Hi lovely,
Welcome to this track.
This is a breathwork technique called box breathing to calm,
Expand and balance your nervous system.
This is the perfect practice to do if you're feeling anxious,
Nervous and it has been a transformational tool for me during times of restlessness and over stimulation as a highly sensitive person.
So begin by finding yourself a comfortable seated position.
That could be upright or on a meditation stool or chair and just begin to close down your eyes if that feels safe.
Perhaps let your gaze focus on a point ahead.
If you'd like to you can roll your shoulders up towards your ears and bring them back down along the back line of your body.
Just releasing any stored tension in the body.
Perhaps unclenching your jaw or rolling your tongue around your mouth.
Take a deep breath in through your nose,
A long audible exhale through your mouth We're going to complete three nourishing cycles of box breathing together and if you haven't practiced this before this is a beautiful way to connect with the rhythm of the breath and we're deliberately creating holds to send the nervous system into this rest and digest space.
So before we begin just connect with how your breathing is right here,
Right now.
Not changing it,
Not forcing it,
Simply noticing it and just allow yourself to really become involved with your breathing.
To notice the rise and fall of the breathing in its most natural state.
And now begin to inhale for the count of four,
Three,
Two,
One and then hold the breath for the count of four,
Three,
Two,
One.
Exhaling through the nose or slightly through the mouth for four,
Three,
Two,
One and then holding for four,
Three,
Two,
One.
Gently returning briefly for a moment to your natural breathing.
There might be some slight difference,
Just notice it with mindful awareness.
If it feels helpful you can place one hand on your abdomen to help you connect to the sensation of the breath traveling in the body,
That felt experience.
Let us begin round two.
Breathing in for four,
Three,
Two,
One and holding for four,
Three,
Two,
One.
Exhaling for four,
Three,
Two,
One and then holding for four,
Three,
Two,
One.
Returning to that normal state of breathing before we take our final round together.
Preparing for that inhale of four,
Three,
Two,
One and then holding for four,
Three,
Two,
One.
Exhaling for four,
Three,
Two,
One and then holding for four,
Three,
Two,
One and just again returning to that normal breathing.
Returning to the rise and fall of the breath and notice the quiet that follows the calm in your body,
The softening in the shoulders,
Understanding of yourself within.
These simple breaths have such a profound power to guide you back into a state of calm.
If you found it challenging to hold the counts before just know that you are always welcome to experiment with the length of those counts,
Perhaps shortening them or lengthening them depending on the season of practice you are in.
Neither is wrong but just listen to your body always.
Just taking one final deep breath in through the nose and out through the mouth,
Making some micro movements if you haven't done so already,
Perhaps noticing any sounds around you,
Connecting with the external world once more.
Noticing how you are touching the weight of the earth,
Your feet on the floor or cushion and just come back into this presence,
Into this moment.
Thank you so much for practicing with me today.
It has been a pleasure to be your guide.
If you enjoyed this track please do feel free to join my course Nervous System Support for Sensitive Souls.
Thank you so much for practicing.
With all my love,
Rachel.
