Namaste.
Today we're connecting with the vagus nerve as well as connecting with the heart.
You are here at the right place.
Please lie down and get yourself comfortable.
My name is Marcel Groux and I'm your guide today.
Bring your arms by your sides,
Palms pointing up,
Both pointing away from each other.
Lift your head,
Tuck your chin and lie your head down again.
Great.
Now it all starts with the next breath.
Inhale for five seconds and exhale for six.
Every time we exhale we're humming or we're saying something tastes good.
So go again.
Inhale for five seconds and exhale for six.
Before we continue let's set a Sankalpa,
An intention for this guided meditation.
This intention shall be positive,
Concise,
Personal in the present tense and meaningful to you.
It can be something like I have my back,
I am strong.
No matter what it is you're aiming for it.
So it doesn't need to be true right now,
It can be true right now.
Still you're aiming for it,
You want to go there,
You want to manifest it.
This is important to know.
You're not lying to yourself,
You're having the target to go there.
Great.
So we take a minute to listen into your body.
Do not search for it but rather feel.
Rather feel this intention come up automatically as if you know it already where you want to go.
Check in now with this intention and repeat it three times silently as you're lying there.
Now let go of this intention by inhaling for five seconds and exhaling for six.
And right now let's start with a body scan.
Let's connect to your right hand and let's connect to the thumb of the right hand.
Bring all your awareness there and observe the right thumb.
Observing the right thumb with gratitude and love.
Thinking about that you're grateful for the work it is doing every day.
Observing the right hand,
Right thumb.
The right hand thumb.
Let's continue to the index finger,
To the middle finger,
To the ring finger,
To the little finger,
To your palm,
To the top of the hand,
To your whole hand,
To the wrist.
Let's continue already up from the lower arm,
To the elbow,
To the upper arm,
To the shoulder.
There's any kind of vibrational sensation or tingly sensation.
That's completely fine.
You can just stay with it and observe it.
Do not search it.
There's no point in doing that.
Just pay as much awareness and focus as you can and observe as good as you can.
So,
Having your whole right arm in focus,
In awareness.
Taking an inhale for five seconds and as you're exhaling hum in gratitude.
Let's connect to our right hip right now.
Take a moment to arrive in gratitude.
Let's connect to the right butt cheek and let's go further down to the right big thigh muscle,
To the right knee,
To the lower leg,
To the shin bone and the calf,
To the ankle,
To the heel,
To the sole of the foot,
To the top of the foot,
To the big toe,
The second,
Third,
Fourth and the pinky toe.
Having your whole right leg right now in focus.
Take an inhale for five seconds and exhale for six.
Now,
Changing the side.
Let's connect to the left hand thumb.
Focus,
Observe and continue to the index finger,
The middle finger,
The ring finger and to the little finger.
Connecting to the palm and the top of your hand,
To the wrist,
To your whole hand.
Going further to the lower arm,
To the elbow,
To the upper arm,
To the shoulder and holding your whole left arm in awareness.
As always,
Feel free to hum when you exhale.
Inhale for five seconds and exhale.
Let's connect to the left side of the hip.
Let's move further down.
Let's connect now to the left butt cheek and let's move further down to the thigh.
Focusing completely in awareness,
Connecting and then connecting to your left knee.
Connecting further down to your lower leg,
The shin bone and the calf.
Connecting to the ankle,
To the heel,
To the sole of the foot,
To the top of the foot,
To the big toe,
The second toe,
The third toe,
Fourth and the pinky toe.
Holding your whole left leg in awareness,
In focus.
And from here,
Take an inhale for five seconds and exhale for six.
Again,
Inhale for five and exhale for six.
Let's now reconnect to our hips.
Connect slowly to your perineum between the anus and the genitals.
Just observe it and honor it.
And slowly connect to your spine and start to breathe in and out.
Travel up vertebra by vertebra until you arrive at the level of the belly button.
From there,
Inhale into the belly and feel how the belly rises,
Not just to the front but also to the side,
Right,
Left and even in the back.
Every time you exhale,
Hum.
Try to sense the hum deep to the belly.
Then come up further.
Travel up further through the vertebra until we arrive at the start of our ribcage.
And again,
Inhale into your belly and into your chest.
And exhale again.
From there,
Go further up vertebra by vertebra until we arrive at the heart level of your chest.
And again,
Inhale into your belly,
Into your chest.
And this time feel how the chest expands to the front,
To the right,
To the left,
To the back.
Already feel gratitude here and love.
We'll revisit our heart in a bit again.
Right now,
Go up further.
Vertebra by vertebra,
Connecting to your neck,
Your throat.
And inhale again.
And this time hum at the throat.
Really feel the vibration.
Great job.
Let's do an exercise that is very unique.
Nobody taught me this.
I came up by it myself.
Possibly there are practitioners of it.
However,
Let's combine two things.
We are now combining the humming and the ujjayi breath.
Ujjayi is on the inhale.
So when you're inhaling,
You want to restrict your throat.
So just some amount of air can travel through your throat.
And then when you're exhaling,
We just want to hum.
