Mindfulness Meditation: Box Breathing

In the morning, before your feet hit the ground running, pause and sit on the edge of the bed.

1. Set aside two to five minutes to focus on your breath. If thoughts enter your mind, bring your awareness back to your breath.

2. Notice if you are clenching your jaw or holding onto stress in your shoulders or other areas.

3. Breathe into these areas, and when you exhale, release any tension. Start to settle into the moment.

4. Now, envision a square box. As you inhale, count to four as you trace one side of the box (1); then start to trace the second edge of the box while holding your breath for a count of four (2); bring your attention to the third side of the box and exhale for a count of four (3). End by tracing the last side of the box while holding for a count of four (4).

5. Repeat this breathing pattern for three to four cycles. Remember to listen to your body; stop if you feel dizzy or lightheaded.