Hello,
And welcome to this guided meditation.
I'm Angel,
Your meditation teacher,
And today we're going to learn the square breathing technique.
It's a very easy technique that you can practice every time you feel overwhelmed by stress or strong emotions and need help in slowing your heart rate and dealing with anxiety.
For this meditation,
I recommend sitting on a chair or a meditation cushion or lying down,
But as I said,
You can use this technique anytime,
Anywhere.
So let's get started.
Close your eyes and turn your attention to your physical sensations.
Have the point of contact between your feet and the ground,
Your back against the back of the chair,
And your hands resting on your legs or next to you.
Observe your breath and the movement of your body as you breathe in and out.
Follow the movement of the air coming in through your nose,
Traveling down the throat,
The lungs,
And back up.
Observe the movement of your belly,
Your shoulders,
The sensation in your nose.
We are going to start counting and breathe in four steps.
First,
Breathe in while counting to four.
Hold your breath for four.
Breathe out for four and hold for four.
It's going to be something like this.
In one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Out one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
And again in one two three four hold one two three four out one two three four hold one two three four you can visualize the breath as a square and each side of the square is an in,
A hold,
An out and a hold keep the rhythm of your breath it feels too slow or too fast feel free to adjust the length and don't worry while you hold try to observe the panic that you may feel this urge to breathe in and out and embrace it knowing that you are going to breathe in or out everything's gonna be okay your mind might wander,
Might get distracted,
It's okay just take note that it happened and come back to your breath in,
Hold,
Out,
Hold,
Your heart rate is slowing down,
Your mind gets quieter you're fully present with your breath in the moment now let go of the attention on the breath and come back to the body and the physical sensation of your body sitting or lying down,
Feel your feet on the floor you can wiggle your fingers and toes you are aware of the sound around you of your position and surrounding and when you're ready at your own time you can open your eyes
