YT YouTube2Text

YouTube2Text → Transcripts → 3 SIMPLE Meditations to Hear Your Guides and Open 5D in Under 5 Minutes

3 SIMPLE Meditations to Hear Your Guides and Open 5D in Under 5 Minutes — Transcript

by Sonia Choquette · 3,055 words · 455 segments · language en · Watch on YouTube

Open in transcriber Summarize with AI Download SRT/VTT

Full transcript

0:00More and more people are recognizing
0:02that our best consciousness, our best
0:05lives are [music] lived on the fifth
0:07dimension which is awareness,
0:08creativity, connection, expansion,
0:12intuition, working with [music] guides,
0:14all the good stuff. And we are moving in
0:16that direction but the front door is
0:18meditation.
0:20Now a lot of people are recognizing this
0:22but it still frustrates so many thinking
0:24I don't have the time. [music] I don't
0:26know how to do it. What do you do? How
0:28do I know it's working? So today I'm
0:30going to give you three very simple
0:33meditation practices that take sometimes
0:37even less than 5 minutes that will
0:39actually put you in the clear
0:41consciousness which is what meditation
0:44is about. So [music] it's not a problem.
0:47It's not a struggle. It's just learning
0:50to change the channel. So first let's
0:53start around let's start with meditation
0:55itself. and that the idea is that we
0:58have to sort of quiet our thoughts and
1:00kind of go silent isn't realistic. What
1:04really is realistic and what meditation
1:07is attempting to or actually inviting
1:11you to do is unplug from your ego.
1:14Unplug from the stress and the strain
1:17and the distraction and the emotion that
1:19keeps you in a fear state. So the brain
1:22is addicted to that and meditation is
1:26our invitation to start letting go. So
1:29it starts with this very first easy
1:34easy meditation. Just take your thumb
1:36and forefinger like this. Your three
1:38fingers like this. And as you breathe in
1:42either say to yourself or say out loud I
1:45am. [sighs and gasps]
1:47And then calm. And as you say calm, I
1:51want you to pull your belly to the
1:53spine. And I want you to just let all
1:57the the the frustration and the noise
2:00and the agitation and the uncertainty
2:02and the resentments and the fear and all
2:04of it just tumble out with the words. So
2:08I am. Breath in calm. [sighs and gasps]
2:14Tumble out. I am breathe in [snorts]
2:18calm exhale
2:21belly to spine and exhaling like you're
2:23blowing out candles is the best way to
2:26calm the mind because what it does is it
2:29starts to calm it's called the vagus
2:30nerve which runs from the back of your
2:32head along your throat into your heart
2:34space all the way to your solar plexus
2:36and this is the nerve that gets agitated
2:40calm
2:41releases the energy so I
2:45>> [sighs and gasps]
2:45>> Breath in. Calm.
2:49Breath out. And when you say calm, your
2:52ego can go, "You're not calm. What the
2:54what did the heck you mean? You're
2:56calm." And you just have to smile and
2:58say, "No, I am."
3:01Breath in, calm. [sighs] It's like
3:04whatever is happening here, I will
3:06respond to it better if I am
3:09non-reactive and I'm calm. I am calm.
3:12The word I am is the is the name of the
3:17divine self. I am. So that word well
3:20it's actually two words. Those two words
3:23I am
3:25calm ah [sighs] is another way to do it.
3:29So you can put your hand on your chest
3:30here. Breathe in.
3:33I [snorts] am.
3:36Exhale like you're blowing out candles.
3:38Belly to spine. And as you exhale,
3:42I want you to see yourself letting go.
3:46Your nervous system, your body, your
3:49thoughts just releasing back to the
3:52universe anything and everything that
3:54agitates you. I am breath in
3:58[snorts and sighs] calm.
4:01Breath out. Now, it helps for this
4:05meditation if you're really agitated.
4:07Like I had a a client the other day who
4:10got fired from a job that he hated.
4:13Okay? He wasn't very calm. He was very
4:16upset. He did not quit like he wanted to
4:20cuz he didn't have another job to go to.
4:22He just got fired because truthfully, as
4:25we talked about it, he had been phoning
4:27it in as far as showing up to work goes.
4:30He had been sort of doing what we call
4:32the passive quit. He'd show up late.
4:34He'd leave early. he wouldn't work very
4:36hard cuz he just didn't want to be
4:38there. So when he got fired,
4:42he his ego was just insensed. How dare
4:45you do this to me? But the truth is
4:48that he and he he forced the company he
4:52worked for to liberate him because he
4:54was afraid to do it himself.
4:57So when we talked, he was scared. He was
4:59actually on the verge of tears, probably
5:02crying a little on the phone. But he
5:04said, "What do I do?" And I said, "First
5:06of all, meditate. Calm the mind." First
5:10level meditation is just calm the noise
5:13and just say the words because the
