Niraj Naik guides you through 22 minutes of diaphragmatic breathing to help you sleep. Inhale for 4 beats, exhale for 8, while music and counting keep you on rhythm. Lie on your back and let the extended counting sections carry you into deep relaxation.
Chapters
So here is a soma breath meditation for deep sleep and relaxation. So what you want to do to prepare for this is you want to lie down on your back in a comfortable position where you're not going to be disturbed. And you want to make sure that you're very comfortable. Relaxation is the key here. Comfort is key. And you're just going to simply follow along with the instructions and just some key points to help you along with this is that you're going to be breathing in a rhythm and you want to do diaphragm breathing. So you're going to breathe in through your nose, into your belly.
Then into your chest, and then let go with no force on your exhale. And you're going to breathe in for the count of four beats and out for count of eight beats. And you're just going to keep that rhythm going. And the music guides this all along with the voice. It's very easy, very effortless. And what will happen is you'll just become more and more relaxed. Your parasympathetic nervous system, your rest of digest mode will switch on and you'll go into a very deep, calm, restful, relaxing state. And then this will allow you just to gently drift off into a deep sleep. You can also use this during the day as like a power nap to give you a real rest during the day if you're feeling stressed or tired. And you can also use this obviously at night to help you go into deep sleep before you go to bed. All right, so much love and enjoy the meditation. Remember, if you love this and you want to learn more, then sign up for our free master class in the link below and also subscribe to our channel where you can actually get more free breath meditations like this. And these meditations are even more profound when done by an instructor. And we have much longer sessions, an hour to an hour and a half, where we actually give extremely profound results through our instructors for our clients. And if you want to learn how to become an instructor, all will be revealed as well inside the free master class. So look forward to seeing you in our community and enjoy the meditation. Peace.
Sit comfortably with your back straight or lie down on your back in a place where you will not be disturbed.
Bring your awareness to the sound.
As you bring your awareness to the sound.
Let go of any attachment to.
Thoughts in your head as you just allow them to flow freely with no attachment.
And as the speaking and verbal part of your mind begins to quieten down, you begin to feel even more relaxed. The thoughts in your mind Begin to fade away into the background.
That's right.
Begin to draw your awareness.
To your breath.
As you breathe in.
And out.
That's right.
Moment you shall start to hear the.
Count.
The rhythm of your breath to follow. Follow along with this rhythm for the duration of this meditation.
Breathing in through both your nostrils and also breathing out through your nostrils or pursed lips. The rhythm and groove of the.
Your breath as silent and smooth as possible.
There should be no force between your inhale and exhale.
When you get to the top of your inhale, just allow the weight of gravity to gently bring down your exhale with no force. Completely effortless.
There should be no pause between your inhale and exhale, keeping your breath smooth, consistent and rhythmical.
Focusing on the rhythm more than the depth as you flow effortlessly into state of deep relaxation.
That's right.
So let's begin.
Exhale, two, three, four and inhale. Two, three, four. Out two, three.
Five, six, seven, eight. In, two, three, four. Out 2, 3, 4, 5, 6, 7, 8. In, two, 3, 4. Out, two, 3, 4, 5, six, seven, eight. In, two, three, four. Out, two, three, four, five, six, seven, 8. In, two, three, 4. Out 2, 3, 4, 5%, 6, 7, 8. In, 2, 3, 4. Out 2, three, 4, 5, 6, 6, 7, 8.in, 2, 3, 4.out 2, 3, 4, five, 6, 7, 8.In, 2, 3, 4.act 2, 3, 4, 5', 6, 7, 8. 2, 3, 4, 4, 5, 6, seven, 8. In, 2, 3. Out 2, 3, 5, 6, 7, eight. In, 2, 3, 4. Out 2, 3, 4th, 5, 6, 7,8. In, 2, 3,4. Out 2, 3, 5- 6, 7, 8. In 2, 3, 4. Out two, three, four, five thousand six, seven, eight. In two, three, four. Out 2, 3, 4th, five, six, seven, Eight. In, 2, 3, four. Out two, three, 4, 5, six, 7, 8. In, two, 3. Out two, 3, 4, five, six, 7, 8. Out two, 3, 4. Out two of 3, 4, 5, 6th 7, 8. In, 2nd 3, 4. Out two, 3, 4th, 5th, 6, 7, 8. In two, 3, 4. Out Two, 3, 4, 5, Six, 7, 8, 4. Out two, 3rd, 5, 6, 7, Eight. 2. Out two, three.
