Sitting comfortably,
Legs crossed,
Seated on the floor or in a chair,
Bringing the soles of the feet flat on the ground.
Bringing the back straight as possible,
Shoulders back and relaxed,
Neck relaxed,
Head facing forward.
Closing the eyes or maybe finding a soft gaze on the floor or the wall in front of you.
And to begin,
Just taking a few slow,
Gentle,
Natural,
Normal breaths in through the nose and out through the nose and through the nose and out through the nose,
Giving your body and your mind time to settle into the practice,
Bringing all awareness to the breath and to this moment.
And with each exhale,
Feel yourself releasing and relaxing just a little more.
And then together,
Let's exhale out fully and deeply through the nose.
And then together,
Let's inhale,
Filling the lungs.
And then again,
Exhale together,
Fully and completely,
Fully and completely,
All three parts of the lungs emptying.
And then we'll begin.
Inhaling,
Two,
Three,
Four,
Retain the breath,
Full lung,
Three,
Four,
Exhale completely,
Deeply,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Retain,
Full lung,
Three,
Four,
Exhale completely,
Deeply,
Fully,
And then hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Retain,
Full lung,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Retain,
Full lung,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Retain,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Retain,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Retain,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Retain,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Retain,
Full lung,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Retain,
Full lung,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Retain,
Full lung,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Last one,
Three,
Four,
Retain,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
And hold empty lung,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Three,
Four,
Hold empty lung,
Four,
And then just breathing normally,
Naturally,
In your own rhythm,
Taking a few moments now,
Just to observe any subtle changes in the body or the mind following the practice.
We did 12 rounds of our box breathing.
Thank you.
