This is a short breath-based meditation to help improve our focus and clarity of mind. It can be used at any point in the day, perhaps before we need to be present for something important when doing more critical or creative-based work, or simply when we want to feel more alert and present. In this meditation, we explore both box breathing and alternate nostril breathing. Box breathing involves a counted, elongated inhale and exhale and breath retention. Alternate nostril breathing has us distinctly inhaling or exhaling from one nostril at a time. These breath practices bring harmony to our sympathetic and parasympathetic nervous systems, leaving us calm, aware, focused, and clear.

To practice this meditation, it will be best performed in a seated position with a tall spine. If you're sitting in a chair, please sit a little further forward on your chair so your spine is tall and both feet are placed firmly on the ground. Alternatively, you may choose to sit on the floor with your legs crossed in a comfortable position.