Breathe out stress and welcome rest.
My name is Marcel Groux and I welcome you.
Lie down in a quiet space,
Arms by your sides,
Palms up and eyes closed.
It all starts with the next breath.
Inhale for five seconds.
And exhale for six.
Continue with this breath.
Inhale for five.
And exhale for six.
As you're exhaling,
Realize how you let go of all the tension in your body,
Of all the stress.
Go again.
Inhale for five.
And exhale for six.
Just continue with this breath.
And as you're exhaling,
Adding and humming to it,
Like saying,
This tastes good.
Great job.
Letting go more and more and starting to feel in your body more and more.
Connecting with your body more and more.
As you're inhaling the next time,
Feel how your belly rises.
And as you're exhaling,
Feel how the belly falls again.
Again,
Inhale for five.
And exhale for six.
The belly falls again.
Inhale again.
And exhale for six.
Tuning in more into your body.
Letting go of all the stress.
As you're exhaling,
Visualize dark smoke coming out of your nostril.
And as you're inhaling,
Imagine clear,
Refreshing,
Rejuvenating air entering.
Relaxing more and more.
Letting go of your connection,
Your belly.
And connecting to your back,
Shoulders,
Your arms,
Your legs,
Your head.
Everywhere where you touch the ground.
Where gravity can be felt on your body.
Inhaling and exhaling.
And feeling held by Mother Earth.
Carried.
Breathing into the sensation.
And exhale,
Making your exhalation a bit longer than you're inhaling.
Feeling this feeling of being held.
Watched out for.
Don't need to do anything.
You're just good as you are.
Nourishing yourself with these breaths.
Slowly inhale.
And exhale.
Now shifting your focus to your head that is lying on the floor,
On the mat,
On your bed,
Wherever you're lying.
Feel the connection to the ground.
And exhale,
Releasing your head even more.
Slowly coming to your shoulders.
And as you're exhaling,
Imagining that you can release your shoulders even more to the ground.
From your shoulders,
Observe both of your arms.
And again,
Inhale.
And as you're exhaling,
Releasing them even more.
Coming to your back.
And exhaling,
Releasing more.
Letting your back rest right now as it is.
Inhaling deeply into your bum.
And exhaling,
Releasing.
Coming to your legs.
Inhaling.
And exhaling,
Also releasing your legs completely as they are.
Feeling your ankles.
And releasing as well.
Completely as you are.
Feel.
How the ground is holding you,
Carrying you.
There is nothing to do here.
Just be.
Letting your breath flow as it is.
Inviting you to hum as you're exhaling.
Maybe just very softly.
Allowing your vagus nerve to be stimulated like this.
Now slowly move your awareness to your head.
To the crown of your head.
And let's move down from the crown of your head.
Until we reach our toes together.
So coming to the very crown of your head.
Observing.
And slowly start to move down.
Feeling the back of your head.
Forehead.
Right ear.
Left ear.
Your eyebrows.
And the point between your eyebrows.
Your eyes.
Right eye.
The left eye.
Your nose.
Your right nostril.
Your left nostril.
Your lips.
Your upper lip and your lower lip.
Inside your mouth.
The roof of your mouth.
The floor of your mouth.
And your tongue.
Let your tongue rest softly.
On the roof of your mouth.
Have your lips just a little bit open.
Coming to your chest.
Your jaw.
Your chin.
And coming to your neck.
And your throat.
Acknowledge all the air.
In through your nostril.
And down.
And moving down into your belly.
Through your throat.
Understanding that your throat is there too.
To accommodate this air exchange.
Very softly.
Moving your awareness further to your shoulders.
To your arms.
Your elbows.
Your lower arms.
Your wrists.
The top of your hands.
The palms.
The thumb.
The index finger.
Middle finger.
Ring finger.
And the little finger.
Coming slowly back up to your shoulders.
And moving down your chest.
Coming in contact with your heart.
Moving further down the end of your ribcage.
Coming to the start of your belly.
To your belly button.
And coming to your hips.
And to your pelvic area.
Take a deep inhale.
And exhale completely.
Sending much love to this pelvic area.
Inhale.
And exhale.
Moving further to your thighs.
To your knees.
To your lower leg.
Shinbone and the calves.
To your ankles.
Your heels.
The sole of the foot.
The top of the foot.
The big toe.
The second.
The third.
The fourth.
And the fifth.
Take a deep inhale.
And exhale even longer.
Honoring your entire body.
Loving your entire body.
And letting go of everything that is.
Coming into this moment completely as you are.
Retro-nated and ready for whatever is next in your path.
If it's sleep.
If it's work.
If it's free time.
Whatever it is.
You will go through that journey of yours with re-found clarity.
Focus and awareness.
I invite you to be mindful and close this loop in a way that feels good for you.
With a lot of gratitude towards this guided meditation that you express in a way that is suitable to you.
With that said start to come back to your body even more.
To your thoughts.
Start to move your body.
Your index finger.
Your toes.
Your wrists.
Your elbows.
Your knees.
Your hips.
Your shoulders.
Your entire body coming back.
In gratitude I bow in front of you for your work.
Marcel Gros speaking.
For sure.
Blissful day.
Abundant love and blessings.
