Welcome to the first part of our breath superpower series.
In this series we're going to develop different superpowers,
All involving mindfully using our breath.
Before we begin,
Find yourself in a comfortable position.
You might be sitting down,
You might be laying down.
Let's find a comfortable space where you can focus so well.
Good job.
When you're ready you can close your eyes or gaze down the tip of your nose.
With your imagination,
Picture a square.
This square can be floating.
The square has four perfect corners and four perfect sides.
Now take a moment to just observe what you're feeling right now.
It might be happiness or sadness,
Maybe frustration,
Maybe you're feeling nervous.
Now pick a color to associate or to pair with that emotion.
If you're feeling happy,
Maybe it's yellow.
If you're feeling angry,
It could be red.
If you're feeling sad,
It could be black or gray.
The color is completely your choice.
Now whatever color you have chosen,
With your imagination,
Paint the inside of the box,
Filling it completely and really feeling that color.
Allow yourself to feel the emotion associated with that color.
And now we're going to practice our breathing.
We're going to practice what's called the box breath or square breathing.
So before we begin,
I'll explain what we're going to do.
We're going to inhale,
Breathe in air through our nose for the count of four.
And then we're going to hold our breath for the count of four.
And then we will exhale,
Breathe out for the count of four.
And then we'll hold our breath for the count of four.
So for the first couple of rounds,
I'll count with you.
We'll count together.
And if counting together feels like too much,
Let me take care of it.
So at the bottom of your next exhale,
Breathe out all of the air in your lungs.
You can make some noise.
Inhale through your nose for one,
Two,
Three,
Four.
Hold your breath for three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Hold at the bottom one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Hold at the top three,
Two,
One.
Exhale for three,
Two,
One.
Hold at the bottom.
Inhale one,
Two,
Three,
Four.
Hold at the top.
Exhale four,
Three,
Two,
One.
Let's do one more round together.
Inhale one,
Two,
Three,
Four.
Hold at the top.
Exhale four,
Three,
Two,
One.
Now you'll try a few rounds on your own.
I'll be doing it here right beside you.
I'll just be silent.
You're doing a great job.
Let's take one round together.
Breathe in one,
Two,
Three,
Four.
Hold at the top.
Exhale four,
Three,
Two,
One.
Now bring back to your imagination that box that we first pictured.
But this time let it be empty.
There's no color.
And now let's reflect on how we feel.
Just notice maybe it's the same emotion that you started this practice with.
Or maybe it's a new emotion.
Whatever that emotion is,
Welcome it.
Welcome it like a friend you just invited over.
Now pick a color.
Pick a color that matches that emotion.
And then with your imagination paint the inside of that box with that color.
Good job.
Now we'll close with a few affirmations.
And what an affirmation is,
Is it's a reminder to yourself.
It's like saying good job or giving yourself a high five only with words.
But you can repeat after me either out loud or in your mind.
I am strong.
I am safe.
I am brave.
I am confident.
You just practiced your first breath superpower.
That was amazing.
I hope to practice with you soon in the next part of our series.
You did great today.
