So to begin this meditation,

just allowing your eyes to gently

close, if that feels okay for you.

Letting the body settle

into a comfortable position.

And bringing your awareness

now to just feeling the flow

of your breathing in your body.

Noticing the breathing in.

And the breathing out.

And now we're going to

introduce a breathing technique

called the four step breath.

So just following, along

with my instructions for

the first couple of rounds.

Just beginning now by exhaling fully.

And now inhaling for the count

of one, two, three, four.

And exhaling one, two, three, four.

Again, inhale, two, three, four.

Exhale, two, three, four.

And just continuing on like that

to the count of four, with an

even inhale to exhale ratio.

Just mentally counting.

Matching the breath with the count.

And if the count of four doesn't feel

quite right or comfortable, feel buddy.

Feel free to make it a little

longer or a little shorter.

Just go ahead and find the

duration that feels good for you.

Just a couple more rounds like this.

Counting the breath, and matching

the breathing to your count.

Even inhale and exhale.

And now we're going to extend the

practice by holding the breath at

the top of the inhale and the bottom

of the exhale for the same count.

So if you were breathing

in, two, three, four.

Now you're going to hold the

breath, two, three, four.

Exhaling, two, three, four.

And holding the breath

here, two, three, four.

Now, just continuing on like

that with the four-part breath.

Breathing in for the count.

Holding for the count.

Exhaling.

And holding.

One more round like that.

And then at the end of the

next exhale, just releasing

any control of the breathing.

And now at the end of the

next exhale, just relaxing

any control of the breathing.

Just letting the breath settle

back into its own natural rhythm.

And as this practice now comes towards

a close, just taking a moment to notice

how you feel after making this time

for meditation and breathing practice.

And perhaps now forming an intention to

take this quality of awareness with you

as you go about the rest of your day.

And when you're ready, opening the eyes.

And wishing you a wonderful day ahead.