8-Minute Guided Meditation for Beginners | Box Breathing by the River

Welcome. I am really glad you are here. In this 8-minute session, I guide you through a grounding meditation designed to lower cortisol levels and reset your nervous system.

I chose a specific technique for this video called Box Breathing (or Square Breathing). I will guide you to inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. I love this rhythmic pattern because it is scientifically proven to override the fight-or-flight response, activate the parasympathetic nervous system, and signal to your body that you are safe.

I want to remind you that you do not need to sit in a perfect lotus position or have a quiet mind to benefit from this. My goal for you is not to stop your thoughts, but to simply anchor your attention to the rhythm of the breath and the natural sound of the water.

The Location I filmed this on location in Southwest Washington along the East Fork Lewis River. I find that this natural "green noise" backdrop helps reduce sympathetic nervous system arousal, making it easier to achieve a meditative state than silence alone.

Timestamps 0:00 Welcome & Settling In 1:20 I Guide You Through 4-4-4 Breathing 3:00 Silent Observation & Nature Sounds 6:30 Returning to Awareness

Connect with Me If this video helped you find a moment of peace, I would appreciate it if you liked the video and subscribed to the channel.