Welcome.
My name is Victor Goenka,
And I'm 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 get into a comfortable position.
Gently close your eyes.
You can bring one hand onto the belly,
One hand onto the chest,
Just to begin with.
The space between thoughts.
We're going to dive into a journey into the deep,
Inner,
Inner quiet space.
Beginning with releasing and grounding.
Emptying the weight of those thoughts,
The weight of those feelings,
And reconnecting with the body.
That is the first and primary place where we can feel safe,
Where we can expand in safety.
You can feel how the breath expands through your nose,
Expands into the belly,
Expands into the chest.
Passive exhales through the mouth,
Letting go.
Let your body arrive before your mind tries to follow.
Take a deep inhale through your nose.
Exhale through your mouth,
Letting go.
Going into the next breath,
Do it again,
Fuller this time.
The breath becomes larger,
The exhale becomes more smooth with relief.
And one more time,
Inhale deeply,
Exhale completely.
Feel the earth beneath you,
Solid,
Patient.
Just as you allow the breath to breathe you.
It's been wanting for you to stop running,
Running away.
Feel how it holds you without asking for anything in return.
Let gravity do the work,
Dropping your shoulders.
Relaxing the mouth,
The jaw,
Letting go of your face muscles.
Softening the space behind the eyes.
And let's begin with slow,
Heavy,
Deep breaths through the mouth.
Fully charge in for six.
Out for six.
Shorten the next inhale in for five.
Exhale for five.
Inhale for four.
Exhale for four.
Inhale for three.
Exhale for three.
Choosing a speed,
A rhythm that works for you.
Allow the circular breath to take over.
With each exhale,
Imagine releasing a layer of noise,
Tension,
Or shoulds.
Inhale,
I'm arriving deeper to myself.
Exhale,
I'm letting go.
Between every breath,
There is a subtle pause.
An unconscious pause.
Allow these pauses to flow into the center of your attention.
Allowing the breath to breathe you.
That small moment of silence,
A doorway opening into stillness.
The pulse in the feet.
The rhythm of the heart.
The expansion and the fall of the chest.
We're going to take a large breath in,
Hold that breath with full lungs.
Whenever enough,
Exhale,
Completely let go.
Going straight on to the next breath.
Circular breathing in,
Out.
You're not your thoughts right now.
You're the awareness holding them.
Vast,
Steady,
Patient.
Smooth,
Silent,
Circular.
No pause between the inhale and exhale,
Just flow.
Feel the breath as an ocean wave,
Arriving and leaving.
No need to control it.
You're being breathed by life itself.
We can visualize a gentle blue light entering on each inhale.
Cool,
Soothing,
Balancing.
That ability to express yourself clearly,
To hear your inner voice.
On the exhale,
The same light flows through the body.
Clearing residue from every cell.
Every breath now guides you inward.
Whenever ready,
You can take a large breath in,
Hold that breath,
Contract the body.
Starting with the feet,
Pull this energy up,
Up into the crown of your head.
And hold your awareness right there.
Thoughts may pass by,
But they no longer hook your attention.
You're sinking below the noise,
Into pure being.
Whenever you feel like it's enough,
Exhale,
Completely let go.
And embark straight onto the next breath,
Fully charge whatever you feel,
Exhale,
Release.
This is the space,
The space between thoughts.
The mind stops.
Attaching,
The mind stops.
Grasping.
And the heart begins to listen,
The heart begins to speak.
Circular breathing in and out.
In and out.
You can increase the tempo,
Go even faster onto gear two of your breath.
Anchoring into deep presence,
Into gratitude.
Renewed feeling of aliveness.
Bring your awareness to the heart,
Just where we started.
Feel the warmth there,
The center of your awareness.
In,
Out,
In.
With each inhale,
Imagine breathing in calm.
With each exhale,
Imagine spreading peace through your whole being.
A soft golden light expanding from the heart.
It flows,
Flows through the chest,
Flows through the arms.
Expands through the throat,
Floats.
Into every face cell.
And down the legs and feet.
This light is your natural state,
Calm,
Clear,
Awake.
Let's take a large breath in,
Hold that breath,
Contract the body.
Nothing to achieve,
Nothing to prove,
Just be.
Just being.
Bringing your awareness to the crown of your head,
Between your eyebrows.
Whenever it's enough,
Exhale,
Completely let go.
Final round,
Make it powerful,
Make it strong.
Imagine standing in a vast open field at dawn,
The air is still.
The world hasn't started yet.
As you breathe,
And the sky breathes with you.
Let your breath become effortless again,
Allow it to breathe you.
The body feels lighter,
Softer.
The mind clear.
Clear as an open sky.
Ten more breaths,
Bringing this round to a close.
In.
Whenever you're ready,
I invite you to exhale 90%,
Let go.
And allow yourself to pause in stillness.
No need to breathe after the exhalation.
Remember who you are,
The space between all doing.
The calm behind every storm.
Connect with that feeling,
This peace into the rest.
Not as something you visit,
But as something you are.
Whenever you feel that you need to take a breath in,
Fully charge,
Hold,
Contract.
Send all this energy up.
Through your feet,
Through your spine,
Through your neck,
Up into the crown of your head.
And bring your awareness.
Between your eyebrows to the third eye.
Whenever it's enough,
Exhale completely,
Let go.
Reconnect through the nose.
Normal,
Subtle,
Slow breaths.
And just give yourself a couple of moments to feel into the state of presence that you have created.
