Guided breathing & meditation

Inhale deeply

Relief

Two rounds, half a minute. Fill your chest quickly, hold for a moment, sip a little more air at the top — then let it all out, slowly.

Sit down for this one. If you feel light-headed, stop and breathe normally. Skip it if you are pregnant, or if you have a heart, blood pressure or seizure condition.

Box

Box breathing — four counts inhaling, four holding, four exhaling, four holding empty.

Candle

For now, keep your eyes open. Focus on the subtle movement of the flame and your breathing.

Breathe at a slow pace, hold the movement of the flame in your imagination, and slowly close your eyes.

If you lose focus, start over. The goal is to hold out longer with each try and clear all thoughts, keeping only your breath.

River

For now, keep your eyes open. Focus on the gentle movement of the flowing water and your breathing.

Breathe at a slow pace, hold the movement of the water in your imagination, and slowly close your eyes.

If you lose focus, start over. The goal is to hold out longer with each try and clear all thoughts, keeping only your breath.

Start with a session

Sixty minutes, in your own room, in English, Spanish, or Portuguese. If the time no longer works, write to me and we will change it.