Be Here Now — A Guided Meditation

Grounding with 4–4–4 breathwork

Welcome to this guided meditation.

To begin, find a comfortable place to sit. Settle onto a pillow or a blanket. Support your back by sitting against a wall if you need to.

Allow your eyes to drift closed. Let your arms lie comfortably where they fall.

Bring your attention to your hands and feet. Release any tension you are holding in your hands and feet. Let your face relax and your jaw hang loose.

Notice how you sitting.

Are your shoulders sloped forward?

Is your head drooping downward or held upright?

To dive deeper into the present moment, gently draw your shoulders back and down.

Bring your attention to the top of your head. Imagine a string connecting the top of your head with the ceiling above you. 

Imagine pulling the string tighter so the top of the head reaches towards the ceiling.

Bring your attention to your breath. Observe how the breath flows in through your mouth or nose. Observe how your belly and chest move with your breath. Watch for the pause at the beginning of each inhalation and at the end of each exhalation.

Once you become conscious of how you breathe in this moment, you have the power to change the breath. To further relax, focus on prolonging the inhalation and the exhalation.

Inhale deeply. Exhale completely.

Slowing down the breath and calming the body and the mind. If you are able to drag out the exhalation out longer than the inhalation, this is even better.

Breathe this way for a few breaths. Drawing out the inhalation. Drawing out the exhalation.

To deepen the connection with the breath, we will practice 4–4–4 breathing. With this style of breathwork, we will inhale for four seconds, hold the breath for four seconds, then exhale for four seconds.

Let’s begin. Exhale completely.

Inhale through the nose for four seconds.

Hold the breath for four seconds.

Exhale through the mouth for four seconds.

Again inhale for four seconds.

Hold for four seconds.

Exhale for four seconds.

Once more inhale for four seconds.

Hold for four seconds.

Exhale for four seconds.

Do this for two more rounds. Counting at your own pace.

If you feel like you are pushing too hard and the exhalation is feeling rushed, decrease the number of seconds from four to three.

As you breathe, you may notice how easily the mind drifts away. When the attention drifts from the breath, do not judge yourself.

Return your attention to the breath. Allow the mind and the emotions to settle down closer to where you want them to be.

Be present in this moment.

Inhale to the count of four. Hold to the count of four. Exhale to the count of four. Let yourself sink deeper into this 4–4–4 breathing practice.

Breathe this way for another minute.

Coming back to your body, on your next exhalation, allow your breath to flow normally.

This present moment is all that you have. No one is ever able to lose more than this moment. Ground yourself in your breath and your body. Smile. Inhale deeply. Exhale slowly. With your practice, you create space for inner peace. 

When you are ready, let your eyes drift open. Return to your environment. Give yourself gratitude for making time for yourself today.

Come back to this practice whenever it calls you. No one can take it from you. Show yourself love by smiling to yourself. You are perfect as you are.

Namaste.