5:16throat chakra when you breathe in, I am
5:19calm.
5:21That frequency
5:23starts to let go of the agitation. And I
5:26said go around the block. And now here's
5:28level two,
5:31second meditation technique. So same
5:34thing. I am breathing in calm, breathing
5:38out. But this time I want you to take it
5:40to a walk around the block. Doesn't have
5:43to be further than that. But as you're
5:45walking, every step is I am. And then
5:48two, three steps. And then calm two or
5:51three steps. And then look at something
5:53in the moment and acknowledge it.
5:56There's the tree. I am breathing in two
6:00or three steps. Calm.
6:03Breathing out two or three steps. Notice
6:06something else.
6:08One other thing and name it out loud.
6:11Blue car. And I want you to do this
6:14going around the block. Breathing in,
6:16hold, notice something. Breathing out,
6:22expel, notice something. And the more
6:25you do, what you're doing is you're
6:27pulling your attention forward and
6:29you're actually noticing what is right
6:31in front of you. In other words, you're
6:33becoming present. [snorts] The breath
6:36calms the body. Agitation, fear,
6:40aggravation
6:42takes your breath away, puts you in
6:44fight or flight, puts you in freakout
6:47mode, and the mind goes crazy. This I am
6:50opens the throat chakra. calm
6:54just lets it go. Now, if you're if
6:58you're not calm and you're just
7:00thinking, well, that just is ridiculous.
7:02I'm not calm. I'm not being calm. I
7:04won't be feel I'm not feeling calm. Then
7:07another one to say is I am breathing in
7:12safe.
7:15Safe. This is a very good and powerful
7:19quick meditation. And it takes 10 of
7:21these, 15 of these, just quietly, but
7:24each time look at something right in
7:26front of you and acknowledge it. You
7:28don't have to say it, but like right now
7:29I'm looking across my room and I have a
7:31beautiful white orchid there that is
7:34just beautiful. Just sitting there
7:36quietly, beautiful. And it it brings me
7:39to the moment. So the key to meditation,
7:42quick meditation, is you're pulling your
7:44thoughts out of the spin cycle in a in a
7:48washing machine and you're pulling it to
7:50being right here, right now, and
7:53present. So that is another meditation
7:58and it's really helpful. So one is just
8:00I am breathing in calm with the hand
8:04breathing out. When you do this, your
8:08hands are connected to your heart. So
8:10when you put your hands together like
8:12this, the energy comes through and it
8:14the circuit
8:16spins the energy back. It gets the
8:18energy flowing. Energy out, energy in.
8:22It kind closes the circuit and brings
8:25you back to center. It's really
8:28powerful. You can do it with both hands
8:31when you're walking around the block. I
8:34am [snorts] breathing in calm
8:39releasing and then practicing now if
8:42you're super agitated I am safe it's
8:44another good one and one breath in is I
8:48am that is the name of God that is your
8:50divine spirit and then safe I am safe
8:55I'm safe the mind gets freaked out the
8:58body gets freaked out but your spirit is
9:01like you're safe I got you. So, that's
9:04another one to try. You can leave your
9:06comments on those, but those are really
9:08good ones to try.
9:12Another excellent meditation
9:15is to sit quietly, feet on the floor,
9:19shoulders back, one hand on the heart,
9:22one hand on the belly.
9:24Breathing in, just pause. No words. Just
9:29focus on the breath and hold to the
9:31count of four. And then exhale belly to
9:34spine like you're and again think empty
9:42to the count of six. Pause. Breathe in
9:46to the count of four.
9:49Breathing in light. Breathing in love.
9:51Breathing in support. Breathing in
9:54breathing in beauty. Pause.
9:59Empty the garbage. Empty the noise.
10:01Empty the fear. Empty the anxiety. If
10:05you can do 10 of these, four breaths in
10:07and pause
10:09and six breaths out and pause. It's
10:13enough. It's enough. But you can do it
10:17several times a day. You can just sit
10:22quietly, eyes open. These are in the
10:25kind of what I call the in the trenches
10:27in the in the motion in the movement
10:29mindful practices which is an an
10:33extension of meditation
10:36and just you just practice in and pause
10:39out and pause and don't don't have an
10:42agenda of of anything other than just
10:45refreshing yourself.
10:47I'm not going to fight my brain. I'm not
10:49going to fight resist life. I'm not
10:51going to I'm just going to refresh
10:54myself. Even if just a little. Even if
11:00just a little. I'm going to refresh
11:03myself.
11:05And this makes such a big difference
11:08that you just say meditation is to
11:10refresh and reset. One of the reasons
11:14that we get into such
11:16negativity is we stop breathing. When
11:19you're in anxious, when you're you're
11:22frustrated, you're feeling threatened