Five, six of seven, eight.
Six, seven, eight.
Two, three, four.
Fourteen.
Out 2, 3, 5, 6, 7, 8. And 2, 3.
Out, 2, 3, 4, 5, 6, 7,8. In 2, 3.
Out 2, 3, 4, 5%, 6, 7, 8. In, 2, 3, 4. Out 2, 3, 4,. 5, 6, 7, 8, 8. In, 2, three, four. Out 2, 3, 4th, 5, 6, 7, eight. In, 2, 3, four. Out 2, 3rd, 4, 5, 6, seven, eight. In, 2, Three, four. Out 2, 3th 4, 5, 5, 6, 7, Eight. In, 2, 3, Four. Out, 2, 3, Four, 5, 678 in 2, 34 out 234-5678 in 234- Out 234-5678 in 234-2 345678 in 234-4-2344 out 234-5678 in 234—2 345678 in 234-5678 in 234-5-67 8 in 234-567 8 in 234-5678 in 234—5678 in 234-567 8 in 134-8 234-567 8 in 234—2 345678 in 123-4-5678 in 123-4-678 in 234-5678 in 23-434 out 234-5678 in 23:4 out 234-567 8 in 23:4-5678 in 234-5678 in 2:4-567 8 in 234-454 out 234-567 8 in 2:4-5678 in 2:34567.
8 in 2:3 4-5678 in 2:3 4-4-567 8.
In 2:3 4—567 8 in 2:34-567 8 in 2, 3-4-8 in 2:3 4-567 8 in 2, 4-567 8 in 2-3.
4-4-5678 in 2, 3-4-5678 in 2: 3 4-4-567 8, 3, 5, 6-7, 8. In 2, 3-4-5, 4, 5, 6- 6, 7, 8. In 2, 3, 8. Out 2, 3, 4-8. In 2, 3, 4. Out 7, 8. In 2, 4, 5, 6, 6, 7, 8. In 8. In 2, 3, 4, 5-6- 7, 8. In 2, 8.
Out 2, 3-4, 5, 6- 7, 8. In 2, 3, 4. Out 2, 4, 5, 6-4-8. In 2, 3, 4, 4. Out 2, 5, 6, 7, 5, 8. In 2, 3-4 out 2, 3, 6, 7, 8. Out 2, 3, 6, 6, 7, 7, 8 2. Out 2, 3, 4, 6- 7, 8 2. Out 2:1, 6, 7, 8 in 2, 3, 4- 4.
Out 2, 3, 6- 7, 78 2, 3 out 2, 3, 4, 4, 5, 6, 8 in 2, 4, 6, 6, 6, 6, 5, 5, 6, 4, 6, 6, 4, 6, 4, 6, 7, 6, 6, 6, 4, 4, 6, 4, 4, 4, 6, 6, 7, 6, 4, 4, 5, 4, 6, 6, 8. Out 2, 4 out 2, 6, 7, 4. Out 2, 3, 4 out 2, 4, 4, 6, 7, 7, 7, 8. In 2, 2, 3, 4. Out 3, 4, 4, 6, 5, 6, 7, 6, 7, 8. In 6, 7, 7, 8 in 2, 6, 4, 6, 8 in 2, 6, 6, 7, 4, 7, 6, 7, 7, 6, 7, 6, 8 in 6, 6, 7, 8 in 8 in 2, 6, 4 out 2, 6, 6, 6, 8 in 6, 8 in 7, 8 in 2, 8 in 6, 8 in 2, 3, 8 in 2, 8 in 2, 4, 8 in 2, 6, 8 in 2, 8 in 3, 4, 6, 8 in 4, 6, 6, 6.
Now coming back into normal breathing.
Awareness.
To the sound.
Any sound that draws your attention.
And tune into it.
And embrace that bliss, peace and tranquility.
As your breath.
Has become balanced.
Allow.
This moment of deep rejuvenation and relaxation.
To continue as long as you wish.
Knowing that as you leave from this experience you shall do so. The new sense of positive energy, rejuvenation.
