Box Breathing For A Count Of 4 (Short)

Hi.

Thank you for meditating with me.

Today we're going to do a box breathing meditation to the count of four.

Before we get started,

Remember that meditation is not about stopping your thoughts.

Meditation is about building awareness and making space for yourself,

For your heart,

For your spirit.

Let's get started.

Take a moment to look around the room and notice exactly where you are.

Feel very comfortable and very present in this moment.

Take a deep breath in through the nose,

Filling your lungs completely,

And when you get to the top,

Pause and then exhale.

Take another deep breath in through the nose and at the top of the inhale,

Pause again.

Exhale.

As you exhale,

Gently close your eyes.

Land in your room to breathe.

It is from this space that we will do our box breathing meditation.

Inhale for the count of one,

Two,

Three,

Four.

Hold.

One,

Two,

Three,

Four.

Exhale.

One,

Two,

Three,

Four.

Hold.

One,

Two,

Three,

Four.

Inhale.

One,

Two,

Three,

Four.

Hold.

One,

Two,

Three,

Four.

Exhale.

One,

Two,

Three,

Four.

Hold.

One,

Two,

Three,

Four.

Inhale.

Hold.

Exhale.

Inhale.

Feel your whole body breathing,

Every cell.

Hold.

Exhale.

Release all tension from every cell of your body.

Hold.

Find softness before you begin again.

Inhale.

Feel how your body expands to take up so much space.

Hold.

Find softness in this expansion.

Exhale.

Hold.

As we enter the final rounds of this meditation,

Breathe at your own rhythm.

Feel how your body expands,

Relaxes,

Releases,

And relaxes.

Finish the last round of box breathing.

Spend a moment in this space with your eyes closed.

Notice how you feel.

Now,

Take a very deep breath in through the nose.

Feel your lungs so completely.

Pause at the top of the inhale.

As you exhale,

You may choose to stay in this space a few moments longer or gently open your eyes to enter the rest of the day.

Thank you for meditating with me.

Hope to see you again soon.