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Hi, my name is Danielle and
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I'm going to take you through a meditation for
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stress relief. So for this one
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if you want to find a comfortable seat, that's fine. If you
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prefer to lie down that is also fine. We're going
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to use a box breathing technique to focus the mind and
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to see if we can find a little bit more.
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Length between the inhales and the exhales finding
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a little bit more balance within the body. So to begin
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set up nice and Tall. Let's roll
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the shoulders up and back a couple of times.
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We tend to hold a lot of tension in our shoulders and in
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our neck, maybe you want to give yourself a little gentle massage
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before we begin.
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Just notice where you're at.
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And then when you're ready allow the Palms to rest on your
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lap, or if you're lying down Arms by your sides Palms
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facing up.
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Let's take a collective breath in together.
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And a breath out.
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So breathe normally allow your breath to show
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up the way it's supposed to naturally.
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before we
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begin our box breathing technique practice
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and yoga we call this pranayama.
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Which is actually the fourth limb in yoga. There are eight.
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So we're really going to dive into a pranayama.
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practice for this meditation
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So to begin empty all
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your air out you'll breathe in for four.
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Hold at the top breathe out for four
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and pause at the bottom.
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So one breath in to start.
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And a breath out.
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beginning now breathe in for one
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two
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three
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four
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pause
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exhale four
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three
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two
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one
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pause
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inhale for one
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three
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four
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pause
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exhale for four
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three
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two one pause
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inhale for one
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two
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three
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four
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pause
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exhale for four
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three
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two one pause
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inhale for one
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two
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three
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four
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pause
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exhale four
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three
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two
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one
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pause
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two more rounds breathe in for one.
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two three
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four
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pause
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exhale for four
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three
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two
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one
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pause
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last round inhale for one
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two
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three
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four
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pause
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exhale for four
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three
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two
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and one
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pause
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return to your
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rhythm of breathing
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and notice if there has been a shift.
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perhaps more evenness between the breaths
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and if there is no change that's also okay.
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You can practice this anytime.
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Thank you so much for joining me.
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and namaste
5678
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