Box Breath Meditation For Calm & Reset

07:45

07:45

Box Breath Meditation For Calm & Reset

by Sarah Maricha White

Rated

4.8

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

289

I find this one useful when something triggers me, or I need to quickly calm down before a tough convo, or even just want to feel more resourced. You can do it anywhere, without anyone noticing, and get clarity and calm. Use this as an intro to box breathing, and from there practice on your own anytime using this format: Inhale for 4 counts Hold for 4 counts Exhale for 4 counts Hold out for 4 counts Repeat as many times as you desire. Love you. About the box breath: "Box breathing is a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience. It involves breathing in and out and holding the breath. It may help clear the mind, relax the body, and improve focus." MNT

Box Breathing Meditation Calm Reset Clarity Relaxation Stress Focus Grounding Breathwork Self Connection Emotional Regulation Body Awareness Gratitude Emotional Release

Meet your Teacher

Sarah Maricha White

Minneapolis, MN, USA

Meet your Teacher

Sarah Maricha White

Minneapolis, MN, USA

Transcript

Hello, Beloved. This is a short meditation to offer you up a space to just calm down, To recenter, To get grounded, To catch your breath, To zoom out, To slow down your nervous system. Find a place where you can get comfortable that can be seated, That could be lying down with pillows under your knees. If you're in a car, Pull over, Pause this. Find a safe space. There's time. Just pay attention to your breath. Maybe something today has triggered you or had you feeling overwhelmed. Maybe you just want a second to come home, Just to recenter. Wherever today finds you, If it's comfortable, Drop your eyes, Drop your lids down. First, Giving thanks that we even have this moment, This break. We have some choice in regathering our energy, Remembering our power. Maybe bringing your hands over your chest, One hand over the other heart center. If you're needing to feel a little more connected to yourself, Maybe palms facing up on your lap, On your legs. If you feel more like you could be in a place where you want to receive some energy. Another option is palms facing down on your legs. If you need to ground into earth and reconnect. I'm going to lead us through a few breaths, Just to really slow down our hearts, Slow down our minds, Reclaim some autonomy, Reclaim some power. We're going to inhale for the count of four, Hold for the count of four, Exhale for the count of four, And then hold for the count of four. This balancing breath is always a quick way to release some of the mind and feel the spaciousness of the body. When you're ready, Just exhale everything out, Everything out of your body. And now inhale for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, And hold here one, Two, Three, Four, Inhale through the nose for one, Two, Three, Four. Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, And hold out for one, Two, Three, Four, Inhale through the nose for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, And hold out for one, Two, Three, Four, Inhale through the nose for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, And hold out for one, Two, Three, Four, Inhale through the nose for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, And hold out for one, Two, Three, Four, Inhale through the nose for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, Hold out for one, Two, Three, Four, Last time, Inhale through the nose for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, And hold out for one, Two, Three, Four, Inhale through the nose for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, And hold out for one, Two, Three, Four, Last time, Inhale through the nose for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Open mouth for one, Two, Three, Four, Hold at the top for one, Two, Three, Four, Exhale, Four, Hold it out for one, Two, Three, Four, And let go. Just return to any type of breath that wants to arrive now. Even releasing attention from the breath and maybe bringing attention to where your hands landed or if they've moved where they naturally land now. I'm just saying thank you for taking a second, Saying thank you to the inner child that is always just trying to protect us and tell us when something is off, When we need something, When we desire something, When something may be missing. So we just say thank you and yes. Now take a deep inhale in through your nose. Exhale, Open mouth. Let it go. If you're ready, Softly blink your eyes back open. Reorientate to where you are. See if you can drop your shoulders down. Maybe roll your neck a little bit side to side. Maybe even bring a slight smile to the side of your lips. Yummy. Have a peaceful journey. Love you.