Hello,
And welcome to this calming square breathing meditation practice.
My name is Juana,
And I'm honored to guide you into a deeply relaxed state.
Begin by finding yourself a seated upright position that allows for a straight supported spine.
Relax your hands wherever they feel most comfortable to you,
Either on your lap or by your side.
Close your eyes and take these next few moments to check in with yourself.
How are you feeling?
How is your breath doing?
Notice the length of your inhales and exhales,
As well as the short pauses you make in between where you are holding your breath.
I want you to now visualize a square in your mind made up of four sides equal in length.
As you do this exercise,
You can visualize each count of four,
Each inhale,
Each exhale,
And each hold being one side of that square.
So every time you have completed one full breathing cycle,
You have created one square.
I will take you through this step-by-step process slowly before you do it on your own.
Start by breathing in slowly through your nose to my count of four.
Feeling the air fill up your lungs as you do so.
Inhale,
Two,
Three,
Four.
Now hold your breath for a count of four.
Hold,
Two,
Three,
Four.
Then open your mouth slowly and exhale for a count of four.
Exhale,
Two,
Three,
Four.
Pause and hold your breath.
Two,
Three,
Four.
Perfect.
You've completed one cycle.
I'll lead you through twice more,
But quicker on these rounds.
Remember to inhale in through your nose and exhale out through your mouth.
So inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Once again,
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Keep repeating this cycle on your own count.
Feel yourself getting calmer and calmer with every count.
One,
Two,
Three,
Four.
Great job on completing your square breathing practice.
Take this moment to tune in and see how you are feeling now as opposed to how you were feeling when you began this meditation.
Are you more calm?
Maybe a bit more present?
Silently thank yourself for taking this time out to reset your breath and settle your nerves.
Let's now transition out of your practice.
So begin by wiggling your fingers and then your toes.
And when you are ready,
Slowly flutter open your eyes.
Thank you for joining me in this space of calm today.
Return back to this meditation anytime you need to reset and recenter.
As always,
Do let me know how your journey went and follow along for more meditations to come.
It's been a pleasure breathing with you.
