In this 29‑minute guided breathwork session, Niraj Naik leads listeners through a structured meditation aimed at forgiveness and emotional healing. The practice begins with posture guidance and breath awareness, then moves into a visualization where the participant steps into the "reality tunnel" of the person they wish to forgive—whether another individual or themselves. Using a rhythmic inhale‑exhale counting pattern (e.g., 2‑3‑4‑5‑6‑7‑8), the guide deepens focus while encouraging the listener to breathe in love, compassion, and understanding, and to exhale tension and resentment. The session incorporates humming, tonal releases, and imagined shared breathing with the person being forgiven, fostering a sense of mutual compassion. Throughout, the meditation invokes a healing light, a connection to a higher power, and upward‑spiraling energy, culminating in physical gestures (rubbing hands, creating a ball of energy, moving palms apart, and “slamming” the energy into the heart). The practice ends with affirmations of apology, gratitude, and love, a final release of tension, and an invitation to carry the newly cultivated positive energy forward. The overall message is that by consciously breathing, visualizing, and embodying compassion, one can let go of past hurts, align with a higher source of love, and experience emotional renewal.
Chapters
Sit comfortably with your back straight in an upright position, or lie down on your back, the arms by your side, and bring your awareness with your eyes closed to the sound That's right. Coming more and more present with the sound and the sound of my voice. This shall be your guide on this journey into forgiveness. Letting go of the attachment to things from the past. The past does not equal the future. You can change in this moment, right now, as you take a deep breath in Send this energy up, send it up, and draw your breath into every cell of your body by squeezing every muscle in your body and bringing your shoulders up and up tighter towards your ears. Tight, feeling that tension, the heat generating inside, and then releasing. Ah, the sun. Sigh of good feelings, letting go of tension. Now imagine for a moment that there is a movie playing in your mind's eye, and in this movie you have the ability to step into a reality of your command. Command your mind to tune in to the reality tunnel of someone you want to forgive. It may be someone else in your life. It may be you yourself. Know that by letting go of the past, forgiving with compassion, you can free yourself of resistance and tension that may be holding you back from being your truth, your true self connected to a higher power, to step into a reality tunnel of someone you wish to forgive and begin by tuning in to their present self. It may feel uncomfortable at first. Try and step into their situation. Right now, as though you are living it right now. And notice as you breathe in and out, you will further amplify this vision. In 2, 3, 4. And 2, 3, 4, 5, 6, 7, 8. In, 2, 3, 4. Out, 2. That's right. 3, 4, 5, 6, 7, 8. In, 2, 3, 4. Out, imagine. 3, 4. 4, 6, 7, 8. In. As they are in this present moment, how would they feel? 2, 3, 4. What would they be thinking? 6, 7. And what may they be thinking about you? 2, 3, 4. Out. 2, 3, 4. That's right. 6, 7. Just play with this vision. In. 2, 'cause you breathe. 4, out. 2, 3, 4, 5, 6, 7, 8. In, 2, 3, 4, out. 2, 3, 4, 5, 6, 7, 8. In, 2, 3, 4, out, 2, 3, 4, 5, 6, 7, 8, in, 2, 3, 4, out, 2, 3, 4, 5, 6, 7, 8, in, 2, 3. What would be their situation? How would it feel to be in their place right now? 1, 2, 3, 4, 5, 6, 7, 8. And now deep breath in. And breathe all the air out and hold your breath. As you press pause in your breath, press pause on your life for a moment and step deeper into this new reality tunnel. That's right. Then take a deep breath in, hold, release with a tone. Ah. Om. That's right. Get ready to breathe together. In, 2, out, 2. Now get ready to breathe in a rhythm. In, 2, out, 2, 3. Going deep for into this reality's time. Out to begin to now pull your mind to out to into an earlier time in this person's life. 2, 3, 4. In to out to 3, 4. Moment in their life out, 2, 3, 4, which may have shaped their reality. 2, out, 2, 3, 4, in, 2, 3, 4, and made them choose to do the things that they choose to do. In, 2, out, 2, 3, 4, in, breathing in love, out, 2, breathing Breathing out compassion. In, two, out. Filling yourself up. Three, four, in the healing light of love. Out, two, three, four. In, two, out, two, three, four. In, two, out, two, three, four. In, to, out, to. Try and understand the situation out to, for a moment. Allow your mind to just run free out to, through, through. In, just breathe through out to discomfort or tension. In, to, as you release out to tension through, through. In, to, out, to. 3. We come deeper and deeper into the light of love. 2, 3, 4. In, 2, out, 2, 3, 4. In, 2, out, 2, 3, 4. In, 2. Now take a deep breath in. Hold. Send this energy up and begin to see, witness the light, the healing light coming through you as you are. In the spiritual force of the person you are forgiving right now. And then release with a hum. Hum. Coming back to normal breathing, tuning this mental movie, your mind's eye, now to the moment where you were hurt by this person you want to forgive. Witness that moment as though it's happening right now, this time stepping into their reality tunnel, understanding the perspective. In, two, as you breathe, four, out, two, in this rhythm, three, four, in, two, as you breathe, four, In this rhythm, begin to harmonize to the frequency of balance, reason, understanding, foundation, compassion. 