Close your eyes,
Cozy up and get ready to breathe into a calm state of being.
Sometimes we feel anxious or scattered and all we really need to do is stop and breathe for a few minutes.
Take a deep breath in through the nose and out through the mouth.
In with me,
In again and out.
I want you to be able to use this session independently when you are feeling scattered or need to calm down.
So pay attention and remember this session when those times surface in your life.
I want you to picture a square,
Four even sides.
We are going to breathe into the shape of the square.
Don't worry,
I will explain.
When you inhale,
You are picturing a line being drawn in the air straight up for the count of four.
Just breathe normally for now as I explain.
Next you will hold the inhale as you picture the line being drawn across the top of the square for the count of four.
As you exhale for four,
I want you to picture the line being drawn down the right side of the square.
Once your count is complete,
You can hold the breath for a count of four as you picture the final line of the square being drawn across the bottom of the square.
Alright,
Let's put this into play.
Take a full deep breath in and out before we begin.
Okay,
Let's picture the first line being drawn up the left side of the square as we inhale for a count of one,
Two,
Three,
Four.
Now hold for a count of one,
Two,
Three,
Four as we see the line being drawn across the top of the square.
Exhale as we draw the line down,
Two,
Three,
Four and holding as we see the line being drawn across the bottom,
Three,
Four.
I'm going to count only for a few breaths as you picture the square being drawn.
Don't worry if you feel like you can't hold it for the full four count.
You will get it with practice.
Inhale for one,
Two,
Three,
Four and hold for one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four and hold for one,
Two,
Three,
Four.
Another inhale for one,
Two,
Three,
Four and holding for one,
Two,
Three,
Four.
Inhale again for one,
Two,
Three,
Four and holding for one,
Two,
Three,
Four.
Last round.
Exhale two,
Three,
Four and hold two,
Three,
Four.
Exhale two,
Three,
Four and hold two,
Three,
Four.
Now take one big breath in and out.
Another breath in and out.
Notice how your body feels,
Your mind and your overall soul.
Remember to use this breathing technique whenever you need to.
It only takes a few moments and really resets your state.
Namaste,
Peace and awesomeness to you and yours.
