A 35-minute guided Soma Breathwork meditation by Niraj Naik that combines pranayama-style rhythmic breathing, breath-holds, pelvic-floor engagement, and immersive visualization to promote energy, relaxation, and manifestation. The transcript includes step-by-step instructions for two rounds of three-phase breathing (rhythmic breathing, exhale hold, inhale hold), safety and contraindication notes, body-relaxation and heart-centered visualization, and concrete breathing cues (counted in/out rhythms) leading participants through the session.
Questions this video answers
Acute severe illness; organ failure; epilepsy; COPD stage 2 or 3; pacemakers or heart arrhythmias; hernia; cancer; pregnancy.
Chapters
Welcome to the Soma Express.
We're going to have a bit of fun with this. Using our imagination to move into the magical dimension of manifestation.
Before you start your journey, there are just a few things you should know as you travel. Today, you'll be doing a Soma Breathwork meditation. The Soma breathwork is a combination of pranayama breathing techniques that oxygenate your body and create more blood flow everywhere, giving you more energy, rejuvenation and healing. It also lifts your mental state, helping you release blockages and find inner peace and inspiration.
In this state of harmony, the protective programmed part of your brain gets quiet and other areas start working and connecting, lifting us into a higher consciousness where we can really reprogram and manifest our dreams.
We'll start with a few minutes of meditation, guiding you to focus on your dream using your magical inner tools of manifestation. Then, as you start to travel, you will charge your dream energy with your breath.
So you can do this lying down or sitting up. Get yourself in a comfortable position in a safe space.
This Soma breathwork is made up of two rounds of breathing. Each round of breathing has three phases. Phase one, you will breathe in a rhythm. Phase two, you'll hold your breath out. And phase three, you'll hold your breath in.
In phase one, you will breathe for a few minutes to the beats of music. Breathing in a smooth, continuous, connected rhythm with no pauses. The rhythm will be guided and easy to follow. Breathe in through your nose and breathe out through your mouth. When you breathe in, you should feel your belly and lower back expand, not your chest. Do not force or push too much in or out.
For phase two. At the end of the rhythmical breathing, you'll breathe fully in and then exhale fully out. No force or pushing. Just arrive to a sweet spot where you can be totally relaxed and comfortably. Hold your breath out. If you're sitting, drop your chin towards your chest.
When you get an urge to breathe, relax and go a bit past your comfort zone. Then take a quick sip of air in and out and continue to hold your breath out. You can take those sips whenever you need to.
For phase three, you'll breathe in again and hold your breath in. While you hold, you can squeeze your pelvic floor muscles. Those are your sphincter muscles, the muscles that you squeeze when you want to hold in your urine. During this moment, you may feel your life force energy rising up from your root, up your spine and into your head. You can also imagine this.
After the hold, you'll let the air out slowly and return to your normal breathing. We'll be doing this round of three phases two times.
And as an extra option for anyone who wants to try. You can charge your life force energy even more during phase one when you're breathing in a rhythm by adding in a pelvic floor. Squeeze at the top of every in breath and relax on every out breath.
One more important note, there are a few health situations in which you should not do phase two or three where you hold your breath. These are acute severe illness, organ failure, epilepsy, copd two or three pacemakers or heart arrhythmias, a hernia, cancer, or if you're pregnant.
If any of these is your case, just do the rhythmical breathing and relax, breathing softly and slowly during the breath hold phases.
Also, it's recommended not to do this on a full stomach. Give yourself at least two hours to digest.
And do not do this while driving, operating machinery or in water.
So now let's start the journey.
Stretch out and make yourself comfortable.
Close your eyes and feel your body.
Now just for a moment, tense and contract all the muscles in your whole body and face as strongly as you can and hold that contraction for a moment.
Hold as 10 tight as you can.
And now let go.
Feeling all the tension just melt out of you.
Allowing your body to relax and feel the relief.
Now take a deep breath in, filling your belly and chest.
And let it out with a huge sigh of relief.
Breathe in one more time.
And as you let the air out, release and fall even deeper.
Letting yourself feel grateful for this moment of relaxation.
Now scan through your body and notice if there are any remaining tensions.
Even subtle ones.
Feel where they are.
And imagine them releasing and falling out of your body.
As you relax even deeper.
Now notice any tensions in your mind.
Even subtle ones.
Feel where they are.
And let them release and float away.
As you feel yourself falling even deeper.
Now zoom into your heart center.
That wide, deep soft space of who you are.
That place where you can feel the core of your being.
Feel your dreams and desires swirling in there.
What is your dream?
As you think of your dream.
Allow yourself to feel your desire for it.
Notice where you feel this desire in your body.
Now zoom into your dream.
Right into the moment when your wish is fulfilled.
Imagine you're living it right now.
Relax into your full imaginative senses.
What does it look like to be there, there?
Notice what you see, what you hear, what you touch, smell or taste.
What are you doing in that moment?
Maybe you are celebrating or jumping with joy.
Maybe you are thanking someone.
Or maybe someone is thanking you.
Imagine what you're doing.
And feel yourself doing it. As if you're living it right now.
Now. Soon your feelings.
How does it feel when your wish is fulfilled?
Maybe you have tears of relief or happiness in your eyes.
Imagine this moment.
And feel your feeling as fully as you can.
Now notice where the feeling is in your body.
As you notice it, you can let it expand.
