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.
Feel into your breath.
Expand through your belly,
Expand into the chest.
With passive,
Slow,
Gentle exhales through the mouth.
With every exhale,
Relaxing,
Letting go.
Letting go of your feet,
Of your legs,
Feeling the support of the ground.
Letting go of your lower back.
Feeling how your hands are sinking deeper into your state of relaxation.
And bringing your awareness towards the neck,
The shoulders,
The cheeks,
The jaw.
Just allow your body to relax.
You may connect with an intention for today.
Give attention,
Become aware of that inhale and exhale.
And as we are more relaxed,
More present,
Let's go into our first round of breath.
Circular breath through the mouth.
Fully charge whatever you feel,
Keeping that wave,
Belly.
Your inhales are becoming deeper,
Stronger.
Connecting with the deepest you.
Powering all these cells within your body.
With every breath,
Becoming the observer within yourself.
About five more breaths.
Powerful,
Strong.
Whatever you feel,
Fully charge,
Letting go.
Whenever you're ready,
I invite you to take a large breath in.
Fully charge.
Hold that breath for a couple of moments.
Become aware.
Slowly exhale,
90%.
Let go of the oxygen in your lungs.
And allow yourself to pause.
There is no need to breathe after the exhale.
Whenever you feel that you need to take a breath in.
Fully charge,
Hold that breath.
You may contract the body.
Any heat,
Any sensations.
Just bring your awareness up into the crown of your head.
Whenever it's enough.
Exhale completely.
Let go.
Straight on to an exhale breath.
Through the mouth,
Belly,
Chest.
Fully charge whatever you feel.
Exhale,
Release.
Go deep inside into that area of peace,
Freedom.
Sensation of just being.
No attachment.
No detachment.
Just observation.
In through the mouth,
The air expands up into the belly,
Up into the chest,
Up into the head.
Passive exhales releasing,
Letting go.
Allowing the breath to breathe you,
Connecting with that circle.
Circle of life.
We can gently go into gear two.
Faster,
Deeper,
Stronger.
Any vibrations,
Any sensations,
You may move with your breath.
Your hands,
Your feet,
Your hips.
Allow this energy to explore its way throughout.
Any inflammation,
Any vibration,
Anything that may be stuck.
Dissolve,
Expand.
And gently on to gear three.
Faster,
Deeper,
Stronger.
Whenever you're ready.
Bringing this round to a close.
I invite you to exhale 90%.
Let go.
And allow yourself to pause.
No need to breathe.
Whenever you feel that you need to take a breath in.
Fully charge and hold that breath.
Feel how that energy expands through the bottom of your feet.
Send it up through the spine.
Up into the crown of your head.
And hold it right there.
Right between your eyebrows.
Exhale,
Release,
Let go.
Two breaths in,
One breath out.
Expanding this way even further.
In,
In,
Out,
Out.
The first breath expands into the belly.
Whatever is left.
Bring it up into the chest,
Up into the solar plexus.
The beautiful,
Bright sun.
On the exhale,
Dissolve whatever is not needed.
Releasing,
Letting.
As you breathe,
Scan your spine.
Allow the belly to fill up with energy and color.
Allow the chest to fill up with energy and color.
Allow the heart to take what it needs.
Love yourself.
Trust yourself.
You can always bring your awareness back onto the inhale and exhale.
Slowly bringing this round to a close.
Whenever you're ready.
Exhale 90%,
Let go.
And allow yourself to pause.
There is no need to breathe.
Just listen and observe.
Whenever you feel that you need to take a breath in.
Fully charge,
Hold that breath in.
Contract every muscle,
Every cell of your body.
Bring your awareness between your eyebrows.
Hold it right there.
When it's enough.
Exhale,
Release.
And on to the final round.
Make it powerful,
Make it strong.
Make it yours.
In.
Starting with the root.
Three,
Five breaths.
Just below your navel.
Aligning yourself.
Powering yourself.
Grounding yourself.
Up into the belly.
Allow five,
Ten breaths to expand into the belly.
Going higher up towards the solar plexus,
The chest.
Just allow the next three,
Five breaths.
Send your awareness,
Send your attention.
Right into the center of your chest.
Dissolving any blockages.
Exhaling peace,
Tranquility.
We can move higher up.
Towards the heart.
Any pigments of green,
Blue,
Red.
Allow it to expand in your heart.
Expression,
Voice.
Let's move towards the throat area.
Just allow the throat to take what it needs.
And you can smile back.
With gratitude,
Love.
For goodness.
Whenever ready,
I invite you to take a large breath in.
Fully charge through the mouth.
Hold that breath in.
Contract the body,
Every muscle,
Every cell.
And bring your awareness up to your third eye.
Between your eyebrows.
And hold it right there.
Exhale,
Release.
Let go.
Bring your awareness just above your head.
Connect with your natural breath through the nose.
And observe any sensations.
Any vibrations.
As your energy expands beyond you.
With gratitude and forgiveness.
