Welcome.
My name is Victor Goenka,
And I am honored to be your guide on this meditation journey.
Life can feel overwhelming at times,
Filled with stress,
Expectations,
And distractions.
It's easy to lose connection with yourself.
That's why you're here,
And that's why I'm here,
To guide you.
Together we'll create space for you to pause,
Breathe,
And reconnect with the powerful energy within you.
As a breathwork coach and meditation guide,
I've helped people break free from burnout,
Find clarity,
And reclaim their confidence.
These practices have transformed my life,
And now I'm here to help them transform yours.
This is your space.
You don't need to have all the answers or achieve a specific state.
All you need is an open heart and the willingness to begin.
Let's take this first step together.
Wherever you are right now,
Know that is the perfect place to start.
Breathe deep,
Connect with yourself,
And let's begin.
Let's just connect with our breath through the nose,
Feel how it expands through the feet,
Expands into the belly,
Expands into the chest.
Passive exhales through the mouth,
Letting go.
Let your spine stay open so the energy can flow.
Take a long breath in through the nose,
Exhale passively,
Sharply through the mouth,
And repeat,
Inhale deeply,
Exhale,
Release.
Entering that reset mode,
Each exhale tells your nervous system it's safe,
Safe to let go.
Scanning your body,
Relaxing the body.
Breathe into your fingers,
Breathe into your feet,
Let go.
Let your shoulders drop.
Imagine all the noise,
The pressure,
The tension vibrating out of your system.
No need to hold on.
We're going to start breathing through the mouth,
Taking a large breath in.
If you wish,
You can hold that breath for a couple of seconds,
One,
Two,
And exhale,
Release,
Let go.
Finding a rhythm that works.
Fully charge whatever you feel.
Exhale,
Release.
Continue this rhythm.
Every inhale is becoming larger,
Stronger,
And deeper.
Let each breath wash through you like a warm tide,
Grabbing on its way.
Any shells,
Any rocks,
Clearing the shore,
Exhaling,
Releasing,
Letting go.
The mind may want to wander,
May want to move fast,
But the breath allows you to teach your rhythm to slow down.
The breath is the teacher.
Any vibrations,
Any sensations expand further with every breath,
Can go a little bit deeper,
A little bit stronger.
We can take a large breath in,
Hold that breath.
Just allow the body to take what it needs.
Exhale,
Let go.
Straight on to the next powerful breath,
Belly,
Chest,
Head.
Exhale,
Release.
You may start playing around with that breath.
If you feel like you want to hold it in for a couple of moments between every exhale,
You're free to do so.
You may begin to notice how stillness starts to form naturally between those breaths.
That stillness is your center,
Perfect equilibrium.
On to gear two,
Enhancing the breath a little bit more.
Deeper,
Stronger.
No race,
Just a rhythm.
Whatever your body is telling you,
Keep to this rhythm like an ancient drum keeping time with life itself.
About ten more breaths,
Powerful,
Strong.
Whenever ready,
You may exhale 90% empty the lungs.
Allow yourself to pause,
There is no need to breathe.
Just listen and observe whatever shows up.
Whenever you feel that you need to take a breath in,
You're free to do so.
Through the feet,
Up into the head,
And hold that breath in.
As you hold the breath,
You may contract the body.
Bring your awareness between your eyebrows.
And exhale,
Release.
Straight on to your next breath,
Fully charged,
Round three.
In,
Out,
In,
Out.
If you wish to,
You can add a little bit of timing to it.
Four,
On the inhale,
Hold a little bit.
And then exhale for four.
Just with every breath,
This triangle steadies you further.
Body,
Mind,
Spirit.
Very good.
No limits,
Just your feeling.
Inhale,
Gather energy.
Exhale,
Send roots deep into the earth.
Every inhale pulls in stability,
Every exhale spreads peace,
Vibration through the body.
We can go a little bit faster,
A little bit deeper on to gear two.
Enhancing this breath even further.
Your inner fire.
Not loud,
Simply very clear.
Warmth radiating outward through your chest,
Shoulders,
Face.
Becoming aware.
Ten more breaths.
Powerful,
Strong.
Deepen your breath even further.
Feel your fingers,
Feel your toes.
Beginning to vibrate as one.
Whenever ready,
We're going to go in a nice subtle pause.
Exhaling,
Letting go.
And there is no need to breathe.
Whenever you feel that you need to take a breath in,
Fully charge through the feet up into the head.
Hold that breath and contract the body.
Sending all this energy up.
Whenever it's enough,
Exhale,
Let go,
Release.
Inhale through the nose for four.
Hold the breath.
Exhale through the mouth for four.
Clear,
Strong,
Present.
Keeping to that rhythm.
Every inhale pulls in stability.
Every exhale spreads peace throughout the body.
You can bring your attention to the heart.
And allow the next couple of rounds to simply expand into the heart.
Soft,
Golden flame,
Steady,
Quiet.
Present,
Alive.
Feel the warmth radiate outward through your chest,
Your shoulders,
Your face.
This inner fire.
Not frantic,
Not loud,
Simply very clear.
Whenever you're ready,
I invite you to exhale 90%.
Allow yourself to pause.
Whenever you feel that you need to take a breath in,
Fully charge,
Hold that breath,
Contract the body.
Carry this balance with you.
Grounded,
Calm,
Present,
Awake.
Exhale,
Release,
Let go.
And on to the final round.
Through the mouth,
Large breath in and out.
Fully charge,
And out.
Every breath becomes stronger,
Deeper.
Every exhale,
Releasing,
Letting go.
Gently going to gear two.
Faster,
Deeper,
Stronger.
In,
Out,
In.
And the final ten breaths.
Deepen your breath even further.
Whenever it's enough,
Large breath in.
Hold the breath with full lungs.
Bring all your awareness between your eyebrows.
Hold it right there.
Contract your body.
Whenever ready,
Exhale,
Release,
Let go.
Reconnect with the breath through your nose.
Give yourself a couple of moments to feel,
To enjoy the state of presence that you have created for yourself.
When ready,
You can breathe into your fingers,
You can breathe into your toes.
Feel into your body.
Clear,
Strong,
Present.
Thank you.