Now take this wondrous feeling.
And hold it in your hands.
Notice what it looks like, its color or its light.
Take a deep breath in.
And blow your breath upon it and watch how it expands.
Getting bigger and much brighter.
Until it's shining light.
Now take this shining light and put it in your heart.
So you'll always have it with you.
To guide you on your way.
And as you travel through this journey.
It will expand into your now.
As you become your dream feeling.
And it becomes you.
You're about to start your journey. Be playful and have fun.
There are no limits.
Now open your eyes of imagination.
In the distance you can see a golden horse drawn coach led by 18 shining white horses coming towards you.
They will bring you to the station to catch your train.
Imagine those beautiful horses as they gallop towards you pulling that coach which glows in the mist.
As they come closer. They slow down.
Passing you slightly as they come to a halt.
Stopping the coach right at your feet.
The footman steps down from the back of the coach.
He opens the doors and folds out the stairs.
Then he offers his hand to help you step in.
Not knowing at all what is to come. Your curiosity wins and with a gleam of excitement.
You accept.
And then you step in.
Inside the coach are lush blue velvet seats.
As you sit, you notice that it feels like sitting in a corner cushion of feathered love.
You relax deeply into this cushion.
Feeling a sense of being breathed from above.
As the magic begins to enter your lungs.
The horses start shuffling.
Getting ready to go.
In a moment we'll start breathing to the beats of their hooves.
In, 2, 3, 4. Out. 2, 3, 4. In, 2, 3, 4. Out. 2, 3, 4. In.
You are now on your way.
Out. Just listen in to the horse's hooves tapping out.
In.
As you follow my voice.
Out. And the beats of their hooves.
In.
Your body relaxes out as you're carried along.
In.
Out.
In.
Out.
In breathing that circular rhythm out like the rotating wheels of the coach. In feeling the comfort out and feeling so safe.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
Now listen. And the horses start to trot.
In, carrying you.
Out into the rhythm.
In and into the flow.
Out.
In.
As you align your breath.
With the rhythm and the flow.
You can feel the harmony out of your heart joining in.
In.
Out.
In.
As you breathe out, let your breath flow in through your.
Out.
And as you breathe through your heart out. Feel it start opening in.
And imagine a curtain out over your heart.
And that is opening up.
In.
As you imagine it opening out, you can feel.
In gent gentle vibrations out of love.
In.
Out.
In.
Out.
Out.
As those curtains are opened.
Out.
Your heart softens in getting ready to receive.
Out.
In feeling a touch of excitement. Out for what's about to come.
In.
Out.
In.
Out.
In.
Out.
In.
Now you're reaching the station.
Out.
Where you'll go on the train.
In.
Out.
In.
Get ready to exit the coach.
Out.
For your first breath retention.
In.
Breathe fully in.
And breathe fully out.
Relax.
And hold your breath out.
As you enter.
This misty.
Mysterious station.
Where everything.
Seems to be.
In slow.
Motion.
Your body can deeply let go.
And.
Relax everywhere.
As you quietly await your train.
Hold your breath a bit past the comfort zone and before you take a sip of air, relax a bit more as deep as you can.
Then take your sip.
And let yourself.
Melt back.
Into the mist.
When you hear the bell announcing the arrival of your train.
It's time to get ready to breathe in again.
Now breathe in fully.
Hold the air in.
And squeeze your pelvic floor.
Pulling up the energy of your dream.
Feel it flowing up your spine and into your mid brain.
Awakening all the connections.
Now let the air out with a sigh of good feelings.
Breathe fully in one more time.
And.
Breathe out with a to.
Returning to your normal calm breath.
As you see the doors of your train opening asking you to come in.
You hesitate slightly, but with words, wonder and fascination.
You step in.
Then you sit yourself down as the train starts to move.
Now breathe yourself slowly.
And follow the rhythm of the Soma Express.
In, 2, 3, 4. Out. 2, 3, 4. In. 2, 3, 4. Out. 2, 3, 4. In.
As you breathe on the train.
You.
Feel the vibrations.
In feeling the peace of the rhythm.
Out.
In.
Out.
And as you gaze out the window.
You fall into a daydream.
Dreaming of being in your dream.
In.
Out.
In.
In.
Out.
In.
In.
As you flow that circular breath.
Through.
The light in your heart.
In.
You can fully imagine.
Living in your dream.
Fully sensing that mood moment.
When your wish is fulfilled.
In.
Out.
In.
In.
Out.
As you flow with your breath.
Through.
That light in your heart.
In.
Keep dreaming that moment.
When your wish is fulfilled.
In.
Feel yourself there.
And let it expand.
Let's breathe faster now.
And in, out, in, out, in.
Charging your dream. In, out, in and charging your light.
In, out, in, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out. In, out, in.
The train stop is coming.
In, out, in.
Prepare to step out.
In, out, out. In, out.
Now breathe fully in.
And breathe fully out.
Entering into your breath retention.
Letting yourself fall.
Into a vortex of matter magic.
As you feel your dreams swirling around you.
All you can possibly need or desire is already yours.
Sam.
Let yourself sink deeper.
As your dreams soak.
Into the magic of creation.
If you feel ready, go ahead and take that deep breath in. And hold.
Squeeze and pull up the energy of your dreams through the light in your heart and into your third eye.
As it starts to shine out into your reality. Into your reality.
