Welcome to this embodied alignment meditation,
A guided experience designed to bring you into deep connection with yourself and your vision for the future.
I'm Elie Sotoé and I'll be guiding you through this journey using breath work to calm and awaken your system,
Followed by a meditation to ground you into the present moment and expand you into your highest potential.
Before we begin our meditation,
We'll start with two powerful breath work techniques,
Our vagus nerve toning breath and our Kapalabhati.
These are more than just breathing exercises,
They are tools to shift your nervous system,
Awaken your energy and bring you into deep presence.
Our vagus nerve toning breath or our 4-7-8 breath will be a breath where you breathe in through the nose for four,
You hold the breath for seven and you breathe out through the mouth,
Creating an ocean like sound for eight.
This breath helps activate the vagus nerve,
Which helps to switch your body out of fight and flight mode and into a calm,
Relaxed state.
We then move into our Kapalabhati breath or our skull shining breath.
This is an energizing and cleansing breath that clears stagnant energy,
Awakens your mind and sharpens your focus.
It consists of short,
Forceful exhales through the nose with the inhales happening naturally.
You want to try and pump your stomach as much as you can throughout this,
Drawing the navel towards the spine forcefully.
This breath stimulates circulation,
Detoxifies the body and clears mental fog,
Preparing you to be able to connect more deeply with yourself.
So let's begin.
Find a comfortable position,
Either seated or lying down.
Close your eyes or settle your gaze softly.
Take a deep breath in and as you breathe out,
Allow yourself to arrive fully in this moment.
Start by taking a deep inhale through your nose and let go with a sigh.
Let's begin through that vagus nerve toning breath.
Inhale through your nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Out the mouth,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In the nose,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven.
Out the mouth,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Hold.
In,
Hold.
In,
Hold.
One more round,
Two,
Three,
Four,
Hold.
In and just allow the breath to settle back into a natural rhythm.
We'll prepare for our Kapalabhati breathing,
An energizing breath to awaken the body and the mind.
Remembering that you'll aim to begin short,
Sharp exhales through the nose,
Pulling the navel towards the spine forcefully so that you're pumping with the stomach in each exhale.
Keep your chest still,
The movement comes from the belly.
Focus on the exhales and the inhales will happen naturally.
We're going to move through two rounds of 30 breaths,
Followed by a round of 60.
Stop at any point that feels like you've reached your maximum.
And in the in-betweens,
Try to just let yourself settle into this stillness,
Maybe even a slight sense of floating.
Allow the breath to gently just trickle in as it wishes,
Not forcing or concentrating too much on how it works.
Just try to be the observer.
So start by taking a nice inhale through your nose,
Filling your belly.
And exhale.
And let's inhale to begin.
Five,
Four,
Three,
Two,
One,
Release the breath.
Just observe and feel.
Notice any stillness or clarity or heightened awareness.
We'll start to prepare for another round of 30.
Take an inhale to begin.
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Release.
Let go.
And we'll move through one final round,
Going as far as you can.
Maybe you do 30 again.
Maybe you come with me for 60,
Or maybe you even work towards 90 if you're feeling more like an advanced practice.
Wherever you are,
Let's inhale.
And we begin.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Observe.
Feel yourself here.
Feel the lightness,
The ease.
Maybe even a sense of clarity in the mind.
And now placing a hand over your heart,
Just feel its gentle rhythm.
You are here,
Alive,
Exactly as you are meant to be.
There is nothing to fix.
There is nothing to change.
Right here,
Right now,
You are whole,
Complete,
Enough.
Breathe into this knowing.
Breathe into the essence of you.
You are not your to-do list.
You are not defined by your past.
Or your future.
You are this.
This breath,
This moment,
This presence.
Let yourself rest in the fullness of your being.
Breathe in gratitude for yourself,
For this body,
For this journey.
Breathe in a deep appreciation for simply existing.
And now gently shift your awareness towards the version of you that you are becoming.
The one that is fully aligned with your highest potential.
The one who has stepped into their power,
Into their purpose,
And into their deepest joy and knowing.
See yourself there.
Feel yourself there.
Look around you.
What do you see?
How do you stand?
How do you feel in your body?
Let this vision become real.
In your mind's eye,
Let yourself be this person in your body.
Confidence.
Comfort.
Clarity.
Freedom.
Peace.
Breathe it in.
Let it anchor within you.
You are already on this path.
You are already stepping into the version of yourself.
Breathe in deep gratitude for this vision,
For your journey,
For all that is unfolding.
Breathe that gratitude into your heart,
Filling your heart,
Radiating through your heart and through every cell of your being.
Take a deep inhale,
Drawing in this energy,
And exhale,
Grounding it into your body.
You are exactly where you need to be.
Choose to stay here for as long as you wish.
We'll gently bring awareness back to your body.
And with loving kindness,
When you're ready,
Open your eyes.
And carrying this deep sense of connection and gratitude with you for the rest of your day.
You are here.
You are enough.
Everything is unfolding as it should.
You
