A guided 23-minute SOMA Breath meditation led by Niraj Naik (multiple speakers). The session alternates paced breath-counting (4-counts, 2-count cycles, accelerated rounds and holds), physical activations (pelvic-floor contractions, full inhalation squeezes), and repeating affirmations focused on embracing change and manifesting positive transformation (phrases like “It is safe for me to change now,” “I love myself enough to change now”). The practice includes progressive relaxation cues (scalp, cheeks, jaws, diaphragm), energetic visualizations (sending energy up the spine, third-eye focus), and closing grounding instructions (awareness of feet → legs/hips → arms → torso → neck/eyes, then open eyes and smile).
Chapters
Just follow the rhythm. We'll start with a four.
Four.
You breathe in four with the nose.
And you breathe out far with the mouth.
No forcing. Connect and smile. Just smile.
Ready?
In 2, 3, 4. 3, 4.
Breathe in with the nose.
Let go with the mouth.
Exhale.
Inhale.
No forcing.
Exhale.
That's right.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Breathing the energy of change.
Exhale.
Let go.
Any doubts? Any tension worries inside?
Exhale.
Inhale.
Exhale.
Oh yeah.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Imagine pain in the exhale.
When you breathe in, you ride the wave.
Exhale.
You just let go of the breath out.
In.
Up the wave.
Exhale.
Breathe in.
Everything is changed.
Exhale.
That's right.
Inhale.
Exhale.
Inhale.
Supercharge yourself. No force.
Exhale.
Just let go. Let go, baby.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
That's right.
Exhale.
In 2, 3, 4.
Exhale.
Inhale.
2, 3.
Fell exit.
3, 4.
Inhale.
2, three, four.
Exhale.
Inhale.
Exhale.
Exhale.
Inhale.
And smile. Inhale and smile.
Inhale.
Exhale.
Just let go the fear of change.
Exhale.
Inhale.
Come the change.
Exhale.
Inhale.
Exhale.
Inhale.
That's right.
Exhale.
Inhale.
Yes.
Exhale.
Exhale.
Inhale.
Exhale.
Let go.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
And fully in.
And fully out.
And hold your breath. Empty lung. Relax the forehead.
The cheeks, the jaws, the diaphragm.
Just go deeper. And whenever you need your touches, take a sniff of air. And again. Fully on.
And just repeat as long as needed. Just go deeper.
Just go deeper.
It is safe for me to change now.
I deserve to change now.
I love myself enough to change now. All parts of me are willing, ready and able to change now.
It is natural for me to change now. It is my best and highest good to change now.
I can thrive with change now. I have the power to create positive change in my life.
Each time you breathe out, just relax.
Relax.
The scalp, the cheeks, the chills, the deaf run.
And go deeper.
Deeper, deeper.
In an account of three, we are going to take a deep breath in. 1, 2, 3. Full in.
Send the energy up. You can open the arms. Squeeze.
Sense any the third eye.
Look at the infinite space between your eyes.
Hold, hold.
Hold.
And release your manifestation.
Again. Full in.
Squeeze. Send energy up the sky, up the spine, in your body. Radiate into your cells. Your DNA in your heart.
Hold, hold.
And Let it go with a sight of pleasure.
And be ready for the next round. We'll start with a 4, 4 and then go.
In 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4.
For the people more advanced, you can contract the pelvic floor on the inhale.
In, two, contract, three, four.
Let go.
Inhale, two, contract the pelvic floor.
Like a palm.
Four, two, three, four.
Let it go.
No forcing. Go with the floor.
In, two, three, four. Out, two, out, three, four. In, two, three, four dot Let it go.
Open deep.
Yeah, that's right.
Four.
In, two, three, Four. Out, two, three, four. In, Two, squeeze.
In, two, out two dot in, two, out two. IN two. Out two. In, Two, out two. And smile. In, two, out two. In, two, out two, in. Squeeze out two. In.
Squeeze.
Out two. In, two- out two. In, two, OUT.
Make love with breathe.
Out two, in, two, out two, and two. Out two, and two, out two.
Almost there.
In two, out, two. In two, out two.
All together.
In, two, out two, in, two, out.
Fully in with nose.
Hold, hold. It's okay. And let it go.
Exhale completely. Hold your breath. Empty lungs. Relax. The scalp, the cheeks, the chills.
The.
Tongue, the Jeff run.
Just go deeper. Just go deeper. And whenever you need, just take a.
Little sip of air. And again, fully out.
And go even deeper.
Deeper.
Deeper.
I have the power to create positive change in my life. It is my best and highest good to change now. I can thrive with change now. All parts of me are ready, willing and able to change now. It is natural for me to change now.
I love myself enough.
To change now. I deserve.
To change now.
And it is safe.
For me to change now.
And I feel the energy building up in the roads.
Feel the tingling and when you got this big this awesome urge to breathe 1, 2, 3 full in.
And squeeze.
Squeeze the pelvic floor Change change is here send it up the spine in your heart magnify radiate from your heart into your cell steadily and help a pin your third eye and just manifest manifest manifest your change.
And just let it go with a sight of pleasure.
Just let it go.
And imagine you are thinking this is it you have changed this is a new day.
This is a new down Embrace the change embrace the new you.
It is safe for me to change now.
And I.
Smile and I smile.
And I smile.
Sam.
And I smile yes my baby.
And 1 be aware of your feet.
And 2 of your legs and hips.
And 3 of your hands, arms and 4 of your torso and back.
And.
5 of your neck and eyes and slowly you can open your eyes and smile it is safe for me to change you know with love it.
