Namaste.
You shall be blessed.
I'm Marcel Groux.
Please lie down in a quiet space.
Arms by your sides.
Palms up.
Eyes closed.
It all starts with this next breath.
Inhale for 5 seconds.
And exhale for 6 seconds.
Please take a mental snapshot.
How do you feel?
Right now.
And know that we are in this together.
Start to connect to your fingers.
To your big thumb.
Your index finger.
The middle finger.
The ring finger.
The little finger.
And all the fingers together.
Connect to the top of your hands.
And then connect to the inner parts of your hands.
Connect to your wrists.
One more time.
Connect to your whole hands.
If there is a pulsing sensation or any kind of tingly sensation,
That's completely welcome.
Going further.
Shifting your awareness to your lower arms.
To your elbows.
To your upper arms.
To your shoulders.
Climbing up your neck.
Coming to your jaw.
Your lower lip.
Your upper lip.
Your right nostril.
Your left nostril.
Your right eye.
Your left eye.
The top of your head.
The back of your head.
The right ear.
The left ear.
Traveling down the back of your head further.
You can also imagine climbing down the spine through your neck.
Through the shoulder area.
Coming slowly to your heart area.
Staying there for just a moment.
Observing what's going on.
And traveling further down the spine.
Climbing further down until the end of the rib cage.
Connecting there.
What is going on there?
Be curious.
Observing.
Climbing further down the spine until you come to the level of your belly button.
From there feel how your belly is rising ever so smoothly.
And falling ever so smoothly without changing your breath.
And then travel further down the spine until you come to your intimate area.
To your buttocks.
And feel how you're connected to the ground there.
Traveling further down both of your legs.
To your big thigh muscle.
To your knees.
To your lower legs.
To your ankles.
To your heel.
To the sole of the foot.
To the top of the foot.
To the big toe.
Second toe.
The third toe.
The fourth toe.
And the little pinky toe.
From there connect to your whole body.
Feeling your entire body connected to the floor.
Now returning to where we started.
Inhale for five seconds.
And exhale for six.
Again check in with your mental state right now.
And compare it to the mental snapshot that you took at the beginning of this lesson.
Then start to move your body.
Move your toes.
Move your fingers.
Move your feet.
Move your hands.
Move your shoulders.
Move your knees.
Move your hips.
Move your belly.
Your chest.
Your head.
All of your body.
However way your body wants to be moved.
Bring your hands in front of your heart together.
Namaste.
