Namaste.
Welcome to a journey of profound relaxation and inner discovery.
In today's session we will explore the transformative power of body awareness and muscle relaxation.
Imagine if you could release every bit of tension from your body and mind.
Emerging refreshed,
Rejuvenated and deeply connected with your inner self.
Realize this is more than just relaxation.
It's a gateway to a more mindful,
Peaceful and balanced life.
That's why you need to prioritize and commit yourself to this practice right now.
Welcome to Yoga Nidra,
Non-sleep deep rest.
Your guide Marcel Gros speaking.
I'm on the quest to create the best guided meditations for you.
Together we'll journey through landscapes of profound relaxation,
Aiding in the release of stress,
Insomnia,
Anxiety and depression.
Please find a quiet space where you won't be disturbed.
Lie down and make it comfortable and warm.
Maybe on a bed or a yoga mat,
With a cushion under your head,
A blanket under your knees and a blanket to keep you warm.
Let your legs relax slightly apart and your arms rest by your sides,
Palms facing up.
Headphones are recommended for a more immersive experience,
However not necessary.
For the full benefit of this experience,
I encourage you to stay with me through the entire session.
As we begin,
Allow your tongue to rest softly on the upper palate and if possible,
Breathe gently through your nose.
If you're drifting into sleep,
Welcome it,
Because it's what your body needs.
A bell will gently wake you at the end.
We're starting our journey by taking a four second inhale and a five second exhale.
We are in this together.
We're starting to find an intention.
See why you are here right now.
What is it that you want to experience?
Most likely it's relaxation.
Maybe there's something else.
See within your body to find the intention that is important for you,
That is giving you energy.
It's your personal intention for this practice.
It could be a word,
Maybe a deep desire for your well-being.
I want to feel completely at ease.
I want to feel completely unburdened.
I want to feel completely free.
I give you some time to connect with this intention and maybe it's as easy as I want to feel more relaxed,
Which is completely fine.
I want to be able to completely relax and rejuvenate my being so I can go on all the wonderful adventures that I so want to go.
See for yourself what your intention is for today.
As soon as you found it,
Take it.
It is yours.
Take a deep inhale through your nose and exhale a little bit longer through your nose.
One more time.
Your time.
Good.
Every time we exhale,
Feel free to make a noise if you feel to.
Almost like yawning.
From there,
Go on to an adventure together as I'm your guide.
Let's travel down to our toes today.
Start at our big toe,
Focusing on just this big toe of yours.
We're going throughout the whole body.
Through the whole body.
We're exploring it with our mind.
Completely connecting to our whole body.
Realizing as we're lying still that our body is completely safe and we can relax completely.
Focusing on your big toe still.
How is your big toe doing?
How are your big toes doing?
Do they hurt?
Is there any kind of uncomfortableness?
Is there anything else going on?
Really taking time to honor,
In gratitude,
Our big toe and its function.
Whenever you're breathing,
Make sure your exhale is a bit inhale.
Allowing yourself to go deeper into relaxation.
From there,
Let's say slowly,
Bye for now to your big toes.
Just slowly.
It's not forever,
But for the moment.
Let's go to our second toe.
Saying hi.
How are you?
How is it going?
How are you feeling?
It's so beautiful to see you.
It's great to connect with you deeply.
Being completely aware of the connection that you're making with that second toe.
Then moving onwards from your second toe.
Saying bye again.
Knowing that you will see each other again.
No need to be sad.
Really just wishing them the best.
Going to the third toes.
Again,
Checking in with each other.
How are you doing?
What is going good?
What is going not so good?
Listening to your third toe.
Listening to what stories your third toe is telling you.
Completely in joy about.
I've never heard that.
Tell me more.
Focusing on all the kind of sensations that are coming up.
Maybe it's tingling.
Maybe it's just a sense of warmth.
Everything is fine.
Do not get yourself attached to any sensations.
Just let them flow freely as they are coming.
Letting them go again.
Let them be free.
Amazing.
Let's say bye to our third toe.
Let's come to our fourth.
Saying hi.
How are you?
Feeling in to what is going on.
See how it feels to connect with the fourth toe.
Is the fourth toe happy?
Is it sad?
Whatever it is.
Just observe.
Analyze and tell it that you are there for them.
There we move on to our pinky.
To our little toe.
Saying hello.
Knowing that even though you're the little toe you're not worth anything less.
You're as important if not more important than the others.
Thank you for being here.
Thank you for your service.
Really taking time to just be there.
Enjoying this time.
Nothing else to do here than to just enjoy this time and connect and be grateful to your body parts.
See how relaxation slowly comes.
We're not hurrying.
For where we want to go is so deep relaxation that you will feel like flying in the clouds and as well grounded in Mother Earth.
You will feel both.
So let's continue our journey onwards by coming once more back to all of our toes.
Telling them that you're loving them and that you are appreciating them and that it's now time to move on.
Coming to our foot.
To the sole of the feet.
