A 25-minute guided present-moment meditation led by SOMA Breath instructor Dane Whakataka (uploaded by Niraj Naik). The session guides listeners through progressive bodily relaxation, paced nasal inhalations and mouth exhalations, breath holds with countdowns and pelvic-floor contractions, inward attention to emotions, and closing affirmations and reorientation to the room.
Chapters
Now where you lay, just getting yourself nice and comfortable. Taking a big breath in.
And a big exhale out.
And just relax your body by releasing any areas of tension.
Allow your arms to soften, then your legs.
Feel your arms and legs loosening as you breathe in.
And out.
Now relax your neck.
And back by softening your spine.
And breathing deeply into your diaphragm. Drawing air fully into your stomach.
And release the air with a big sigh out.
Big breath in.
And a big, big sigh out.
Breath in.
And a big breath out.
And as you lay, just feel your body releasing all tension, becoming relaxed.
Calm and peaceful.
Breath in.
And a big exhale out.
And just enjoy this moment.
Familiarize yourself with the beat and get ready to breathe in through the nose.
In, 2, 3, 4. Out, 2, 3, 4.
In through the nose.
Out through the mouth.
Welcoming each breath into your body.
Staying in that perfect rhythm. Staying in that beat and allow it to guide you.
Allow your body to soften on each breath here.
And realize that the now. Now is all that we ever have. Stay in this moment.
There is no past or future.
Except the memory or anticipation in the mind.
Be here now.
And if your mind wanders, remember you can always bring it back to your breath. Stay with the rhythm, stay with the beat.
This is your time.
In through the nose.
Out through the mouth.
Trust your breath. Trust this moment. It's all for you.
Allowing each breath to fully oxygenate your whole body here.
Trust and surrender.
It.
Embracing any tingly sensations you may be feeling.
Know this is all normal.
Just keep breathing.
And as you breathe, just notice all the tension leaving your body. Breathing in and just letting go.
This is your time.
Stay with your breath.
Coming up for our first breath hold. Just keep breathing.
Getting ready to take a full breath in 5, 4, 3, 2, 1. Take a full breath in. Fully in.
Holding at the top for 5, 4, 3, 2, 1 and letting go with a big exhale out.
And pausing your breath at the bottom here.
Pause still. Hold your breath.
There is nowhere you need to be right now.
Nothing you need to do.
No emails you need to check.
Just enjoy this stillness.
And if you get that first urge to breathe, remember you can take a sip of air in and out.
And continue to hold it.
And just allow the energy to build and build.
Remembering you are safe.
Sa.
Just enjoying the stillness.
Trust and know that you have everything you need within you here.
And if you get a second urge to breathe again, remember that sip of airin if you need it.
Sam.
And getting ready to take a full breath in. In 5, 4, 3 2, 1. Take a full breath in, fully in.
Holding at the top, squeezing your pelvic floor muscles. And then while you squeeze, I want you to envision a white light running from the bottom of your spine to the crown of your head. And just hold that contraction. Hold it there.
Holding for 5, 4, 3, 2, 1. And releasing with a big exhale out.
And getting ready for our second second round.
In 2, out 2. In through the nose.
Out through the mouth.
Just breathing in a perfect rhythm. No pause at the top, no pause at the bottom.
Breathing deeply into this breath.
Stay in there with it.
And as you breathe, just feel a wave of calmness run over your whole body, washing your whole body.
As you breathe in and out.
Breathe with purpose here.
Trust and surrender.
You are right where you need to be, right in the present moment.
And remember, if your mind is wandering, just bring it back to your breath. Bring it back to this beat. Keep breathing.
And truly enjoy this mile.
Coming up for a second breath hold. Just keep deep breathing.
Taking a full breath in. In 3, 2, 1. Take a full breath in, fully in.
Holding at the top for 5, 4, 3, 2, 1. And letting go with a big exhale.
Pause, still. Hold your breath.
And just going back to that place of absolute stillness, inner peace.
And as you hold it, just bring your awareness to what you feel.
What do you see?
Maybe colours, colors or visions?
Enjoy this moment.
And remember, if you get a really strong urge to breathe, take that little sip of air in and out.
And continue to hold.
And know that when we hold our breath, we press pause on life.
Which brings us back to the present moment.
All that matters is here and now.
Sa.
And getting ready to take a full breath in. In 5, 4, 3, 2, 1. Take a full breath in.
Holding at the top, squeezing your pelvic floor muscles. And again. Envision that white line running from the bottom of your spine, spine to the top of your head. And just hold that contraction.
Feel that energy build and build as you hold for 5, 4, 3, 2, 1. And letting go with a big exhale out.
And now just staying where you are as I guide you through our meditation.
Keeping your eyes closed and softening your whole body.
Soften your head.
Relax your jaw.
Relax your chest.
Allow your arms to deeply soften.
Same as your legs.
Now turn your attention inwards, away from your breath and towards your feelings and emotions.
How are you feeling?
It could be joy.
Sadness, peace, or even frustration.
Without judgment, without expectations. Simply allow yourself to acknowledge these emotions.
Allow them to exist and be.
Accept these emotions as they are all a part of you.
Send them love in this moment.
It's when you live in the moment. You can be exactly who you are supposed to be.
What does that person look like?
Imagine them now.
This person is always within you.
Allow yourself to be vulnerable in this moment.
You don't have to be strong all of the time.
You are safe, you are accepted and you are deeply loved.
Feel a sense of relief as your body becomes lighter and lighter. Lighter.
Now, as we come to a close, I want you to repeat the following affirmations either out loud or in your mind.
My power is in the present moment.
My power is in the present moment. Moment.
This affirmation is a simple and sure reminder you can use any time you need to get out of your mind and back into the present.
Now where you lay. Just bringing some awareness back to the room.
What do you see?
Really notice your surroundings.
Feeling a sense of calm and happiness.
And also feeling proud that you've given yourself this time today.
And know that any emotions, feelings or visions that came up are completely normal.
Take a big breath in.
Holding at the top.
And letting go with a big exhale out.
Breathing in.
And gently letting go.
Wiggling your fingers.
Wiggling your toes.
Enjoy this moment.
And sitting up whenever you are ready. No rush, just when you're ready.
Once you've come back, I ask you all how you feel now. How are you feeling?
