Namaste.
If you're struggling to get a good night's sleep,
This recording is for you.
Welcome to Yoga Nidra for better sleep,
Non-sleep deep rest.
I'm your guide Marcel.
Together we'll journey through a landscape of profound relaxation,
Aiding in the release of stress,
Insomnia,
Anxiety and depression.
Please lie down and prepare for the best rest of your lifetime.
Let your legs relax slightly apart and your arms rest by your sides,
Palms facing up.
As we begin,
Allow your tongue to rest softly on the upper palate and if possible breathe gently through your nose.
Let's start by taking all together a four-second inhale and a five-second exhale through your nose.
We are in this together,
Continuing to connect with the breath.
Inhale four seconds and exhale five.
Make sure you feel how your breath enters the lungs through your nose and goes into your belly effortlessly.
Feel how the breath is moving effortlessly into your belly.
Feel how your belly is rising as you're breathing.
As you're inhaling,
It's rising.
As you're exhaling,
It's slowly getting lower again.
Watching your belly go up and down.
Try to relax even more by just focusing on how the breath moves through your body.
Also feel free to change the intervals of the inhales and the exhales if you like.
You can make them longer.
Still,
Just make the exhale a bit longer than the inhale.
One or two seconds longer.
Now,
Start to hear your breath.
Start to observe the sound quality of your breath.
The only thing that exists is that sound from the breath and the voice you're hearing.
Is it possible for you to make a tiny hum when exhaling?
Almost like a cat that is purring.
Realizing you're relaxing more and more.
It's perfectly however it is right now.
You're doing exactly what you need to do for yourself in this very moment.
Slowly,
We start to count backwards from 27 to 1.
Synchronizing with the breaths.
Going in your own time.
Every time you're exhaling,
Count one number down.
If you're losing the number,
Don't worry about it.
Just get back to it wherever you think you were.
Deepening the state of relaxation with each number that is jumping out of the fence.
Almost like counting sheep.
Long and deep breaths.
Making sure the exhale is a bit longer.
Great job.
Feeling a wave of relaxation going throughout your body.
Every time you exhale,
Feeling how you're relaxing more and more into your bed,
Wherever you're lying on.
Continuing to count.
Is your hum still there?
Relaxing deeper and deeper.
Deeply feeling grateful that your whole body is able to relax so immensely deep.
Feeling gratitude for being able to just breathe and just count.
Whenever you arrive at one,
If you arrive there,
Feel how you're relaxed even more and that there is no need to continue counting anymore.
Just softly surrendering to that amazing feeling of relaxation throughout your body.
Not needing to move anything.
Just being completely still.
Observing your breath.
Being relaxed.
How this relaxation is going throughout your body and every cell preparing yourself for the best night's sleep that you ever had.
With every breath,
Falling deeper into relaxation.
Connecting deeper towards your bed.
Connecting deeper to a feeling of complete warmth and coziness.
Feeling gratitude for being able to relax that much so in the next day you can do everything you want to do.
Knowing that this day is still far away,
You can just relax more and more.
The knowledge that you will be able to be the best version of yourself this next day.
Because you're so relaxed right now and it restores every cell in your body.
Preparing it to perform again and then to rest again.
Continue to breathe,
Inhale and exhale a bit longer.
Feeling how your belly is moving up and down effortlessly.
Every time you exhale an effortless relaxation is created throughout your body.
Even more relaxed,
Even more deep,
Inviting,
Complete peace,
Complete rest into your being.
Having the knowledge within you that you can just surrender.
There's nothing to think about,
There's nothing to do right now.
But surrender and being in complete gratitude and joy when you will be able to stand up recovered after your rest.
Preparing to be joyful,
Preparing to be everything you want to be.
The next time you get up after your long rest or short rest,
However long it is,
Completely be recovered.
Connecting again very soft,
Very softly to a hum when you exhale.
Very soft,
Not really conceivable,
You don't really hear it.
Like the purring of a cat,
Inviting rest.
Start to listen less and less to this voice,
To your body.
Just surrender more and more,
Knowing that your unconscious will pick up everything that is important for you.
Completely surrendering your conscious being,
Letting your unconscious take over,
Restoring you,
Giving you exactly what you need.
As we are concluding this practice,
Make sure to rest completely.
Your ears may now rest completely.
Everything may now rest completely.
You have my complete permission to rest now.
Falling asleep in peace.
Good night.
Sleep well.
Namaste.
