Deep sleep is not something you chase,
It's something you allow.
This session helps you return to your natural rhythm of rest without pressure or effort.
Just lie down,
Breathe and receive.
Namaste.
I'm Marcel Groux.
Please lie down in a quiet space.
Arms by your sides,
Palms up and eyes closed.
It all starts with the next breath.
Inhale for 5 seconds and exhale for 6.
For full effect please make sure to be undisturbed for the duration of this lesson.
With this breath know we are in this together.
Let's continue one more time.
Inhale for 5 seconds and exhale for 6.
We are starting with an intention setting,
Sankalpa.
Find a positive affirmation like I am strong,
Positive and concise,
Personal,
Present in the present tense and emotionally meaningful.
So for example,
My body remembers how to rest.
I invite deep natural restoration.
Rest is safe.
Whatever it is for you,
Feel into your body right now,
Without thinking about it too much,
But rather feeling in.
Feeling into your body.
I give you some time here to find this intention why you are here.
And whenever you found it,
Repeat it three times.
Good.
And then slowly let go of this intention,
Knowing that it will come back to you when you need it.
It will give you energy to move through this guided meditation.
We now move through the body,
Not to change anything,
But simply to notice,
To observe.
So please bring the awareness to the crown of your head,
To the forehead,
In between the eyebrows,
To the eyes,
To the ears,
To the nose,
To the cheeks,
To the lips,
To the tongue resting in the mouth.
Feel your whole face softening.
Now the throat,
The collarbones,
The shoulders that are melting,
Softening,
Relaxing,
The upper arms,
The elbows,
Forearms,
The hands,
The fingers.
Let your arms just completely go.
Let them be.
Let them dissolve into space,
Feeling how gravity carries them.
Now bring the awareness to your chest.
Feel the rhythm of your breath.
Notice your heartbeat.
Now the belly,
Softly rising and falling.
Awareness slowly to the pelvis,
To the hips,
And to your thighs,
To your knees,
To the shins and the toes.
To the ankles,
And to the feet,
All the way to your toes.
Now feel the whole body as one field of soft awareness,
Resting,
Present and calm.
Now let's breathe in a way that signals safety to the body.
So we want to control our breath here.
Breathe in for four seconds.
And then breathe out for eight seconds.
And again,
Breathe in for four seconds.
And breathe out for eight seconds.
Continue this breath.
And feel free to add a humming when you're exhaling.
Like saying,
Hmmm,
Something tastes good.
This activates the vagus nerve.
And completely relax.
It completely relaxes your entire being.
Go two more times.
Now let go of your breath.
Let's return your breath to the natural rhythm.
Still feeling how every time when you exhale,
You can relax more.
Wherever you're lying,
Feel how you're carried more.
Learning your body that this rest is safe.
Imagine now that you're walking through a doorway into a room.
This room exists inside your nervous system.
There are no windows,
No clocks.
Just a soft bed,
Warm light and stillness,
Quietness.
Imagine you lie down on your bed.
In this inner space.
Here,
Nobody needs anything from you.
Your thoughts slow.
Your breath deepens.
This room is always with you.
Whether you're sleeping or not.
Let it hold you,
Carry you.
Let it rejuvenate you.
Let it relax you.
Nothing that needs to be done.
Nowhere to go.
Just be.
All the thoughts.
Just let them be.
Nothing to smell,
Nothing to hear,
Nothing to see.
Just be a space.
Now slowly feel your back of the head.
Feel how it's resting.
Feel your shoulder blades and they're fully supported.
Feel your hips and your pelvis.
Grounded and safe.
Feel your arms lying softly.
Your legs lying softly.
Carried by gravity,
By the earth.
Let your whole spine rest.
From the crown of your head to the pelvis.
Imagine that gravity is pulling stress out of your body.
Downward in the way.
You don't need to hold yourself up.
You don't need to stay alert.
You are allowed to sink deeper and deeper.
If every breath feel light like a feather.
And if every exhale feel a little bit heavier like a stone.
Completely releasing all the tension there is.
Coming to a point where you're changing between being light like a feather when you're inhaling.
And then feeling completely grounded when you're exhaling.
Connected with the earth.
Breathe a few more times and imagine being light like a feather as you inhale.
As you exhale feel how you're getting heavier and heavier.
All the tension is going out of your body.
All the stress is leaving you as you're exhaling.
And leaning in more and more into this gravity.
Feel how you're getting lighter every time you inhale.
And feel how you're releasing all the things you've carried for so long.
All the tension out.
And inhale.
You're getting even lighter.
For a few times feel free to hum here.
And light as you inhale.
Now hear these words and let them pass through you.
You are enough.
You are enough.
You are enough.
You are whole just as you are.
You are whole just as you are.
You are whole just as you are.
Your body is wise.
Your body is wise.
Your body is wise.
You can trust resting.
You can trust resting.
You can trust resting.
Each sentence leaves a gentle imprint on your mind.
And you will take with you to wherever your life leads you next.
Slowly come back to the intention that we found in the beginning.
And start to repeat your intention again.
Just three times.
And then let it go again.
Let it go completely.
Honoring your intention.
Knowing that it will return to you whenever you want it to return to you.
Whenever you need it.
And right now you can let it go.
Now slowly start to feel your body again.
Feel your breath.
If you want to stay longer here you can.
If you're returning to your day begin to move slowly your fingers,
Your toes.
Your wrists,
Your ankle,
Your elbows,
Your knees.
Maybe stretch your body.
Feel into what your body needs right now.
Let the benefits of this deep practice follow you.
You didn't have to fall asleep to find deep rest.
You just had to remember where it lives.
LOKA SAMASTA SUKHINO MAVANTU May there be peace of every being.
I'm bowing down in front of you for your discipline.
Abundant love and blessings to you.
Namaste
