Self-Help Resources
Calm the Body. Center the Mind. Awaken the Spirit.
Square Breathing—also known as Box Breathing—is a simple yet powerful breathwork technique that helps align the physical, emotional, and mental bodies while gently attuning us to the higher frequencies of the soul.
Practiced regularly, this four-part breathing rhythm becomes a gateway to inner stillness and spiritual connection. Each inhale draws in the energy of Spirit, revitalizing the form through the Crown Center. Each exhale helps release tension, soothe the nervous system, and quiet the busy mind. As the breath flows with steadiness and intention, the soul’s energy begins to circulate more freely—bringing coherence, calm, and clarity.
Square Breathing stimulates the vagus nerve, easing the sympathetic nervous system response and promoting a shift from stress to centeredness. It is especially helpful before meditation, healing work, or whenever you wish to return to a state of inner equilibrium.
Explore These Guided Square Breathing Videos:
- Square Breathing Exercise (2 minutes)
Watch on YouTube » - Square Breathing (3 minutes)
The University of Alabama at Birmingham
Watch on YouTube » - Box Breathing Relaxation Exercises (5 minutes, Beginner Pace)
Watch on YouTube »
We encourage you to try different versions and find the rhythm that works best for you. Even a few minutes a day can help strengthen your spiritual alignment, support emotional balance, and deepen your healing practice.
Mindfulness Meditation Videos & Instructions
Mindfulness meditation is a foundational practice for centering the self, observing thoughts without judgment, and opening to the present moment with clarity and compassion. It supports emotional balance, stress reduction, and spiritual attunement—laying the groundwork for deeper meditative and energetic work.
The following video selections feature respected teachers who guide you through various mindfulness techniques, including breath awareness, body scanning, and presence-based observation. Whether you’re just beginning or revisiting your practice, these meditations can help you return to inner stillness and presence.
Featured Mindfulness Meditations
- 10-Minute Guided Mindfulness Meditation
with Jon Kabat-Zinn
Watch on YouTube » - Mindfulness of the Breath (MBSR)
with Jon Kabat-Zinn – Guided Meditation Practice
Watch on YouTube » - 15-Minute Guided Mindfulness Meditation
with Jon Kabat-Zinn
Watch on YouTube » - 5-Minute Mindfulness Meditation
with Vidyamala Burch
Watch on Vimeo » - 21-Minute Self-Healing Meditation
with Anna Wise
Watch on YouTube »
Mindfulness Exercises
Read this helpful overview from the Mayo Clinic to learn how mindfulness can enhance daily life:
Mayo Mindfulness: How mindfulness helps you live in the moment
Let your breath and awareness become tools for healing and presence.
Mindfulness Meditation: Steps to Finding Peace in the Present Moment
Written Instructions From Jerry Rosser MS, MA, LMFT
Getting Ready
- Find a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed.
- Set a Time Limit: If you’re just beginning, it might help to choose a short time, such as 5 or 10 minutes.
- Wear Comfortable Clothes: Make sure your clothing is comfortable and not too tight.
Beginning the Practice
- Sit or Lie Down: You can practice mindfulness meditation sitting in a chair or on the floor, or lying down—whichever is more comfortable. Ensure your back is straight but not stiff.
- Close Your Eyes: If comfortable, gently close your eyes. Alternatively, you can keep them slightly open, focusing softly on a spot on the floor.
- Focus on Your Breath: Pay attention to your breath as it enters and leaves your nostrils, or to the rise and fall of your chest. Don’t try to control it—just observe.
During the Meditation
- Bring Your Mind to the Present: Notice the sensations of your body, the air on your skin, and any sounds around you. When your mind wanders, gently bring your focus back to your breathing.
- Observe Without Judgment: When thoughts or feelings arise, note them without judgment and return to your breath. It’s normal for the mind to wander; mindfulness is the practice of returning, again and again, to the present moment.
- Stay Relaxed: Keep your muscles relaxed. Notice if any areas feel tense and consciously relax them.
Ending the Session
- Gradually Widen Your Focus: In the last few minutes, expand your awareness beyond your breath. Notice the sounds in the environment, the sensations in your body, and your thoughts and emotions.
- Open Your Eyes: When you’re ready, gently lift your gaze (if your eyes were closed) and take a moment to notice any sounds in the environment. Acknowledge your presence in the space around you.
- Move Slowly: Before standing up, gently move your fingers and toes to bring awareness back to your body. Then, slowly rise to your feet.
After the Meditation
- Reflect: Take a moment to think about the experience. Notice how your mind feels compared to before the meditation.
- Practice Regularly: Consistency is key. Try to meditate daily, even if it’s just for a few minutes at a time.
Remember, mindfulness is a skill that takes time to develop. Be patient with yourself and treat your practice as a journey rather than a destination.
Daily Spiritual Alignment
Video: 6 minutes
Watch on YouTube »
- Learn the process of alignment with your Heart, Soul, and Source energy:
- Helps you in life
- Builds and strengthens your Antahkarana (Rainbow Bridge)
- Develops a stronger spiritual connection with your Higher Self and Source
- Brings energy into your chakras
- Use this simple technique daily:
- Once you have learned the steps to this process, you will find it is a simple and quick technique that helps you in your daily life
Request the Most Benevolent Outcome!
Learn More at Bonnie Dysinger’s Website »
- Talk with your angels and request the most benevolent outcome of any situation in your life
- Learn how to request your most benevolent outcome
