hold for four,
Inhale for four,
Hold for four,
And then continue to repeat.
So let's start with taking a deep breath in and exhaling for a count of four.
One,
Two,
Three,
Four.
Hold your breath there for four.
One,
Two,
Three,
Four.
Inhale for four.
One,
Two,
Three,
Four.
And hold for four.
One,
Two,
Three,
Four.
Exhale for four.
One,
Two,
Three,
Four.
Hold for four.
One,
Two,
Three,
Four.
Inhale for four.
One,
Two,
Three,
Four.
And hold for four.
One,
Two,
Three,
Four.
Exhale for four.
Hold for four.
Inhale for four.
And hold for four.
Exhale for four.
Hold for four.
Inhale for four.
And hold for four.
Exhale for four.
Hold for four.
Inhale for four.
And hold for four.
Exhale for four.
Hold for four.
Inhale for four.
And hold for four.
Inhale for four.
One,
Two,
Three,
Four.
Hold for four.
One,
Two,
Three,
Four.
Inhale for four.
One,
Two,
Three,
Four.
And hold for four.
One,
Two,
Three,
Four.
Now exhale everything out.
And slowly bring your breath back to normal.
Focusing again simply on the in and out of the air.
Gently noticing the coolness of the air coming in and the warmth of the air coming out.
Now slowly move your hands,
Move your feet,
Wiggle your fingers,
Your toes,
And open your eyes.