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, begin to see, 4, out their perspective. 3, 4. In, 2, 3, tune into it. Out. So it's happening right now. In. 2, 3, 4. Out. 2, 3, 4. In. Breathing in love. 4. Out. Breathing out understanding, compassion. In. 2, 3, 4. Out. 2, 3, 4. In. Washing away the pain. 3, 4. No more tension shall remain! In 2-3-4... Out 2-3-4... In 2-3-4... Out 2-3-4... In 2-3-4... Out 2-3-C-4— into their being come alive. 1, 2, 3. With love. As you breathe in, breathe in the love and hold it in and fill the being of the person you want to forgive with your love, your understanding, compassion, forgiveness. Hold it and feel this white light move through you, into you, around you. A transmitter. The frequency of truth, love. That's right. And then release with a hum. Hum. And hum. Hum. Vibrate. With a frequency of love. That's right. Keep humming. Huh. Feel the energy, feel the spirit inside. And now bring your arms around the person you wish to forgive and breathe together. In, two, out. That's right. Imagine you are both breathing the same rhythm of compassion and understanding. Out, two, in, two, out. Letting go with the tone in, two, out. To tone of good feelings, two, out. That's right. From the hearts, out. Breathing out, in, into the hearts. The sigh of defiance. In, to, ah, to, in, to, ah, to, in, to, ah, to, in, to. And as I repeat these words, to, in, to, prayer of forgiveness, to, receive, to, ah, face, the person you want to forgive to change, to in, to, face of, to joy, to love, to peace in the heart. In, to, out, to, in, to, out, to, in, to, out, to, in, to, out. 2 out! 2 in! 2 out! 2 in! 2 out! 2 in! 2 out! 2 in! 2 out! 2 in! 2 out! I'm sorry to— please forgive me to to thank you to I love you too— I'm sorry please forgive me to thank you to I love you too—I am sorry please forgive me to thank you to I love you too-I'm sorry please forgive me-to thank to I love you to I'm sorry please forgive me thank you too— I love you too—I am so pleased for giving it to—you do? Thank you! To my lovely Thomasina! That's right. And see the face change to a big beaming smile. That's right. To see and witness. To radiance. To pure love. To letting go. That's right. Let it go. Let it all go. Call in the love. Call in the light of your higher power. Now fill your entire being with the love from above. That's right. 2 in 2 out, 2 in 2 out, 2 in 2 out, 2 in 2 out, 2 in 2 out, 2 in 2 out— I'm sorry! To please forgive me. To thank you. I love you too. Sorry to— Please forgive me. Thank you too. I'm sorry to— Please forgive me. Thank you too. I love you too. I'm sorry to— Please forgive Give me to thank you to, I love you to. That's right. In to feel that joy in your heart, to feel that energy moving to through you, out and into you, around you. In to the healing light of love. In to out to bring peace into your heart and take a deep breath in. That's right. Hold in that love and become one. And breathe all the air out and hold your breath. That's right. Enter. Into a state of pure relaxation. Command your mind to become completely still, allowing the thought files to reassemble, clearing the clutter, the unconscious mind. And realigning the warehouse of new thoughts, ideas, dreams, and visions. To let go of the past, call in the new, invoking the strength of your higher power. And then take a deep breath all the way in. Send the energy up and up and up and up. The spiral of electric light all the way up. Become one with the source of all that is. And then release with the tone hum. And hum. Hum. Hum. Aum. Evaporates tension. Release, release, let it go. Now rubbing both your hands together fast, creating a friction. That's right, rub, rub, rub, generate that heat, feel the energy. That's right. And then gently pull apart palms of your hands. Notice the energy between each of your palms. Start to gradually move Palm apart, noticing that you have a ball of energy in front of you, and see this energy and witness a moment of pure joy and happiness as you have let go of the old to invite in the than you. And take this energy. And when you have got it all, and you know you've got it, and only you know when you've got all this energy, life force, and that feeling and vision clear and bright, Slam this energy into your heart and take a deep breath in and release. Ah, let go of the tension. Feel the relaxation. Know that as you leave this experience today, you shall do so a new sense, positive energy connected to a light of a higher power. Trust in this guidance. Much love, positive energy for your day ahead. Peace.
