Hi there and welcome to this guided mindfulness meditation practice.
This short meditation will help you in being present in this moment to help find your inner calm during times of stress and to rest and reset the body and the mind.
Today we will be focusing on boxed breathing.
To do this practice we breathe in through the nose,
Breathing in through the diaphragm first and then filling up the lungs and then we breathe out through the nose.
So we'll breathe in for the count of four,
We'll pause for four,
We'll exhale for four and then we'll pause again for four.
So to start just find a comfortable position wherever you may be.
You are more than welcome to lie down on your back.
Begin to close your eyes allow the body to soften softening all the muscles in the face settling into your practice bringing the awareness to your natural breath and just noticing the breath noticing how you feel in this present moment and now let's take a deep breath in full belly breath and open the mouth inside out again take another deep breath in and let it go and one last time full breath in and let it go now let's begin let's inhale for the count of four three two one hold the breath for four three two one exhale four three two one hold the breath for four three two one inhale for four three two one hold the breath four three two one exhale four three two one hold the breath for four three two one inhale four three two one hold four three two one exhale four three two one hold the breath for four three two one inhale hold the breath exhale hold the breath inhale hold exhale hold the breath continue this for a few more rounds so and if you begin to lose your count as the mind drifts off just bring it right back to the breath back to being present in this moment so now you can slowly release the counting of the breath beginning to return to your natural breath coming back to the body so notice how your breath has changed notice how your body feels and if you feel differently and whenever you are ready you can begin to find some slow movement in the fingers the toes if you are seated maybe the neck taking a moment to be grateful for your practice slowly opening the eyes eyes knowing that you can come back to this breathing practice whenever you need to allowing yourself to let go and to release thank you so very much for sharing your practice with me today until next time namaste
