Tonya Phillips

Taylorsville, KY 40071, USA

Kevin Gillogly

Jamita

Finland

Practice box breathing to regulate your nervous system and find immediate calm through rhythmic awareness.

English

Sometimes all you need is to come to your breath and pause for a few short minutes to reset the course of your day.  I know that this meditation will provide you that needed pause and that subtle shift.

Start The Morning With Box Breathing

Welcome to this moment, make yourself comfortable and settle in, if it's okay, close the eyes or maybe find a gentle gaze and bring your awareness to your breath. This breath that you came with today, no need to control or change it, simply observe. Noticing the texture, the temperature, the depth of this breath. Noticing the belly rise on the inhale and fall on the exhale. And noticing how without any prompting, by simply noticing your breath has deepened. Let's take three great big cleansing breaths together. Inhale through the nose and exhale through the mouth. Inhale deeply, exhale even deeper. Bringing the lips to rest gently against each other, allowing the breath to flow in and out through the nose. Let's begin our practice. Inhale 2 3 4 Hold 2 3 4 Exhale 2 3 4 Hold 2 3 4 Inhale Inhale Exhale Hold And now another great big cleansing breath. Inhale And exhale Bring your lips back together. Once again, bringing awareness to the breath. What's changed? When you're ready, gently blink the eyes open. Welcome back to this moment.