11:24and just turn on the news and you're
11:26gonna feel threatened, you stop
11:28breathing deeply. You breathe only to
11:30the collar bone. And this deeper
11:32breathing ah and takes me to the next
11:36one.
11:37First, it's breathe in, pause to four,
11:41out to six, and pause. Now, if you're
11:44really agitated
11:46and you're feeling threatened or
11:48overwhelmed or emotional or angry or
11:51upset or hurt or wounded or any of those
11:55rel those experiences and emotions that
11:58flow through the day,
12:01this particular little meditation
12:03technique that you can do really helps.
12:06And what you do is you breathe in, but
12:09this time the exhale is a loud sigh. Ah.
12:14[sighs] And you just see yourself going
12:16down the slide, landing in your heart.
12:20And breathe in again.
12:23Ah.
12:25Pause. Breathe in again.
12:30Ah. Now, when you open your jaw, you're
12:33going to hear a little or sense a click
12:35in your ear, in your throat, the back of
12:38your head, the high heart, and maybe all
12:40the way into your solar plexus. Try it
12:42now. It's like a yawn. Try it now.
12:46[sighs]
12:48You know, that sigh opens the heart
12:50chakra, opens the curtains of the heart,
12:53and it just allows yourself to be
12:55flooded with beautiful energy. [sighs]
12:58And then smile.
13:01then smile.
13:04So these this one you do maybe 10 times.
13:08If you're super agitated, go for two. Go
13:11for three.
13:13A little hour later, do it again. If
13:15you're just standing there overwhelmed,
13:18[sighs]
13:19smile. Go for one. All of this pulls you
13:23out of the the the
13:26mental noise of past and future.
13:29yesterday, tomorrow, whatever. What if?
13:31Yeah, but and brings you back to the
13:33present, which is what meditation is all
13:36about. [snorts] But I'm going to give
13:37you a gift. I have a free meditation
13:39kit. Look in the link below. This will
13:42give you the explanation. It'll give you
13:43the meditation. I'll walk you through a
13:46guided meditation, which is a whole
13:48other thing. I have several guided
13:51meditations that you can find on YouTube
13:55as well and those are best listened to
13:59first thing in the morning. So that's
14:01the next step of meditation is just
14:03start your day [snorts] with a with turn
14:06it on headphones sit up be quiet eyes
14:10closed [snorts] and let the beautiful
14:13pace and words and guidance
14:16come through my meditations the ones on
14:18YouTube are all channelneled. I [snorts]
14:21channel which means I bring in higher
14:24frequencies and I just communicate them.
14:26So, not only do you quiet the mind, but
14:28your body acclimates to this very high
14:30frequency. There's another video at the
14:32end I want you to watch about it, but
14:34then the meditations that are on YouTube
14:36that Sonia Showcat meditations, they're
14:38all channelneled and then the the link
14:41below will give you a free meditation
14:43kit. So, it's even more instructions.
14:47Why do this is because
14:51it trains you to be available to all the
14:54beautiful good things in the world.
14:56When you are in your ego mind, your your
14:58your mind is preset for the worst and it
15:02attracts the worst. It attracts you. You
15:05get what you dwell on. So meditation
15:08even for for three breaths
15:12just just getting back to the moment and
15:14back to your body and present with these
15:16techniques
15:18for up to three 10 breaths
15:22allows you to open the curtains of your
15:24heart to receive the goodness. It gets
15:27you out of 3D reactivity and and fight
15:30or flight now fawn and freeze, you know,
15:33catering to people or freezing or
15:36fighting that that type of interaction
15:39with us with the planet is ending.
15:43Our souls are collectively tiring of it,
15:45aren't you? Aren't you tired of it? And
15:49believe me, this this don't think these
15:51simple techniques aren't going to do
15:53anything. I have a client who is ready
15:56to divorce her husband. She said he's
15:58the most negative, nasty diet tribe of
16:01of trash the world. That's all that
16:04comes out of his mouth. He's just
16:06nothing nice to say about anybody.
16:08Jealous. He's angry. He's bitter. He
16:12used to be quite alcoholic. He stopped
16:14drinking, but the mindset is still
16:16there. Very victim. And I'm ready to
16:20divorce him. She asked me if I would
16:21talk to him and I said, "Well, it
16:23doesn't sound like he'd listen, but if
16:24he's curious, if he's receptive, you can
16:28suggest it because nobody wants advice
16:31that they haven't asked for." And so, he
16:35was curious enough cuz she said, "If you
16:36don't go, I'm going to divorce you." And
16:38so, he showed up angry. And I said,
16:39"Look,
16:41I get it that you're angry, but why are
16:43you surprised? The vibration you're
16:46putting out with your not just your
