Welcome to this box breathing meditation.
Today we'll use a simple yet effective breathing technique to help you calm your mind and sharpen your focus.
By bringing awareness to your breath and creating a balanced rhythm,
You will be able to center yourself and tune in to the present moment.
Now find a comfortable seated position,
Lengthening your spine and finding a sense of groundedness in your seat,
Perhaps the feet on the ground,
Allowing your hands to rest gently in the lap,
And if they aren't already,
Start to close your eyes,
Bringing your attention inward.
Taking a deep breath in through your nose,
Gently exhaling through your mouth,
Let your shoulders relax and your body settle into this space,
Noticing the natural rhythm of your breath without trying to change it.
Gently observe the sensation of the air entering and leaving the body,
Witnessing the textures,
The cadence,
The quality of the breath.
As we move into the box breathing technique,
Remember the goal is to keep your breath smooth and steady.
We'll breathe in for a count of four,
Hold for a count of four,
Exhale for a count of four,
And hold again for a count of four.
Let's begin.
Exhaling all of the air out of the lungs,
Inhale through the nose,
One,
Two,
Three,
Four,
Hold your breath,
One,
Two,
Three,
Four.
Exhale out the mouth,
One,
Two,
Three,
Four,
Hold your breath,
One,
Two,
Three,
Four.
Repeating,
Inhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
Exhale,
One,
Two,
Three,
Four,
Hold,
One,
Two,
Three,
Four.
One more time,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four.
Continue this pattern on your own,
Allowing your breath to move effortlessly through each phase,
Noticing how the pauses between each breath create stillness,
Offering a moment of quiet clarity.
As you continue breathing in this rhythm,
Bring your awareness to the present moment,
Letting go of any distractions or thoughts pulling you away,
Simply focusing on the breath and the count,
Feeling how this gentle,
Structured breathing helps you sharpen your focus,
Anchoring you to this moment of stillness and calm.
If your mind starts to wander,
That's okay.
Just gently bring your attention back to the breath and steady the count.
Continuing this pattern just a few more times,
And slowly releasing the counting,
Returning to your natural breath,
Noticing how your body feels,
Noticing how your mind feels,
Noticing how your heart feels,
Just observing,
Witnessing,
Noticing if the focus has sharpened,
If there's more mental clarity,
Perhaps a greater sense of presence and groundedness.
And when you're ready,
You can gently start to wiggle your fingers and toes,
Bringing your awareness back to your body and to your surroundings.
Taking one final breath in through the nose,
And exhaling out through the mouth.
When you're ready,
Gently opening the eyes.
