This meditation is a variation of box breathing.
So we'll visualize the breath moving in a rectangle,
Breathing in for a count of four as the breath travels up the long side of the rectangle and holding for a count of two at the top and exhaling for a count of four as the breath moves down the other side and then holding for a count of two at the bottom.
So to begin,
Go ahead and find a comfortable seated position,
Just whatever that looks like for you as long as you can sit tall and feel supported.
Take a few breaths,
Breathing in and out of your nose and feel your sit bones supported as the crown of the head lifts upwards.
Allow your shoulders to relax down away from your ears and take a moment to notice your body,
Notice your thoughts without judgment,
Just noticing what's coming up for you in this moment.
And then we'll take a cleansing breath together.
So take a big inhale through your nose,
Feeling the expansion in your abdomen and chest.
And exhale,
Release,
Let go,
Audible sigh out the mouth.
And again,
Big inhale.
And exhale,
Release,
Let go.
And then we'll begin our rectangle breathing practice.
So inhale for a count of one,
Two,
Three,
Four,
And hold for one,
Two.
Exhale one,
Two,
Three,
Four,
And hold one,
Two.
Inhale one,
Two,
Three,
Four,
Hold one,
Two.
Exhale one,
Two,
Three,
Four,
And hold one,
Two.
Inhale one,
Two,
Three,
Four,
Hold one,
Two.
Exhale one,
Two,
Three,
Four,
And hold one,
Two.
Inhale.
And exhale.
And hold.
Take a few more rounds of this breath on your own.
If at any time you begin to experience some discomfort,
You can return to a normal breathing pattern,
Allowing the breath to come naturally.
Take one more round of your rectangle breathing.
When you are ready,
Allow your breathing to return to its usual rhythm.
Observe your body and notice your thoughts.
Just notice if anything has shifted for you.
And we'll take one more cleansing breath together.
Inhale,
Feeling the belly expand.
And exhale to release,
Sigh it out.
When you're ready,
You can move on with your day.
Thank you for joining me for this meditation.
