Episode 10 Box Breathing

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation ScriptThis guided breathing exercise is best practiced seated,maintaining an upright position with shoulders relaxed. Once positioned feelingsupported by the ground or blanket or cushion beneath you, first just noticeyour breath. Bring awareness to the quickness or slowness of your breathing. Doesthe breath feel deep or shallow? Do you feel the belly fill up with the breathor a lift of the chest? As you breathe in, notice any resistance or restrictionor is it easy to breathe fully in? As you breathe out, notice any resistance orrestriction or is it easy to breathe fully out?Here, if you haven’t already, begin to deepen the breath.Fill up the belly with the breath, feeling front and back ribs expand as youbreathe in. As you breathe fully out feel the ribs draw back to center, thebelly pulling slightly. Notice any tension in the body as you breathe in. Asyou breathe out relax whatever you can, maintaining a relaxed and uprightposition, feeling both rested and aware. Here, I’ll guide 3 cycles of breath—a 4-count inhale, 4-counthold, 4-count exhale, and 4-count hold at the bottom of the breath. Aware ofyour own respiratory abilities, do what you can. Honor where your body is at. Exhalecompletely. Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Inhale, 2, 3, 4.Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Inhale, 2, 3, 4. Hold, 2, 3, 4.Exhale, 2, 3, 4. Hold, 2, 3, 4. Return to your natural rhythm of breath. Noticephysical sensations—tension or ease. Bring attention to your mental space—thoughtspassing through the sky of the mind. Bring attention to your emotional space—emotionsmoving through your whole body like waves on water. Once more, let’s breathe through 3 cycles of our box breath.Exhale completely. Inhale, 2, 3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Inhale, 2,3, 4. Hold, 2, 3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Inhale, 2, 3, 4. Hold, 2,3, 4. Exhale, 2, 3, 4. Hold, 2, 3, 4. Return to your natural rhythm of breath. Gentlywiggle the fingers, wiggle the toes. Inhaling, lift your shoulders up. Exhaling,roll your shoulder back and down. Finding one more big breath in, filling upthe belly, feeling the breath expand to the sides of the body, inhale. Then drawingeverything to center, exhale completely. Breathing, gently open your eyes, movingforward with ease and energy into your day.