Guided morning breath meditation led by Niraj Naik (with counting support from "Sam") that uses breath awareness, visualization and SOMA-style rhythmic breathing to cultivate deep gratitude, bodily warmth/tingling, and energetic alignment. The session guides posture, invites a gratitude-focused mental "movie" and color imagery, directs slow counted breathing patterns (repeated "in 2, out 2,3,4" cycles), includes breath-holds and encouragement to "push beyond the comfort zone," and finishes with affirmations to carry the feeling forward.
Chapters
Sit comfortably with your back straight, in upright position where you can lie down with your arms by your side, your legs out straight, where you will not be disturbed.
Now, bring your awareness to your breath as you breathe in.
And out. That's right.
And bring your awareness.
To an intention of gratitude.
By becoming aware of a time when you are truly grateful for being alive, for being this human. On this incredible experience called life.
Imagine there's a movie playing in your mind. And project that movie out.
Where you are the lead character, doing what it is that makes you feel truly grateful. And for a moment now, just embody those feelings, sensations of deep gratitude.
Project this movie out in your mind's eye.
And embody those feelings of deep gratitude as though they're happening right now.
Sam.
And you're carrying forward this vision throughout this zone. Again.
As we breathe in and out, notice that the feelings of gratitude expand and amplify. That's right.
And make it real.
By turning up the dial on those good sensations.
As we begin to breathe in a rhythm.
And when I say in, you're going to breathe in. And when I say out, you're going to breathe out the perfect rhythm, rhythm and groove of the music.
In, two, out, two, three, four. In, two, out, 2, 3, 4. In, two, out, Two, 3, 4. In, 2, out, 2, 3,4. In, 2, out, two, 3, 4. In, Two, out, two, three, Four. In, 2, out, Two, three, four. In, Two, out, Two, three.
Notice as you breathe, that feeling of gratitude expands.
And turn up those dial on those good sensations with every breath you take. In and out. That's right. Imagining that you're breathing in gratitude, breathing out love and all those good feelings. Good sensations.
2, 3, 4. In, 2, out, 2.
That's right.
Breathing in and out in a slow, smooth, consistent rhythm.
Making sure your breath is in smooth, constant rhythm.
Like an ocean wave.
As you breathe in, in and out. Imagine these feelings of gratitude are expanding into every single cell of your body.
Healing and nourishing you with those good feelings. Good sensations of gratitude.
In, two, out.
In, 2, out, 2, 3, 4.
In feeling out. With expansion throughout your body.
In.
As you wake up all of your blood vessels.
Feeling a warm, tingling sensation growing inside your body.
And notice as you breathe in a rhythm, a feeling of gratitude begins to grow and expand. Notice where this feeling begins from. And give it a color.
And observe this color expanding and rising with every breath you take. In and out. That's right.
And notice as it begins to expand, so does the feet feelings of deep gratitude. The good feelings, good sensations of being grateful. That's right.
That's right.
Getting ready.
Take in a deep breath.
That's right. Feeling yourself supercharging as you breathe fully in, squeeze and let go and breathe fully out.
And hold your breath.
As you hold your breath.
You go.
Into a moment of deep relaxation and inner peace.
As life is just a series of inhales and exhales.
As you hold your breath, you press pause on life. You go into a moment of deep relaxation.
This allows the thought files to reassemble.
Giving you a sense of freedom, clarity.
Joy.
If you get a nurse to breathe, override the first sensation to breathe and just push a little bit beyond the comfort zone and then take a little sip in and breathe and exhale fully out again and hold your breath.
Going.
Back into that deep state of meditation.
Any awareness of those good feelings, good sensations of all this energy, energy you've just brought into your body, healing and nourishing every cell.
As you go deeper and deeper within your own mind. Enjoy the bliss.
When you get that real strong Hershel, breathe. See if you can override that feeling. Just for a mom. Push past the comfort zone as a metaphor for life. As you go beyond the comfort zone, this is when the strength and growth happens. So embody that and overcome any fear.
Any sense of control, and just let go and surrender to the moment.
As you break free and liberate.
And then when you get a big strong urge to breathe, breathe fully in.
Hold.
Squeeze.
And hold your breath for as long as it's comfortable.
And just gently let go with a sigh of good feeling things.
Let's get ready to breathe in beats.
In, two, three, four.
Out, two, three, four.
In, two, three, Four.
Out, two, three, Four.
In, two, three, 4. Out, out, two, three, four. In, two, three, four.
Out.
Two.
Out.
That's right. Supercharged with all this new energy from the universe. Call it in.
That's right.
Because you are amazing. You are a miracle and you already have everything you need to receive. Infinite love, health, wealth, abundance are yours. Just open your hearts, open your mind and connect to the wide light within.
This is who you truly are.
That's right.
In, 2, 3, 4. Out, 2, 3, 4. In, 2. That's right. Keep breathing, Keep connecting.
Because you are amazing.
In.
Out.
As you breathe in gratitude and breathe out love.
Make your intention clear and embody this moment where you experience the greatest joy, the greatest liberation, knowing that you're on the path, the journey where you want to go, where you deserve to flow. As you grow.
Become one with all that is.
You are amazing. A miracle. And you have everything you need to receive.
Just open your heart. Let the love pour in. That's right.
Sam.
Step in to who you truly are, who you deserve to be.
Become one with that moment of absolute joy and freedom.
That's right.
Sam.
And let go.
Exhale, letting go of all of that remaining air. And then hold your breath.
Going back.
Into the moment of absolute stillness.
Deepest, most profound state of meditation.
As you connect.
With the essence of your soul.
Imagine all of this new energy.
Penetrating every cell in your body. The cell soma.
Supercharging you.
With your future. Aligning your inner world with your outer world, with your truth.
Taking you into absolute states of flow.
As you go beyond what you you.
Thought was possible.
When you get that first sensation to breathe, override that first sensation.
And then take a little sip in and exhale fully holding your breath.
And again going beyond the comfort zone. As you go beyond the comfort zone.
And strength.
Growth.
Expansion.
Truth of who you are are.
Where you turn the impossible into I'm possible.
So when you get that next sensation to breathe, override that one more time. And then take a full deep breath fully in.
Squeeze and hold. And imagine shooting at up this energy, up and up and up. As you hold your breath fully in.
Imagine sending this electric current of consciousness up into your midbrain, illuminating your higher power.
Imagine this white light starts to radiate all the way through your body, illuminating, expanding, radiating out into the cosmos. Sending information to your higher self.
To bring you into absolute alignment.
You will move forward with a new foundation, sense of heightened energy.
Heightened awareness and inspired thinking.
As you become activated, take forward this energy and feeling of gratitude wherever you go. And notice how it rubs off around you.
And be grateful for the feeling that you give to others as you vibe at a higher frequency.
And notice as you vibe with that higher frequency begins to help you attract a tribe that is also at your wavelength, helping and supporting you from forward in your journey through life. That's right.
