16 Seconds To Clarity With Sound Healing

Namaste.

This is a meditation using the square breath,

Or also called 16 seconds of clarity,

Where you inhale for four,

Hold for four,

Exhale for four,

And then hold in for four.

It's a great breath to bring you to the present moment.

We're going to combine this breath with a sound bath.

Are you ready?

These are the sounds.

That's the inhale,

The pause,

The exhale,

The pause.

So find your most comfortable seat,

Or you could lay down,

Or you could do this as a walking meditation,

But invite yourself to notice your body breathing you,

And just notice that there's an inhale,

And a pause,

And an exhale,

And a pause,

All the time.

So when you find yourself too much in your mind,

And you want to come back into the breath,

Into the present moment,

Invite yourself to inhale for the count of four,

Pausing for four,

Exhaling for four,

And holding it in for four.

Take a big breath in.

Inhale,

One,

Two,

Three,

Four,

Pause,

Four,

Three,

Two,

One,

Exhale,

One,

Two,

Three,

Four,

Pause,

Four,

Three,

Two,

One,

Inhale,

Pause,

Feel that breath inside,

Exhale,

Feel the belly go in and up,

Hold it in.

Inhale for four,

Holding,

Exhaling,

Holding it in.

Inhale for four,

Hold it out,

Exhale,

Hold it in.

Find the breath where you need it to go in your body.

Inhale for four,

Hold it bright,

Exhale right there,

Focus the chi,

Hold it in,

Again,

Three more times,

Last one.

And now just invite yourself to just watch the breath again,

And notice what has shifted,

What has opened,

What has slowed,

What has warmed,

And what has transformed within you.

It only takes 16 seconds for clarity.

This is a five-minute meditation to help you to come back to the present moment,

To experience your prana,

Your aliveness,

And inviting yourself to set an intention for whatever else it is that you want to carry through your day.

Let yourself rub your hands together,

Shake out any junk,

Any funk,

Any gunk,

Any stuff that might be clogged up,

And then take a big breath in and fill,

And exhale.

And set your intention using that affirmation of,

I am,

And fill in the blank,

Whatever it is you need,

Whatever it is you want to cultivate,

Breathe it into every cell,

I am.

And then as you exhale,

You send it out to the universe and let the universe work out the details.

Thank you for taking the time for you.

Namaste.