Wake Me Up: Morning Positivity - Guided Box Breathing 10 Minute Meditation for Stress and Focus

Episode Date: September 25, 2023

In this guided 10 minute meditation, you will be guided through a simple box breathing practice. Box breathing is a popular and highly effective method to stabilize the mind and body. Box breathwork aids in relieving stress and anxiety, while increasing focus and energy levels. It's a great morning meditation or a way to reset. Enjoy this episode on WMU's Youtube channel: https://youtu.be/Jy617u3-Rls Listen to my Spotify playlists to keep the good vibes going this morning: https://open.spotify.com/playlist/6nSXshDBPub8iigdyQJlWN?si=207f42f85dbc4b97 Want to be more focused? Wish distractions would just melt away? Sign up for the WMU Focus Course! If you're interested in joining, all you need to do is sign up for the course here: https://wakemeuppod.gumroad.com/l/focus. Get ad-free access to the entire WMU catalog + bonus content + 25% discount on WMU courses by joining the WMU Premium Feed. Sign up and start your 7-day free trial at https://wakemeup.supercast.com/. Follow the show on Youtube -  Spotify - Apple Podcasts - Amazon - Podchaser Listen on Podurama - https://podurama.com Say hi or request an episode at www.wakemeuppodcast.com/contact. See visual guides for the yoga and stretches in WMU episodes at www.wakemeuppodcast.com/stretches. And find the podcast on Instagram and TikTok. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day 😃 Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Wake Me Up. Change your life by changing your morning. Wake Me Up is made possible due to the generous support of our premium members and our sponsors. If you'd like to enjoy exclusive access to the entire Wake Me Up catalog and listen completely ad-free, then check out Wake Me Up Premium. Hey there, welcome to Wake Me Up and to this guided breathing meditation. Today, we'll be doing the box breathing technique, which is a simple but powerful way to reset the physiology of the body and mind. It's extremely effective for getting out of fight or flight mode or to re-center and improve focus and concentration. So wherever you are, find a comfortable position.

I recommend sitting down but sitting upright so that you can fill your lungs and your chest completely. And what we're going to do is breathe in through the nose for four counts. Hold for four counts. Exhale through the mouth for four counts. Hold on empty for four more counts. And then repeat. We'll do that for a few minutes, pause, and then we'll go through it again. I'll count and guide you through the whole thing.

So all you have to do is breathe and follow along. If at any time you feel lightheaded or like you're like you, If you need to take a break, please do so. Just pause and jump back in whenever you're ready. So let's go ahead and begin. If you'd like to close your eyes, you can do that now. Start by exhaling all of your air out. Great.

Now let's begin. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Hold.

One, two, three, four. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Hold.

One, two, three, four. 3.4. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Exhale. One, two, three, four. Hold. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Hold. One, two, three, four. Inhale. One, two, three, four. Inhale. One, two, three, four. Hold. Exhale. One, two, three, four. Hold. Exhale. One, two, three, four. two, three, four. Hold. One, two, three, four. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Exhale. One, two, three, four. Inhale, one, two, three, four, hold. One, two, three, four. Exhale, one, two, three, four. Hold, one, two, three, four.

One more time through. Inhale. One, two, three, four, hold. hold one two three four exhale one two three four exhale one two three four and release breathe at your own natural rhythm and just take a moment to reset let's go back through that cycle one more time so exhale all of your air out one two three four hold hold One, two, three, four. Exhale. One, two, three, four. Hold.

One, two, three, four. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Hold. One, two, three, four. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Exhale. One, two, three, four.

Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Hold. One, two, three, four. Hold. One, two, three, four. Hold. One, two, three, four. Inhale. One, two, three, four. Hold. two, three, four. Exhale. One, two, three, four. Hold. One, two, three, four. Inhale. One, two, three, four. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Hold. One, two, three, four. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Exhale. One, two, three, four. Inhale. One, two, three, four. Inhale. One, two, three, four. Hold. One, two, three, four. Exhale. One, two, three, four. Exhale. One, two, three, four. Hold. One, two, three, four. Once more, inhale. One, two, three, four. Hold. One, two, three, four, exhale. One, two, three, four. And let all of the air out. Return to your own natural breathing rhythm.

Well, that wraps up our breathing exercise. So begin to bring yourself back. Notice whatever's supporting you, whether it's a chair, the floor, or something else. Take one final deep breath in. and as you exhale, open your eyes and just take a second to come out of that and collect yourself. Well, my friend, I hope you're feeling energized and refreshed after a couple cycles of box breathing. Now you're refueled, ready to go, and make the most of your day.

I hope to see you back here soon on Wake Me Up, and until next time, go out and have a fantastic day.