Welcome to this brief guided meditation.
On how to use the 4x4x4.
Or the box breathing technique.
To help you feel calmer.
To help you access a more resourceful stage.
So whatever situation you're finding yourself in,
Notice where you can place yourself so that you're as comfortable as you're able to be,
Or least uncomfortable.
Whether it's more helpful to keep your eyes open or closed,
Go with whatever feels most helpful to you.
We'll do the breathing together.
The Box Breathing,
Or the 4x4x4,
Is about breathing into the count of 4.
And then holding to the count of four.
Breathing out to the count of four,
And then holding again.
To the count of four.
And we will do this four times.
The reference to the number four is like a four sides of a box.
Hence,
It's also often referred to as box breathing.
All right,
We'll do this together.
Breathing in,
2,
3,
4,
And hold,
2,
3,
4.
Breathing out,
2,
3,
4,
And hold,
2,
3,
4.
And then giving your lungs a bit of bumper space.
Breathing in,
2,
3,
4,
And hold,
2,
3,
4.
2,
3,
4.
Breathing out,
2,
3,
4.
And hold,
2,
3,
4.
And a little bit of space in between.
And for the third time,
Breathing in 2,
3,
4 and hold 2,
3,
4.
Breathing out 2,
3,
4 and hold 2,
3,
4.
And then that space in between,
Giving your lungs time to adjust and settle.
And then the fourth and final time,
Breathing in,
2,
3,
4,
And hold,
2,
3,
4.
Breathing out,
2,
3,
4,
And hold,
2,
3,
4.
And then release the breath.
We've given your chest and your lungs a fair bit of work out here,
So you might want to stretch or move.
Yeah.
This is like taking your lungs for a gentle yoga or tai chi or gym session.
So go gently with your breath for a bit.
Honoring any friction or resistance you noticed.
All of that is what's unique to you and something for you to work with.
So whatever reason you've chosen to connect in with a 4x4x4 breath today.
I hope it's been helpful.
Remember that you can come back to this meditation as often as feels helpful to you.
And that feelings,
Whatever you're feeling in this moment,
Is information.
And that is more helpful to be curious than critical.
