Nathan Williams leads a 6-minute guided meditation using the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, exhale for 8. The practice includes two guided rounds and instructions to complete three more on your own.
Two guided rounds, then the speaker instructs to do three more by yourself.
Chapters
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Hello and welcome to this guided meditation session. In this session, we are going to be doing a breathing technique that will help us stay in control of anger, stress, anxious feelings that occur during the day. This technique is a technique that you can incorporate in your everyday life. It only takes a minute to do so. Once you've learned this, hopefully this will be an incredible way of you feeling grounded and to allow for mental clarity in moments of high pressure. So, first of all, I want you to get comfortable in the position that you're in. Cross your legs or even fold your legs out in front of you. Just do what you can to get comfortable. Right now. Once you're comfortable, I want you to focus on your breathing. Just notice your natural breath. Pay attention to it as much as you can. The idea of focusing on our breathing is to help us stay present. This takes us away from the mind. The mind is the place where those feelings reside. So once we remove ourselves from it and we focus on one particular thing, we end up reducing those negative feelings. So just keep focusing on your breathing. Okay, now we're going to be doing the 4, 7, 8 technique, where we're going to be breathing in for four seconds, holding at the top for seven seconds, and breathing out for eight seconds. I'll guide you through the first two, and then you can do three more by yourself. If you begin to feel a little bit dizzy, then just return to your natural breathing because sometimes this can make you feel a little dizzy. This breathing technique will help you reset your nervous system so you become less reactive and more in control of the way you respond to certain situations. So breathe in through your nose. One, two, three, four. Hold at the top. One, two, three, Four, five, six, seven. Breathe out. One, two, three, 4, 5, 6, 7, 8. Breathe in. One, two, three, FOUR. Hold at the top. 1, 2, 3, 4, 5, 6, seven. Breathe out. 1, 2, 3, four, five, six, seven, eight. Breathe in. 1, 2, 3, Four. Hold at the top. 1st, 2, 3, 4, five, six, seven. BREATHE OUT. 1, 2, 3, FOUR, 5, 6, 7, eight. Continue.
Sam.
Okay, so hopefully now you feel a little bit more removed from that overthinking process and more aware of your surroundings and your body and your environment. This is the technique you need to incorporate into your everyday life during high pressure situations, because if you do so, you'll notice an incredible difference in the way that you respond. I hope this works well for you and I hope you have an amazing day. Thank you for listening.
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