Take a few conscious breaths in and out to welcome yourself back to your body.
With a renewed awareness of yourself,
Settle into a comfortable and easy seat.
This can be on the ground,
Perhaps in an office chair.
Wherever you're at is fine.
Use your breath to find and feel into your sits bones.
Inhale into this part of your body.
Exhale and root them down into the earth.
Now imagine a warm and glowing light just above the crown of your head.
Feel yourself drawn up toward this light and feel that extra length you've created in your spine.
Breathe up the length of your spine as you reach for this light and exhale as your seat grounds you down.
Feel your body at the center of this push and pull of this grounding into the earth that stabilizes you as your crown reaches up,
Finding yourself at the center of the earth and the sky.
Let's begin.
Open your meditation practice with three rounds of breath.
Inhale deeply all the way down into your pelvic bowl and exhale slowly as you release every ounce of air from your body.
Breathe in fully and with expansion and exhale your sweet breath out.
Once more,
Breathe in,
Breathe out.
Prepare for ten rounds of box breathing.
You will inhale for a count of four,
Hold for four,
Exhale to a count of four and hold for four.
Begin with a cleansing breath,
Inhale,
Fill up,
Exhale,
Empty out.
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.
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.
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.
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.
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.
Take a big breath in,
Big breath out.
Allow the experience of connecting to your breath to settle across your body now.
What are you feeling in this moment?
Identify the sensation or the sensations that you have created in your body.
Which ones do you want to carry forward into your day?
Plant these feelings into your core and know that you have the power to choose how you feel.
The next time life starts to carry you away,
Return to your body with this practice.
Be well now.
