Original subtitles

Hi, my name is Danielle and

I'm going to take you through a meditation for

stress relief. So for this one

if you want to find a comfortable seat, that's fine. If you

prefer to lie down that is also fine. We're going

to use a box breathing technique to focus the mind and

to see if we can find a little bit more.

Length between the inhales and the exhales finding

a little bit more balance within the body. So to begin

set up nice and Tall. Let's roll

the shoulders up and back a couple of times.

We tend to hold a lot of tension in our shoulders and in

our neck, maybe you want to give yourself a little gentle massage

before we begin.

Just notice where you're at.

And then when you're ready allow the Palms to rest on your

lap, or if you're lying down Arms by your sides Palms

facing up.

Let's take a collective breath in together.

And a breath out.

So breathe normally allow your breath to show

up the way it's supposed to naturally.

before we

begin our box breathing technique practice

and yoga we call this pranayama.

Which is actually the fourth limb in yoga. There are eight.

So we're really going to dive into a pranayama.

practice for this meditation

So to begin empty all

your air out you'll breathe in for four.

Hold at the top breathe out for four

and pause at the bottom.

So one breath in to start.

And a breath out.

beginning now breathe in for one

two

three

four

pause

exhale four

three

two

one

pause

inhale for one

three

four

pause

exhale for four

three

two one pause

inhale for one

two

three

four

pause

exhale for four

three

two one pause

inhale for one

two

three

four

pause

exhale four

three

two

one

pause

two more rounds breathe in for one.

two three

four

pause

exhale for four

three

two

one

pause

last round inhale for one

two

three

four

pause

exhale for four

three

two

and one

pause

return to your

rhythm of breathing

and notice if there has been a shift.

perhaps more evenness between the breaths

and if there is no change that's also okay.

You can practice this anytime.

Thank you so much for joining me.

and namaste