(Ideal for beginners or those building their practice.)
How to Practice:
- Settle In (1 min)
Sit back in your chair or lie down on a mat.
Let your eyes close or soften your gaze.
- Body Scan with Breath Awareness (2 min)
Inhale gently through the nose, noticing the rise of the chest or belly.
Exhale slowly, feeling your body relax.
Mentally scan from head to toe, softening any tension you notice.
- Box Breathing (4-4-4-4) (4 min)
Inhale through the nose for a count of 4.
Hold for 4.
Exhale through the nose for 4.
Hold for 4.
Repeat for 6–8 rounds.
- Cooling Breath (Shitali or Sitali) (2 min)
Curl your tongue into a tube (or keep lips in an “O” shape if that’s easier).
Inhale through the mouth, feeling a cool sensation.
Exhale through the nose.
Repeat for 8–10 breaths.
- Closing Gratitude (1 min)
Rest hands in your lap, palms facing upward.
Think of one thing you’re grateful for today.
End with a long, slow exhale.
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