Box Breathing For Cultivating Presence

This guided meditation includes intentional breathing and box breathing to allow you to release stress, worry and anxiety so that you can become fully present.

Oftentimes, we worry about the future or dwell on the past - but the only moment we truly is have is right here and now. By cultivating presence, you allow yourself the opportunity to see life for what it is and release what you think it should be.

Transcript

Welcome to this meditation for cultivating presence and regaining your personal power. Taking a few moments to create a container of absolute safety and comfort within and around your body. You can practice this lying down with a long extended spine with an open chest or seated imagining a string is extending through the crown of your head bringing your spine into perfect alignment while also rooting down into your seat into the ground beneath you. Taking any adjustments you may need to be in absolute comfort before bringing your awareness to your breath and just noticing here in your natural breath what your body is communicating to you through its depth through where you feel and hold this breath if you are holding your breath and just saying hello to your breath here creating a relationship with it noticing and acknowledging if your mind ever wanders to the future or to the past and thinking this wandering and then bringing yourself back to the present moment back to your breath as you invited a little bit deeper in through your nose filling your belly slowly filling up into your chest before releasing it out through your nose continuing this breath as you invite it deeper into your belly expanding into your rib cage your upper chest and upper back and then slowly letting it out once more extending your exhale for as long as you can as you continually return your awareness back to your breath you are becoming more and more present with each moment that you are focused on your breath you are purely aware of your current experience all we have is this moment right here and now this breath right now and as you continue to be aware of each breath of each moment you are filling the tank of the most beautiful resource of presence of awareness of what is here for you what messages from your body in forms of sensations and emotions and thoughts from your mind and beliefs when you can be purely present you can start to bring more awareness to the patterns that have run your life and you can begin to choose a new path one that is in deeper alignment with yourself with your integrity with your purpose and now I'll invite you into a box breath this breath pattern is beautiful for releasing any anxiety or stress which are emotions that keep us from being purely present and with this breath pattern we'll inhale for a count of four hold for a count of four release for a count of four and hold for a count of four and this breath will be entirely through the nose before we start I'll invite you into checking in once more with your body with your posture with your mind giving yourself permission to let go and to be at peace and when you're ready taking the inhale for four three two one hold two three four release two three four hold two three four inhale hold release hold inhale hold release hold release hold inhale hold release hold continuing to breathe in this pattern allowing yourself to breathe with this rhythm inviting your breath deeper with each inhale holding this beautiful energy and then releasing slowly and intentionally before holding in that space of emptiness the space of emptiness is a potent space for creation for ideas for being curious of what you want to create how you want to feel and as you breathe in that energy you get to hold it at the top and feel into what it feels like to be the person that you wish to show up as to embody your highest potential and on your next exhale releasing this pattern coming back to your natural breath and just noticing how your body wants to be breathed when you are calm when you are focused on this now moment what does it feel like to be in your body what does it feel like to be right here and now watching as your body breathes itself and now with your eyes closed starting to come back to the space that you're in feeling the temperature of the air on your skin feeling the clothes as they hug you your body as it's been held by the surface beneath you and taking a deep breath into the nose and we'll hold for a moment at the top before releasing with a sigh in hold and release beautiful and taking as many of these sigh breaths as you need before opening your eyes taking in the space around you thanking yourself for this practice for taking this time for you thank you for joining me namaste