Latest / Meditations for Inner Peace / Box Breathing for Beginners - Breathwork

Transcript

Box Breathing for Beginners - Breathwork · Meditations for Inner Peace

• 0:03
  SPEAKER_00: Welcome to this guided meditation focused on breath work for relaxation and stress reduction.
• 0:11
  SPEAKER_00: Find a comfortable chair or sit on the floor in an upright position and rest your palm upward in your lap or on your knees for a relaxed upper body.
• 0:23
  SPEAKER_00: Begin by taking a deep breath through your nose and exhale through your mouth.
• 0:28
  SPEAKER_00: Repeat this a couple of times, letting go of any tension.
• 0:41
  SPEAKER_00: Center yourself in this present breath, finding peace in the simple act of inhaling and exhaling.
• 0:49
  SPEAKER_00: As you continue, notice the soothing effect it has on your mind and body.
• 1:01
  SPEAKER_00: Box breathing, also known as square breathing, is a technique designed to slow down the breath.
• 1:08
  SPEAKER_00: This practice not only aids in stress reduction, but also enhances concentration and focus.
• 1:15
  SPEAKER_00: To practice box breathing, inhale through the nose for a count of four, filling the lungs.
• 1:22
  SPEAKER_00: Hold the breath in the lungs for a count of four.
• 1:25
  SPEAKER_00: Then exhale slowly through the mouth for a count of four, emptying the lungs completely.
• 1:31
  SPEAKER_00: Wait for a count of four before taking the next breath.
• 1:35
  SPEAKER_00: Let's count and breathe together.
• 1:38
  SPEAKER_00: In through the nose for one, two, three, four.
• 1:43
  SPEAKER_00: Hold for one, two, three, four.
• 1:47
  SPEAKER_00: Out through the mouth for one, two, three, four.
• 1:51
  SPEAKER_00: Hold for one, two, three, four.
• 1:55
  SPEAKER_00: In for one, two, three, four.
• 2:00
  SPEAKER_00: Hold for one, two, three, four.
• 2:04
  SPEAKER_00: Out for one, two, three, four.
• 2:08
  SPEAKER_00: Hold for one, two, three, four.
• 2:12
  SPEAKER_00: In for one, two, three, four.
• 2:16
  SPEAKER_00: Hold for one, two, three, four.
• 2:20
  SPEAKER_00: Out for one, two, three, four.
• 2:24
  SPEAKER_00: Hold for one, two, three, four.
• 2:29
  SPEAKER_00: Repeat this pattern ten more times, counting and paying close attention to your breath.
• 4:38
  SPEAKER_00: Gently shift your focus back to the present moment.
• 4:46
  SPEAKER_00: Wiggle your toes and fingers and become aware of the space around you.
• 4:51
  SPEAKER_00: Take another deep breath and exhale any remaining tension.
• 4:56
  SPEAKER_00: Feel the grounding sensation of the chair or floor beneath you and the gentle rhythm of your breath.
• 5:04
  SPEAKER_00: Allow this practice to linger in your mind, carrying the calmness and centered energy with you as you transition back into your day.
• 5:16
  SPEAKER_00: Remember that the power to find peace is within you, accessible through the simple yet profound act of mindful breathing.
• 5:26
  SPEAKER_00: Whenever you need a moment of serenity, return to this guided meditation.
• 5:36
  SPEAKER_00: Thank you for dedicating time to nurture your well being.