Namaste and welcome.
My name is Marcel Grue and I'm your guide today.
Please come and lie down.
Make a place for yourself.
Create a place where you feel undisturbed and ready to dive deep.
Bring your legs apart,
Bring your arms by your sides,
Palms pointing up towards the sky.
Start to feel your breath.
Just feel.
Nothing to change,
Nothing to do,
Just feel your breath.
Realize that you are more relaxed already.
Realize that you just lie effortlessly awake,
Ready to dive deep,
To rejuvenate and rest.
Check in with your intention for this meditation,
A sentence that is supporting you throughout this meditation.
And make it positive,
Make it warming for yourself.
Something like,
I'm conscious,
I feel warmth,
I see the light.
Whatever it is that you want to create in your life,
Ask for it.
And formulate it as if it were already true.
I give you a minute.
Check in with your body right now.
Rate when you have found your intention,
Repeat it three times.
You can repeat it just within your body,
You don't need to say it.
Let's continue to a body scan for today.
We are going both sides at the same time,
So please check in with your fingers right now.
Check in with your big thumbs.
Observing your thumbs.
Just feeling,
No matter what happens,
Just feeling if there is any kind of tingly sensation or maybe a pulsating sensation,
That is completely fine.
Just try to feel into your body as good as you can.
And then continue onwards to your index finger,
To your middle finger,
To your ring finger,
To your little finger,
To your palm,
To the top of your hand,
To the wrist.
Your arm,
To the elbow,
The upper arm,
To your shoulder.
Take a moment,
Feel both of your arms incomplete and relax all of your skin,
Even in the face.
Relax everything,
Your whole skin.
Having your arms in mind and slowly let's reconnect to your shoulders.
And then going down to your hips,
To your butt,
To your intimate area.
Feeling in and then going down your legs,
Big thighs,
The knees,
Your lower leg.
The shin bone and the calf,
Your ankle,
The heels,
Sole of the foot,
Top of the foot.
Connecting slowly to the big toe,
Both of the big toes.
Second toe,
The third,
The fourth,
And the pinky toe.
Connecting to all of the toes right now.
And then connecting to both of your legs,
The whole of the legs.
Reconnecting to your arms and also having your arms in mind,
In awareness.
And having your legs in awareness,
However it feels right now.
Just accepting what is.
And from there,
Come back up to your face.
Reconnecting to your nose,
To the right nostril,
To the left nostril.
And reconnecting to the right eyebrow and the left eyebrow.
And to in between the eyebrows.
Connecting to the right eye,
To the left eye.
Connecting to your mouth.
Connecting to the inside of your mouth,
To your tongue,
To the upper palate,
The roof of your mouth,
And the floor of your mouth.
Closing your mouth very,
Very softly and laying the tongue on the roof of your mouth and closing your mouth.
Going further to your chin,
Your jaw,
And connecting to the forehead.
Connecting to the very crown of your head,
To the right ear,
To the left ear,
To the back of your head.
And connecting to your whole head.
From there,
Let's wander down our neck,
Our throat.
I invite you,
With every exhale,
And it's coming completely effortlessly,
Just to restrict your throat a little tiny bit.
As you're exhaling.
And it creates a very soft,
Barely noticeable hum almost.
And it's like created when you're exhaling and when you're restricting your throat a tiny bit.
I'm overdoing it right now.
I like to just show it to you so you can hear it and figure it out yourself.
It should barely be noticeable.
Just a tiny bit of restriction in your throat that regulates your breathing,
Regulates your nervous system.
You can continue this breathing if you like.
You can also release it completely.
For me,
My personal experience is that I started doing this in meditation by myself at one point.
And it really is regulating your breathing.
And it's regulating your entire body.
So just with your exhale,
Restrict your breathing a little bit.
Good.
Good.
Let's continue onwards.
Further down to your chest,
To your heart.
And just be there for a moment.
On.
Slowly.
Going further down.
Coming.
The end of your chest.
Coming to the start of your belly.
Feeling the belly lifting and falling.
Great.
Great.
Coming to all the points where you now are connected to the floor.
Starting at your feet.
Maybe your ankle is touching the floor.
Feel all the points.
And slowly wandering up.
Maybe your calves touch the floor.
Your thighs.
Your butt.
Your back.
Your arms.
Your head.
And connecting with a sense of relaxation through this connection.
Imagining roots growing into the floor.
Roots that are giving you energy.
Rejuvenating you.
With this visualization,
Breathe.
Calm breaths.
Relax.
Nurturing breaths.
Clearing breaths.
Giving your body the space to just be right now.
Listen in to what you hear.
Connect to what you feel.
Connect to what you smell.
Completely being in this moment.
There's not any need for words.
Or for information right now.
Just try to be in blissful state.
Like being.
Time for yourself.
And from there,
Come slowly back to your intention that you found for yourself.
Repeat it three times.
In a way saying thank you.
Paying gratitude to this intention.
And then slowly letting it go.
Realize what you experienced was created with love for you.
Take a moment to feel into your heart.
Feel gratitude and love.
Then slowly send it out to somebody.
Send it out into the world.
You're hereby invited to leave a message.
Leave a message for me.
Because what you send out will come back to you.
Start to move your hands.
Start to move your wrists.
Your feet.
Your ankles.
Your elbows.
Your knees.
Start to move more and more however your body wants.
Coming back.
Coming back completely relaxed and rejuvenated.
Abundant love and blessings to you.
Namaste.
