Episode 10 Box Breathing

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Meditation Script

This guided breathing exercise is best practiced seated,

maintaining an upright position with shoulders relaxed. Once positioned feeling

supported by the ground or blanket or cushion beneath you, first just notice

your breath. Bring awareness to the quickness or slowness of your breathing. Does

the breath feel deep or shallow? Do you feel the belly fill up with the breath

or a lift of the chest? As you breathe in, notice any resistance or restriction

or is it easy to breathe fully in? As you breathe out, notice any resistance or

restriction 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 you

breathe in. As you breathe fully out feel the ribs draw back to center, the

belly pulling slightly. Notice any tension in the body as you breathe in. As

you breathe out relax whatever you can, maintaining a relaxed and upright

position, feeling both rested and aware.

Here, I’ll guide 3 cycles of breath—a 4-count inhale, 4-count

hold, 4-count exhale, and 4-count hold at the bottom of the breath. Aware of

your own respiratory abilities, do what you can. Honor where your body is at. 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. Notice

physical sensations—tension or ease. Bring attention to your mental space—thoughts

passing through the sky of the mind. Bring attention to your emotional space—emotions

moving 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. Gently

wiggle the fingers, wiggle the toes. Inhaling, lift your shoulders up. Exhaling,

roll your shoulder back and down. Finding one more big breath in, filling up

the belly, feeling the breath expand to the sides of the body, inhale. Then drawing

everything to center, exhale completely. Breathing, gently open your eyes, moving

forward with ease and energy into your day.