Welcome.
This square breath meditation gives your mind something to do as you focus your breath.
It's a simple technique to notice your breath,
Slow it down intentionally,
And bring awareness to your body.
Give yourself the gift of this moment.
Let's begin.
Find yourself in a comfortable position,
Either seated or lying down.
Close your eyes and notice your body.
Notice any areas of tension.
Feel your body soften.
Notice your breath.
Allow your breath to soften and deepen.
As you sip your breath in,
Feel your belly,
Chest,
Ribs,
And back expand.
As you slowly release your breath out,
Feel your belly,
Chest,
Ribs,
And back gently contract.
Huge breath in,
Deeper breath out.
Let's begin our square breath.
Simply inhale to the count of three,
Two,
One.
Hold your inhale three,
Two,
One.
Exhale three,
Two,
One.
Hold your exhale three,
Two,
One.
And again,
Inhaling three,
Two,
One.
Hold your inhale three,
Two,
One.
Exhale three,
Two,
One.
Hold your exhale three,
Two,
One.
And once more,
Inhale three,
Two,
One.
Hold three,
Two,
One.
Exhale three,
Two,
One.
Hold the exhale three,
Two,
One.
Continue breathing on your own with this three in,
Three out square breath pattern three times.
We'll make a small change now.
Inhaling three,
Two,
One.
Hold three,
Two,
One.
And exhale four,
Three,
Two,
One.
Holding your exhale four,
Three,
Two,
One.
Again,
Inhale three,
Two,
One.
Hold three,
Two,
One.
Exhale four,
Three,
Two,
One.
Holding your exhale four,
Three,
Two,
One.
Once more,
Inhale three,
Two,
One.
Hold three,
Two,
One.
And exhale four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Continue breathing on your own with this three in,
Four out square breath pattern three times.
Now we'll make one more small change.
Make sure you continue breathing slowly and deeply to your fullest lung capacity.
Inhaling four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Hold your exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Again inhale four three two one hold your inhale four three two one exhale four three two one hold four three two one and now continue breathing on your own with this four in four out square breath pattern three times now just breathe naturally release counting and simply notice enjoy the rising and falling sensation of your breath noticing where you experience it the most draw your intention and attention back into your body gently wiggle your fingers and toes gradually bringing movement back into your whole body welcome back this square breath technique can be a helpful moment of respite if you're having a busy day or experiencing challenging emotions taking a moment to tap into your breath can help ground you back into the reality of your physical experience when your mind or the world are dragging you off put the square breath technique in your back pocket revisit it often I hope that you continue breathing deeply and with present moment calm awareness and I'll see you next time
