Welcome to this 10-minute breathwork meditation practice.
For this practice,
Find yourself in a comfortable sitting position.
You can be in a chair,
Or you can be seated with your legs crossed comfortably on the floor or a meditation cushion,
Maybe even a yoga mat,
Maybe your bed,
Wherever you're most comfortable.
And I'd like to invite you to now close your eyes or take on a soft gaze,
Whichever feels the best for you.
And take a moment to connect with where you are before we begin with this practice,
Tuning in to your body,
Starting with a quick body scan,
Starting at the top of your head,
Scanning all the way down to the tips of your toes,
Taking notice of where you feel tension,
Where you feel stress,
Where you feel good,
Where you feel relaxed,
Not changing how the body feels,
But simply becoming aware.
And when you're ready,
Take a nice deep breath in through the nose so that we can exhale all the air back out,
Completely emptying the lungs,
And beginning with the box breath,
Now inhale for five,
Four,
Three,
Two,
One,
Hold,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Hold,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Hold,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Hold,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Hold,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Hold,
2,
3,
4,
5.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Inhale,
Hold.
Exhale,
Hold.
Hold.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4.
Inhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
5,
6,
7,
8.
Inhale.
Exhale.
Moving into your meditation,
Returning to your normal breathing pattern.
Begin to bring your awareness to your hands.
Feeling your hands on your lap or wherever you have them resting.
Begin to imagine your hands feeling really heavy.
And the heavier they feel,
The more grounded you feel,
The more connected to the earth you feel.
Leaving your awareness on your hands,
Connecting with that heavy feeling of being totally supported and connected with the earth.
Anytime you begin to feel your mind wander,
Simply bring your attention back to your hands.
Maybe you begin to imagine that your hands have magnetism with the earth pulling this grounding supportive energy to your hands and your hands back to the earth.
Maybe you notice the temperature.
Maybe your hands feel really warm.
Notice how much space your palms are taking up,
How comfortable they are,
How relaxed,
Keeping all of your awareness on your hands,
Relaxing all the way into your hands.
Feeling this deep relaxation and support,
Feeling this magnetic pool,
Connecting as deep as you can and as deep as you want to with this feeling of support and grounding.
Take one more moment here,
Cherishing how good it feels.
And then when you're ready,
Begin to bring your awareness back to the room,
Wiggling your fingers,
Wiggling your toes,
And then opening your eyes when you feel ready.
