Let's begin by finding

a comfortable posture.

This could be, sitting down,

lying down or standing.

And if it feels okay to do

so, you can close your eyes.

We'll take one deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Allow the shoulders to

drop an inch or two.

And let the belly and the hand soften.

Giving the body full

permission to let go right now.

It doesn't need to be on.

It doesn't need to do anything.

This is its opportunity to be easeful,

to decompensate and to let go.

As the body starts to let

go, the mind can follow.

And let the breath settle

into its natural rhythm.

In this meditation, we're going to

spend some time exploring a specific

four-seven-eight breathing pattern.

So let's first try it together.

It'll involve breathing in

for four seconds, holding for

seven and exhaling for eight.

It can take some practice,

but let's try it out.

So breathing in for four

seconds, one, two, three, four.

Holding for seven, six,

five, four, three, two, one.

And exhaling for eight, seven,

six, five, four, three, two, one.

Good.

Just take a couple of breaths normally.

As we're doing this, we're also

paying careful attention, as we

would in any other meditation,

to the sensations of the breath.

So this is both a practice

for our relaxation and

developing greater presence.

So let's do another one breathing

in for four, three, two, one.

Holding for seven, six,

five, four, three, two, one.

Exhaling for eight, seven, six,

five, four, three, two, one.

Good.

Letave the breath be normal again.

Sometimes it can be tough to do

the exhale for eight seconds.

So as you're doing that, one way to

constrict the airways is to feel as though

you're blowing fog onto a cold window.

And then just do that with the mouth

closed and you'll get a hhh sound.

Okay.

So let's do another one breathing

in for one, two, three, four.

Holding for seven six,

five, four, three, two, one.

Exhaling for eight, seven, six,

five, four, three, two, one.

Let the breath be at its normal rhythm.

Spending a few moments anchoring

the attention at the belly.

We'll take one more normal, deep breath.

In through the nose.

And slowly out through the mouth.

And when you're ready, you can

invite your eyes to open again.

Great job.

So this was more of a deeper dive

into the four-seven-eight breath.

Feel free to use this throughout

the day, especially when you're

feeling tense and overwhelmed.

It's a great practice to relax

the body and the nervous system.

Thank you for your practice.

And until we talk again, take care.