Evening Exhale (Guided)

Welcome

Find a comfortable seat or feel free to lay down

The intention of this meditation is to support the mind

Focusing on just the breath, giving your whole system a break

From the millions of thought that can float by

Taking you back into the past or into the future

When we can simply be right here right now

And if you're doing this meditation right before bed

It's as if you are counting breath instead of counting sheep

Wherever you are during your day

May this support you finding ease and a beautiful pause

Let's first drop into the breath and just feel your natural breath flowing through you

So bring your awareness to the nostrils

And being to feel the breath entering and leaving the nostrils

As you're with your breath, soften the eyes, relax the jaw

Invite the shoulders to fall heavier away from the ears

Relax your belly

Feel your body breathing

Let the body relax even more

We will be utilizing a count of four

We will inhale for four

We'll gently hold the breath with ease; body is relaxed for four

And then we are going to exhale the breath for four

Hold it out for four and then begin again with an inhale

And this form of breath is called boxed breathing

It's as if you're drawing a box with the breath

Let's begin when you're ready

Exhale the breath out gently

Breathe in for 1, 2, 3, 4

Gently hold the breath for 1, 2, 3, 4

Exhale the breath for 1, 2, 3, 4

Hold the breath out for 1, 2 ,3, 4

Begin again

Inhale for 1, 2, 3, 4

Hold the breath for 1, 2, 3, 4

Exhale the breath for 1, 2, 3, 4

Hold the breath out for 1, 2, 3, 4

Again, inhale the breath for 1, 2, 3, 4

Hold the breath for 1, 2, 3, 4

Exhale the breath for 1, 2, 3, 4

Stay empty for 1, 2, 3, 4

Keep going with your count now, inhaling

Keep going for just a little longer with your pace

When you're ready, exhale

Release the count

Come back to a more natural breath

Notice how you are feeling in this new moment

Whenever you need to take a break from the busy mind

Be it when you're falling asleep or in the middle of the day

Or just when you're waking up and you want to just focus on the present moment

Use a breath count just as we did

May you always be able to tap into the present moment

To ease the mind and the body

Thank you for practicing with me