A guided SOMA breathwork meditation for anxiety and depression led by a single speaker (Niraj Naik). The session instructs posture (sit upright or lie down), brings awareness to breath and current emotional state (notably sadness), and uses paced counted breathing (counts of 2–4) to exhale and transmute heavy emotions into positive energy. The guide includes repeated affirmations (e.g., "I am feeling better", "I am releasing"), instructions to increase breathing pace to release, and prompts to raise vibrational energy and inhale joy/trust while exhaling sadness/doubt.
Chapters
Sit comfortably with your back straight in an upright position.
Or you can lie down with your arms by your side, your legs out straight in a place where you will not be disturbed.
Now bring your awareness to your breath as you breathe in.
And out.
That's right.
Bring your awareness to your emotional state in this moment.
Feel the heavy weight of sadness pulling you down.
The lead that will be transformed into gold through this experience.
Accept where you are right now in this moment.
And know that this will soon pass. Because everything is constantly changing into something new.
Now we are going to transmute this sadness with the breath.
Exhale the air from your lungs to begin.
As we breathe to the beat.
2, 3.
Out 2, 3, 4. 2, 3, 4. Out. 2, 3, 4. Smooth on the inhale. 2, 3. Smooth on the exhale. 2, 3, 4. Keeping a consistent rhythm. 2, 3. With every breath out. 2, 3, 4. Into the nose to the energy rises. 4. Now through the mouth. 2. As the energy falls.
1, 2, 3, 4. 2 or 3, 4. Releasing thoughts not being good enough.
Those nagging feelings that you cannot feel better to that you don't deserve to feel better.
They are not true.
Let that all go.
Know that you have the power to change those thoughts and feelings that are not beneficial to your well being.
You are aligned.
You are supported.
As you breathe.
Know that you are able to break out of the negative cycles of thoughts.
That you are able to transmute this feeling down by this heavy weight.
Release that weight with the exhale.
Let it go.
2, 3, 4. Now we are going to increase the pace of the breath. Faster.
Breath to release.
Realize that you are loved. You are supported.
I am feeling better.
I am releasing.
I am moving on.
Inhale joy. Exhale sadness.
Inhale trust. To release doubt.
In to release the heavy weight that you are carrying. In to the weight from the past.
That is no longer serving.
Let it go.
Positive energy of light love.
To release.
To let it go.
It's okay. You are alone. You are supportive.
Use the breath to raise your level of vibrational energy.