So let's try this together.
Let's inhale with ujjayi through the nose.
And exhale by humming.
Inhale again.
And exhale by humming.
Let's do it eight more times.
Inhale again through the nose.
Really activating the vagus nerve here.
Two more times.
Come back here to your natural breath.
And now let's travel up further.
And let's come to the chin and the jaw.
Feel and observe your chin and your jaw.
From there,
Connect to your lower lip and to your upper lip.
Connect to the inside of your mouth,
To the floor of the mouth and the roof of your mouth.
Connecting to the tongue.
And resting the tongue at the roof of your mouth,
Closing your lips softly,
Leaving a little slit open.
Connecting to your right nostril and to your left nostril.
Connecting to the nose.
Connecting to the right ear,
To the left ear.
Connecting to the right eye.
Connecting to the left ear.
Connecting to the left eye.
And connecting to the point between your eyebrows.
It's the third eye.
Take an inhale.
Five seconds.
And exhale for six.
Connecting to the back of your head.
And connecting to the crown of your head.
Feeling all of your skin of your face.
Relaxing it further.
Relaxing all of your skin of the face.
More,
More,
More.
Feeling the gravity pulling on your skin.
Great job.
And just release completely.
Now connecting to your arms.
Feeling all of the skin and releasing as well to the gravity.
Completely relaxing your arms more,
More,
More,
More,
More.
Now connecting to your legs and feeling the skin all around your legs and your feet.
And relaxing the skin more,
More,
More,
More.
Let's connect to our core from the perineum to your shoulders,
Your neck.
Let's relax our belly,
Our chest.
All the skin on the belly and the chest around your hips.
Exhale more,
More,
More,
More.
Feeling the gravity pulling on your skin.
Feel how you're getting calmer.
Feel how there's more space.
Feel how you can just lie here.
And from here,
Let's slowly reconnect to your heart.
Softly,
Softly,
Softly starting to observe your heart.
Feeling in more and seeing there a sphere,
A sphere of energy.
A sphere of energy that is green.
And it's very tiny and small.
You can see it because it has a very bright,
Intense essence.
See the green.
Is it dark green?
Is it very light green?
What is it for you?
Try to see it at the point where your heart is.
Try to feel it.
Let it get as big as you want.
You can make it as big as yourself.
You can even make it as big as the earth.
And slowly increasing its size.
Observing how it feels as you're imagining,
Visualizing this green sphere coming from your heart.
Rejuvenating you with gratitude and love.
Emanating it throughout your body and maybe even outside of you.
Feeling it within your body,
Emanating,
Nurturing.
Maybe not only yourself,
But others as well.
Feeling deeply.
How does it feel?
How does it feel to be nourished by this green light,
By this green sphere that you're visualizing?
Emanating love and gratitude and bliss and energy.
Rejuvenating every cell of your body.
Realizing the energy that is coming from your heart.
Making this sphere as big or small as you like.
Still it travels throughout your body.
Nurturing your entire system,
No matter how big or small.
You imagine this sphere of light to be.
Can you make it brighter?
Can you make it shine brighter?
Can you maybe shift the color?
Green color to a different green.
Feeling into your heart more and more.
Honoring not just your heart that you're observing,
But your entire body.
Wherever your attention goes,
Your energy flows much stronger.
This green energy will heal much stronger wherever your attention flows.
Try to be calm.
Do not expect anything from it,
But just enjoy this place,
This state,
Rejuvenation.
Be completely open to the positive change that is going to happen.
Maybe you don't quite understand what kind of changes will happen.
That's completely fine.
Just have the trust that the changes are positive.
You can inhale for five seconds.
Exhale for six.
Seeing this bright green sphere.
Thanking it.
Gratitude.
Understanding that you're evoking it.
You're visualizing it.
You're taking care of yourself right here,
Right now.
You are in control.
You are actively regulating your nervous system.
You are actively regulating your nervous system.
You are actively regulating your nervous system.
You are actively regulating your nervous system.
This is a super great skill to have.
Instead of taking pills,
You can do yoga nidra,
Regulate your entire nervous system.
Checking in with your body,
Your mind,
Your entire being.
And be at peace by listening in to your entire being.
Feeling the love flow.
Feeling the gratitude flow.
Feeling the rejuvenation flow.
Understanding that you are creating a place where this can happen.
Inhale for five seconds.
And exhale for six.
And again,
Inhale for five.
And exhale for six.
Slowly come back to the intention that we set at the beginning of this journey.
Bring this intention softly back to mind and repeat it three times.
May there be peace with every being.
And slowly start to move your fingers whenever you're ready.
And then start to move your toes.
Start to move your elbows.
Start to move your shoulders,
Your knees,
Your hips,
Your entire body in however way you want.
Feel free to sit up or keep on lying if you're heading to sleep.
Bowing down in front of your discipline.
Please feel free to stay connected with me.
If anything came up,
Please don't hesitate to reach out to a teacher or to me.
Abundant love and blessings.
My name is Marcel Gros.
And this was our journey together.
Namaste.
