Welcome to today's meditation.
Thank you so much for joining me.
Today's meditation is going to include some box breathing.
This is particularly great for slowing down the breath,
Which will help us slow down our heart rate,
Our thoughts.
It's particularly good for anybody who suffers with anxiety or with racing thoughts.
Let's get started.
We're going to begin by finding a comfortable seated position.
That can be on a chair with your feet nice and flat on the floor,
Or maybe you're cross-legged on your bed or on a cushion.
Wherever you are,
Think about sitting up nice and tall,
Lengthening through your spine,
And relaxing your shoulders down and away from your ears.
If it feels okay to gently begin to close your eyes or soften your gaze.
And with this first moment,
We just allow our bodies to settle into stillness.
Beginning to notice the connection between your body and the support you have beneath you.
And then begin to notice your breath.
Without changing the breath in any way,
Just bring in your full attention to the inhale and the exhale.
Taking just a couple of rounds of breath here.
And then we'll begin with our box breathing.
Whenever you're ready,
We're going to inhale for four.
1,
2,
3,
4.
We're going to hold for 4,
3,
2,
1.
Exhale 1,
2,
3,
4.
Hold for 4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Hold for 4,
3,
2,
1.
Exhale 1,
2,
3,
4.
Hold for 4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Hold for 4,
3,
2,
1.
Exhale 1,
2,
3,
4.
Hold for 4,
3,
2,
1.
Inhale 1,
2,
3,
4.
Hold for 4,
3,
2,
1.
Exhale 1,
2,
3,
4.
Hold for 4,
3,
2,
1.
Inhale.
And hold.
Exhale.
And hold.
Inhale in.
Hold.
Exhale out.
Hold.
Inhale.
Hold.
Exhale.
Hold.
Inhale.
Hold.
Exhale.
Hold.
And allow your breath now to return to normal.
Letting go of the count of 4.
Allowing it to come back to its own natural rhythm.
Beginning to notice the sounds that you can hear around you.
The feeling of the ground or the support beneath you.
And whenever you're ready,
Bringing a little bit of movement through the fingers,
The toes,
The ankles,
The wrists.
Some movement back into your body.
And whenever you feel ready,
You can begin to slowly open your eyes.
Taking a moment just to notice how you feel.
Thank you so much for joining me.
