Quick Meditation: Relaxed And Centered

Hi,

I'm Brittany High.

I'm so glad you're here!

Sorry for singing.

I do that when I get excited sometimes.

Welcome to this quick meditation to get you feeling relaxed and centered.

We'll be using a simple breath work technique called box breathing.

Let's do this.

Find a comfortable position.

Sit,

Lie down,

Get cozy.

Whatever feels right for you today.

You're the boss.

Close your eyes if you feel comfortable.

Let's start with a few deep breaths.

As you breathe in,

Imagine that you're filling your body with light and joy.

As you breathe out,

Imagine that you're releasing any stress or tension.

Now let's do some box breathing.

With each breath in,

I'll count to four.

We'll retain the breath for four counts.

Then exhale for four and pause for four.

We'll continue this pattern for a few minutes.

Don't worry,

I'll count it all out.

All you gotta do is breathe.

If you find your mind wandering,

Wow!

Congratulations!

You're human.

It happens to me all the time.

Just gently bring your attention back to the breath.

Let's begin.

Inhale.

Two,

Three,

Four.

Retain.

Two,

Three,

Four.

Exhale.

Two,

Three,

Four.

Pause.

Two,

Three,

Four.

Inhale.

Two,

Three,

Four.

Retain.

Two,

Three,

Four.

Exhale.

Two,

Three,

Four.

Pause.

Two,

Three,

Four.

Inhale.

Two,

Three,

Four.

Retain.

Two,

Three,

Four.

Exhale.

Two,

Three,

Four.

Pause.

Two,

Three,

Four.

Inhale.

Two,

Three,

Four.

Retain.

Two,

Three,

Four.

Exhale.

Two,

Three,

Four.

Pause.

Two,

Three,

Four.

Inhale.

Two,

Three,

Four.

Retain.

Two,

Three,

Four.

Exhale.

Two,

Three,

Four.

Pause.

Two,

Three,

Four.

Now take a gigantic inhale,

Filling your lungs.

Release.

Take a few deep breaths.

Open your eyes.

Notice how you feel.

You feel any better?

I really hope so.

You can always come back to this meditation whenever you want to feel relaxed and get centered.

If you're listening,

Please know I am sending you so much joy.

Thank you.