Welcome friends.
Thank you so much for joining me today in this 10-minute box breathing session
where we will be inviting relaxation and calm into our entire being.
This will help to prepare us for deep and restful sleep.
So come into a comfortable position either lying down or seated with the spine straight and the palms open.
Breathe in.
Breathe out.
Letting the day go.
Letting go of the to-do list
as you simply welcome the present moment.
Relaxing the face muscles.
Unclench your jaw.
Drop the shoulders away from your ears.
Breathe in.
Breathe out.
Let's take a moment now to set our intention for our practice today.
May we release tension,
Stress and restlessness to cultivate inner peace and balance.
Allowing the body and mind to rest.
Breathe in.
Breathe out.
Breathe in.
Beautiful.
Now let's prepare for our box breathing practice where we inhale through the nose for four seconds,
Hold the breath for four seconds,
Exhale through the nose for four seconds,
Then hold for four seconds.
With every inhalation,
The belly expands first,
Then the chest rises.
Then with every exhalation,
The belly falls in towards the spine.
So if you're ready,
Let's begin with nine breaths.
Exhaling completely.
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four,
Inhale two,
Three,
Four,
Hold two,
Three,
Four,
Exhale two,
Three,
Four,
Hold two,
Three,
Four.
Continue to repeat this cycle at your own pace for five more breaths.
Last breath cycle,
Inhale two,
Three,
Four,
Hold,
Exhale,
Hold,
Take a full breath in
and let it go.
Relax your breathing,
Let it flow naturally without any control.
Notice how the systems of the body are beginning to settle.
You are cultivating space within,
A sanctuary for harmony and balance.
Keeping everything loose,
Soften the face,
Let go of trying to relax the body.
Let go of the body,
Let go of the body,
Let go of the body,
Let go of the body.
Soften the face,
Let go of trying to control your breath.
Release the shoulders,
Soften your arms,
Softening your whole body.
Your body and your mind are lighter and brighter.
Peace washes over your entire body like a gentle wave,
Soothing every cell of your being.
I know you can loosen up even more,
Letting go,
Embracing the stillness within.
If thoughts arise,
Gently bring your awareness back to the breath,
Back to the present moment.
Slowing down the breath,
Softening,
Sinking,
Expanding with each breath in
and breath out.
Beautiful.
May you receive deep rest and rejuvenation.
Wishing all beings peace,
Love and wisdom.
Namaste
