Basic Meditation for Beginners
Description
Vocal Characteristics
Language
EnglishVoice Age
Middle Aged (35-54)Accents
North American (General) North American (US Midwest- Chicago, Great Lakes)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
Welcome to this boxed breathing meditation. Boxed breathing is a simple technique that can help you to calm down and re ground yourself when stressful, painful and overwhelming situations arrive. This technique slows down your breathing to around six breaths per minute, which stimulates the barrel reflex and lowers your blood pressure immediately. Boxed breathing is also a wonderful daily meditation practice for reducing stress and improving focus and concentration. In this boxed breathing meditation we will be breathing in and out through the nose. We will be inhaling for four seconds, Holding the breath after the inhalation for four seconds, Then exhaling for four seconds and then after the exhalation again holding the breath for four seconds. The technique is called boxed breathing because the pattern has four equal sides to it like a box. To begin. Find a place in time when you will not be interrupted and sit down in a comfortable position in which your body is relaxed but alert. No straighten your spine and lengthen the back of your neck, letting the top half of your body feel tall. Sitting in a position that is straight and alert, feel your legs and feet get very heavy, relax the muscles of your forehead as well as your jaw and soften the corners of your mouth, Close your eyes or lower your eyes and gaze softly downwards right? Bring your attention to your breath now without changing your breathing in any way. Simply let yourself be more conscious and aware of each breath, feeling the air as it reaches your nostrils and enters your body on an inhalation and watching the air as it leaves your body on the exhalation. Just taking a few more very conscious, very present and aware breath watching and observing your breath move through you now place a hand on your belly. Take a deep breath in and let that inhaled breath travel all the way down through your diaphragm and expand your belly. Feel the breath lifting your hand as your belly expands and then exhale, letting your belly and your diaphragm um push all the air out, letting your hand follow the movement of your abdomen, continue to breathe into your belly a few more times feeling how each breath moves your belly and your hand. Yeah. And use your hand as a support and a reminder to breathe in a deeper and more focused way. Yeah. Mhm. Yeah. Now we will do the boxed breathing meditation technique begin by inhaling through your nose to the count of four. Feeling your abdomen rise inhale two three four. Then hold your breath for four seconds. Hold two three four. Now exhale through your nose for four seconds. Feeling your abdomen fall, exhale two three four and then hold with no air in your lungs. Hold 234 and once a full cycle of breathing is complete, keep going, inhaling for four. Your belly rises inhale too 34, Holding the breath in for four. Hold to 34. Yeah. Exhaling for four. Your belly empties. Exhale two three four Holding with no air in your lungs for four. Hold 234 continue breathing in this focused way for the next few minutes. If your attention wanders and you get distracted know that it is normal for this to happen. And without judging yourself bring your attention back to the count and the boxed breathing. If you forget which number you were on or get lost. Then again without being angry at yourself start over again and go back to the count. Yeah these are all normal things that can happen. And as you practice more your attention will become stronger and you will be able to stay focused for longer periods of time. You will hear a gong sound at the end indicating that it is time to finish this session. A come to four and music in the background will support your breathing rhythm. To help you focus more. Inhale 234. Hold 234. Exhale 234. Hold 234. Yeah. Yeah. Mhm. Yeah. Yeah. Mhm. Okay. Mhm. Yeah. Mhm. Yeah. Oh yeah. Mhm. Yeah. Yeah. Mhm. Yeah. Mhm. I'm gonna yeah. Mhm. Yeah. Yeah mm. Yeah. Yeah. My mind. Mhm. Yeah. Mhm. Yeah. My mind. Yeah. Mhm. Mhm. Yeah. Yeah. Yeah. Mhm. Mhm. So yeah. Mhm. All right. Yeah. Mhm. Mhm. Yeah. Yeah. Mhm. Mhm. What? Okay. Yeah. Yeah. Mhm. Yeah. Yeah. Mhm. Yeah. Yeah. Oh yeah. Mhm. Mhm. Yeah. Yeah. Yeah. Mhm. Yeah. Now let go of the count and let your breath come back to neutral and rest. Let go of trying to control your breath in any way, breathing naturally. Mhm. Yeah. Mhm. Notice how you feel right now. After a few minutes of boxed breathing. Notice how your body feelings, thoughts becoming aware of everything going on inside you right now. Yeah. Slowly open your eyes. If they are still closed, take a last deep inhalation and exhale and thank yourself for taking the time to train your mind in this technique today if you want take a few more moments to rest and recharge in this neutral and aware mind space before slowly getting back to your day.