The 4x4 Meditation

I've just recorded a new meditation called the 4x4 which is now available here on the site and on YouTube.

This is my absolute go-to breathing technique, for times of high anxiety and mental restlessness.

The technique is to breathe in for a count of 4, and then exhale for a count of 4. These breaths can be as slow, deep, or short as you need them to be.

The counting is a really good method of giving the mind a simple task to follow. Which can be very useful if you are having trouble getting to sleep, or your mind cannot focus on one thing, or you are experiencing heightened emotions and need a moment of calm.

I will guide you through a few rounds in this video, and then you will have some time to keep going at your own pace. I hope you find this as helpful as I do.