We're going to move into our box breath.
We're going to inhale for four,
Hold for four,
Exhale for four,
And then hold for four.
The next breath in,
Breathe in for a count of four,
Three,
Two,
One.
Hold the breath at the top for four,
Three,
Two,
One.
And exhale for three,
Two,
One.
Good.
Hold the bottom for four,
Three,
Two,
One.
Beautiful.
Inhale for two,
One.
Hold at the top for four,
Two,
One.
Exhale for two,
One.
And then hold at the bottom for four,
Two,
One.
Good.
Inhale for four,
Hold at the top for four,
Exhale for four,
Hold at the bottom for four.
Good.
Finding a natural rhythm,
Inhale for four,
Hold at the top,
Exhale for four,
Hold at the bottom.
Good.
And continue on your own,
Just finding this natural rhythm.
Inhale,
Holding at the top.
Begin to find your own rhythm,
Find your own pace for another minute or so.
And if the mind ever wanders,
Just bringing it back to the breath.
Inhale for four.
Hold for four.
Exhale for four.
Then again,
Hold for four.
And let that go for now.
And we're now we're going to focus on just holding the inhale.
Between the inhale,
The exhale,
Holding breath in at the top.
And if you feel comfortable,
You can bring the backs of the palms to the lap.
And then bring your pointer finger and middle finger to touch your thumb.
Your ring finger and pinky can just rest and relax.
And then on your next breath in,
Breathe in just a comfortable amount,
Maybe four or five seconds.
And then hold at the top,
Hold the breath in.
You can focus on your third eye or your throat chakra.
And then you can take a breath out.
So we're just holding a comfortable amount of time,
Whatever that feels in your body.
Breathe in.
Hold the breath at the top,
Focus your awareness on chakras five and six throat and asana.
And when you feel comfortable,
You breathe out.
No counting.
Breathing in,
Holding the breath at the top,
Focusing your awareness on those two chakra points.
And you breathe out,
Still maintaining that sense of comfort within our body.
And continue like this.
Inhale,
Hold for a comfortable amount of time focusing on those top chakras.
And the hold at the top.
Strong awareness to those chakras and keeping the awareness soft.
Not straining the eyes,
Not straining the mind.
Finding ease with the inhale,
Hold,
Exhale.
And same,
Same of the mind at all wonders.
That's what it does.
It's returning back to the breath.
Back to the inhale,
Hold,
Exhale.
And then after your next breath out,
Allow that breath pattern to go.
I'm going to switch the mudra with our palms with our hands.
So bring the palms face down on the lap,
Fingertips wrap around the knees pointing down towards the ground,
The earth beneath earth mudra.
Now we're going to focus on holding between the exhale and the inhale.
When you're ready,
Take a breath in.
The comfortable breath out.
Hold the breath out at the bottom,
Focus on your root and sacral chakras.
So the space just beneath the tailbone and a couple inches below the navel.
And then inhale.
Again,
Finding ease and comfort with the hold.
And exhale.
Hold the breath out at the bottom.
Again,
Drawing your awareness to the base of the spine,
And slightly above that,
The first and second chakras.
Inhaling whenever you're ready.
And exhale.
Holding the breath out at the bottom.
And with this breath hold,
Just maintaining a comfort.
So only holding as long as feels comfortable and inhaling when you need.
Creating a sense of ease and comfort within our breath.
And again,
As you hold the breath out at the bottom,
Draw awareness the first and second chakras,
Keeping the awareness soft,
Easy and comfortable.
Now after your next hold at the bottom,
Take a nice breath in and just return to your normal cadence of breath.
Take a few moments just to return to a normal natural even pace.
And take a moment just to notice whatever you notice.
