Welcome to this short practice so that we can expand our lung capacity and really drop into this present moment.
This is a great practice to just calm the mind and bring our attention into this moment.
It's very relaxing to our nervous system and this breath,
The more we repeat it,
The more benefits and fruits we will experience in our day-to-day life.
So let's begin by seated in a comfortable position.
If you need to sit on the edge of a chair or a couch,
Go right ahead.
Just make sure that your back is straight without any extra strain or effort.
Take a deep exhale here as you settle.
If you're sitting on the couch or the chair,
Make sure that the soles of your feet are touching the ground.
And let's bring our hands into our waist.
Hands on the waist.
We're going to start to bring the breath to the hands.
So as you inhale,
Feel the waist expanding to the sides and as you exhale,
Feel the waist coming back to the center.
You can even use the pressure of the hands to squeeze a little bit more the waist as you exhale.
Eyes could be open or closed,
Whatever is more comfortable for you.
Just inhaling,
Allowing the waist to expand.
Exhaling,
Allowing the waist to shrink back to the center.
Keep your shoulders relaxed.
Your face,
Relax.
Your neck and your throat are soft and relaxed.
Your thighs and your legs are also relaxed as you just keep feeling this breath on your waist.
Two more breaths here.
Really absorb and observe the sensations.
Even on your thumbs that are touching your back.
Next time you exhale,
Gently release the hands to your thighs or your knees and keep your attention on the waist and your breath.
With your attention still on the breath,
We're going to breathe for a count of four.
Hold for a count of four,
Exhale for a count of four and hold the breath out for a count of four.
So without counting,
Just take a deep inhale.
Take a deep exhale,
Sigh the breath out,
Empty the lungs.
Let's inhale for a count of four.
2.
One.
Hold the breath in.
Keep the body relaxed.
Exhale for a count of four.
Three.
Two.
One.
Hold the breath out.
Three.
Two.
One.
Inhale.
Four.
Three.
Two.
One.
Hold the breath in.
Relax shoulders and jaw.
Weight of the body down.
Exhale for 4.
3.
To One,
Hold the breath out,
Soften the body down,
Observe.
Inhale for four.
3.
One,
Hold the breath.
Exhale.
Hold the breath out.
Inhale and keep going,
You yourself counting the breaths and feeling the movement of the breath on your waist.
If your breath naturally expands,
Allow the count to expand.
Just keep it the same all around.
The same on the inhale,
The same on holding the breath in,
The same for the exhale and the holding of the breath out.
Still bringing your attention to your waist.
We're going to be here for around one more minute.
Next time you exhale,
Release the breath count.
Just breathe in,
Breathe out naturally.
Observe the state of your mind,
Your breath.
The sensations in your body,
Your emotions.
We're going to bring a small smile to our face,
Giving gratitude to this moment,
This breath,
Our bodies.
Earth all around us.
Taking a deep exhale.
Thank you so much for joining this short,
Calming breath practice.
This is called the square breathing.
And like I said,
The fruits of this practice you will see by taking a few moments or a few minutes every day,
Just practicing this square breath,
Which is very calming and very centering.
Thank you again for joining and I'll see you next time.