16:48words but your energy field is really
16:52unpleasant.
16:54You don't even like yourself. So it's
16:56unpleasant. And he said, "Okay, okay.
16:58Well, what it's I'm supposed to be
17:00feeling good." And I said, "Well, you
17:01could try to you could feel better."
17:04[snorts] So I gave him
17:07the um the walk around the block
17:10meditation with calm and he said, "Well,
17:14that's stupid." And I said, "Then change
17:15it to safe. I'm safe." Because at the
17:18root of all this, you're afraid. You're
17:20afraid you're losing control, that
17:22you're not powerful. Your wife doesn't
17:24love you. You're afraid a lot of things.
17:26And so this at least will let you know
17:28you're safe. So try it. Walk the dog
17:32because they did have a dog. And I said,
17:33"And for every few steps, pause,
17:36breathe.
17:37Ah, release. I'm safe. Another breath
17:41in." [snorts] And I said, "Just do it
17:43for 30 days." And I and ask your wife to
17:45give you 30 days before you guys decide
17:48if you're going to stay together or not.
17:50Because the truth is, she was sick of
17:52him, but he really did love her. He
17:54didn't want to lose her. He just didn't
17:57know how to get out of his negative
17:59spiral. So he did this for 30 days and
18:03he said the walk was basically 7 minutes
18:06around the block but he did it
18:08faithfully for 30 days and he said you
18:10know about day 12
18:13[snorts] I actually started noticing the
18:15neighborhood. I did get out of my head.
18:16It took almost two weeks
18:19but I actually started looking at the
18:22things I was noticing around me and
18:24starting that experience that you call
18:26being present.
18:29And I did find it calmed me down. I did
18:32find that it interrupted the negative
18:35noise that I was spewing out all the
18:38time. I call it your barking dog. Your
18:40ego was your barking dog. He said it did
18:42calm that down. I didn't get positive,
18:46but I got quiet. And that's what
18:49meditation is about. He said I got
18:51quiet. And he said about the 22nd day,
18:55I actually started noticing that I like
18:57my neighborhood.
18:59I like my house. I like my dog. I like
19:02my wife. Things I hadn't paid attention
19:04to or noticed. I actually was starting
19:06to enjoy. And by the day 30, just at 7
19:10minute walk around the block saying I'm
19:12safe, I started feeling safe. I started
19:15feeling present. And I started feeling a
19:18bit
19:20less agitated, more more aware of my
19:24energy, a little bit more aware of what
19:26I was putting out. So, I don't know if
19:28they stayed married or not. To tell you
19:29the truth, I didn't stay in touch, but I
19:32know that he had a fighting chance
19:34because he had stopped the fireworks
19:37explosion of negativity that he was
19:39shooting out every single day. That'll
19:42wear anybody out. So if you want to
19:44meditate and this is your beginning,
19:46start here and then you can listen to my
19:49meditations. I've probably half a dozen
19:51on on YouTube. Just put Sonia Shaat
19:54meditation. But I also want you to watch
20:00this next video coming up on on how to
20:04how to create, you know, how to create a
20:07just a a new energy, how to create
20:10something different. You know, we went
20:12through these eclipses. 2026 has been
20:15massive. These times are massive. It's
20:18time for change. And the best way to
20:22experience a direct and genuine change
20:25is through the gateway of meditation. So
20:27again, there's a free meditation kit
20:30[snorts]
20:31that's in the in the link below. Plus, I
20:33have plenty of meditations
20:35on YouTube that are just channel
20:38meditation. just listen to them with
20:39with headphones or not and then watch
20:43this next video on how to create a new
20:45energy. That's what this is all about.

About this transcript

This page contains the full transcript of 3 SIMPLE Meditations to Hear Your Guides and Open 5D in Under 5 Minutes by Sonia Choquette, generated from the public captions YouTube serves with the video. The transcript has 3,055 words across 455 segments, with the original timestamps preserved so you can click any line to jump to that moment in the embedded player.

What you can do with it

Use the transcript to take notes, quote the speaker, build a study guide, generate a summary with ChatGPT or Claude via the YouTube Summary tool, or export it as a timed subtitle file with YouTube to SRT. You can also re-open it in the transcriber to choose a caption track available on the video.

Free YouTube transcript tool

YouTube2Text is a free YouTube transcript generator — no signup, no daily limit. Paste any YouTube link and get the full transcript instantly, with timestamps, click-to-jump, caption language selection, AI prompts for ChatGPT, Claude, and Gemini, and exports to TXT, SRT, VTT, or Markdown.