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.
So let's get into a comfortable position,
Gently close your eyes.
Feel into your breath.
Slowly shifting from doing to being.
Feels like we need to reestablish safety,
Safety in the body,
Safety within ourselves.
Feel how the breath expands through your feet.
Expands into the belly,
Expands into the chest.
Just allowing yourself to flow.
The exhales letting go of pressure.
Letting go of momentum.
Letting go of excitement.
Letting go of results.
Just beginning to slow everything down.
This is your time to land back into yourself.
Just noticing where you are right here,
Right now.
Feel the contact points,
Your feet,
Your back.
The weight of your body supported fully.
Nothing to hold,
Nothing to fix.
Take a deep breath in through the nose.
And release whatever is not needed through the mouth.
Onto the next breath,
Inhale,
Fill the lungs completely.
Exhale,
Let the air fall out.
One more,
Inhale deeply,
And release.
Bringing your attention to your senses,
Connecting with the rhythm that works for you.
Notice the air,
The air on your skin.
Any sounds around you.
Any color sensations behind your closed eyelids.
Just allow yourself to realize that you're safe.
That you're free.
Inhale through the nose or mouth for the count of four.
Hold that breath for a count of two.
And exhale slowly through the mouth for the count of six.
Prolonging that exhale.
Inhale through the nose or mouth for the count of four.
Hold for a couple of moments.
And exhale through the mouth,
Prolonging the exhale,
Letting go.
With every exhale,
Feel the body getting heavier.
Any leftover energy draining down into the earth,
Through your feet,
Through your back,
Through your hands.
You don't need to hold it anymore.
Inhale.
Exhaling slowly through the mouth.
Now that your energy is settling,
Calmness is becoming more present.
We'll move into more of a coherence rhythm.
Breathing in for five seconds.
And exhaling for five seconds without any pauses.
But trying to keep those inhales and exhales equal.
Whatever feels right through the nose or mouth.
Smooth,
Steady.
Without force.
Inhale,
Two,
Three,
Four.
You can imagine the breath moving in and out of your heart.
Each inhale bringing balance,
Strength.
Each exhale,
Releasing tension.
If any heaviness or attachment is still present,
At this moment.
You may even exhale with a vibration,
With a sigh.
Just adding any kind of expression of your voice that can allow to soften your chest,
Your throat and mind.
Let's allow ourselves to go in a deep retention.
With no needing to breathe.
Whenever you're ready.
Exhale.
Let go.
And allow yourself to pause.
Just listen and observe.
Whenever you feel that you need to take a breath in.
Hold that breath.
Allow the body to take what it needs.
Whenever it feels like it's enough.
Exhale completely.
Let go.
And allow yourself to embark onto the next round.
Shortening the breath.
Enhancing the pace.
Just adding even more volume to each inhale.
You can imagine that the breaths are shortening to three moments.
And exhale.
Exhaling,
Two,
Three.
Inhale,
Two,
Three.
Exhale.
Returning to stillness.
If you wish to,
You can bring one hand onto the belly,
One hand onto the chest.
Just to feel how your breath moves beneath your hands.
Gentle waves.
Any heat,
Any energy going from your hands.
You can imagine how this power of the breath is beginning to flourish.
Throughout the heart,
Throughout the chest,
Throughout the belly.
And maybe you can notice that the calm that peaceful state of absolute presence isn't necessarily the absence of energy.
But it's actually energy that's organized,
That's being guided.
As the beautiful wave comes through the feet,
Up into the head.
From the head down,
Exhale,
Release.
Igniting that spark,
Refining it.
Aligning.
I invite you to take yourself through a full,
Gentle body scan.
Starting with your forehead.
The eyes.
The jaw.
Shoulders,
Arms,
Hands.
Chest,
Stomach.
Loving your hips,
Your legs,
Your feet.
Loving every cell of your body.
Ready to go into the second retention.
Exhale,
Release.
Let go.
And there is no need to breathe.
Allowing yourself to pause.
Whenever you feel that you need to take a breath in.
Fully charge through the feet,
Up into the head.
And hold that breath.
Whenever it's enough,
Exhale,
Release.
Let go.
And allow yourself to go into the next round.
Shortening this breath,
Enhancing the power.
You can bring your awareness to the chest.
Imagine that golden light at the center,
Expanding with each breath.
With each inhale,
It brightens with every exhale.
Spreads through the body.
Let the silence deepen within you.
Letting the breath move naturally as you direct it,
As you guide it.
The energy that once rushed outward is now returning home.
To nourish,
To fulfill.
About ten more breaths.
Powerful,
Strong.
Whenever you feel ready,
I invite you to take a large breath in.
Hold that breath.
You may contract your body,
Starting from your feet,
Following up the spine.
Just gently bringing your awareness up into the crown of your head.
Maybe focusing between your eyebrows.
Whenever you feel like it's enough,
Exhale,
Let go.
Reconnect through the nose.
Slowly bring awareness back to the body.
And just give yourself a couple of moments to feel,
To enjoy.
Become aware of the state of presence that you have created for yourself.
This serenity,
This peace,
Is the baseline for your presence.
Slowly bring awareness back to your body.
Feel into your fingers,
Breathe into your toes.
Gently opening your eyes.