Seeing how the sole of the feet is feeling.
Is there any kind of pain?
Is there anything else you want to observe?
Do you want to ask how are you doing?
Dear sole of the feet,
How are you doing?
What stories are you telling me today?
How do you feel?
Then also bring in thoughts of gratitude for the sole of the feet.
Being grateful that they're there and that they're doing what they are doing every day.
Providing roots for you.
Providing connection to the earth for you as you're walking.
As you're going through life.
From there let's come to our ankles and the heels as well.
Saying goodbye first of all to the sole of the feet.
Moving on to the heels and ankles.
Seeing how amazing they are feeling for you today.
Just for you.
Doesn't mean that there's pain or complete comfortableness.
It just means that you can feel in and observe what there is and really be curious.
Amazing job from there.
You're bowing down in gratitude for our heels and our ankles.
Just mentally not doing the act of bowing down but mentally bowing down in gratitude for your ankles and your heels.
And connecting further to the top of the feet right now.
In total amazement.
You're already excited to ask the questions that we have been discovering.
How are you?
How is it going?
What do you feel?
Oh and by the way I love you dear top of the feet.
Thank you for the work that you're doing every day.
I'm not taking it for granted.
I'm here sending you gratitude.
From there you move on slowly but with aligned force to discover our whole body.
To ask our whole body how it's doing.
So let's get going and come up to your shin bones.
To your shins.
To your lower legs.
Saying bye to the top of the feet and traveling up slowly.
How are you lower legs?
Thank you for your service lower legs.
I honor you.
I see you.
The service that you're doing for me.
And I'm here to tell you that you can relax completely.
Because I'm caring for you and you're safe.
Going further up slowly.
Saying bye to your lower legs and connecting with your knees.
Hi knees.
How are you doing?
I hope you're doing good.
But tell me the truth.
How do you feel?
I care about you deeply.
And I'm very grateful that you're there between my lower legs and the thighs.
Doing your function.
Thank you knees.
Every time you like feel free to come back to your breath.
Again remember just make your exhale a bit longer than your inhale.
Breathe through your nose.
You're doing fine.
Let's continue our journey to our thighs and take up a little bit more momentum.
Hello thighs.
You big muscles.
How are you doing today?
Know that I'm very grateful for all the work you do for me every day.
You are doing for me every day.
I mentally bow down in front of you in gratitude.
Let's move on to your thighs.
There's just more to discover.
And I'm excited.
But I'll come back in time.
Coming to your hips.
Engaging with your hips.
How are your hips feeling?
Hi hips.
How are you doing?
Also connecting with your intimate area.
With your butt.
How are you doing?
I care about you.
Thank you for doing your function.
I'm nurturing you.
I take care of you.
And I'm grateful that you and your body parts are there.
Helping me experience the life in this profound way that I'm experiencing it.
From there moving up further slowly.
Connecting to your vertebra.
To the very bottom of the vertebra.
And moving up vertebra by vertebra until we reach the belly button level.
And there just connecting in.
What's going on?
Hi belly.
How are you doing?
I'm so curious about how you're doing.
How is the food that I'm sending you?
Checking in with whatever is in the belly button.
In the belly button area.
And sending lots of gratitude towards your belly.
Feeling how your belly rises and drops as we're inhaling.
One more time.
As you're exhaling feel free to make this yawning noise almost.
But with a closed mouth.
Rage up everybody.
Rage up you.
Coming back to your intention.
Realizing why you're here.
Just softly understand why you're here.
That you're taking care of yourself right now.
And then let's move on.
Let's move on and come back to our vertebra.
At belly button height.
And travel up further until we reach the start of your ribcage.
Saying hi to your ribcage.
Hi how are you doing?
It's lovely to meet you.
It's lovely to see you.
Thank you for protecting my inner organs.
You're doing such a great job.
I'm very grateful for you.
And again take a breath.
Make the exhale longer than you inhale.
Good.
And let's slowly move on.
Saying goodbye to your ribcage.
To the start of your ribcage.
And let's travel up your vertebra.
One vertebra at a time.
Until we reach heart level.
Heart height.
And already these questions that we've been asking.
You arrive there and you realize.
Wait.
What's happening?
It's the heart asking me.
What kind of questions is the heart asking me right now?
And you hear your heart asking you.
Hey how are you doing?
So nice to see you.
So nice to be with you.
So nice to love you.
Thank you for letting me beat with you.
Thank you for every beat I can do for you.
Thank you for every second that I can stay with you.
Realizing very deep relaxation going throughout your body.
Coming out of your heart.
Knowing that your heart cares about you.
All you can do is mentally bowing in gratitude in front of your heart.
Your heart tells you.
You mustn't stop here.
You must go on and discover more.
Please keep on.
Keep on discovering your whole body.
Because there's more to discover than just me.
I'm just one part of your body.
And I love you very much.
Please go on.
So you're saying bye to your heart.
And you're going back to your ladder.
As you know it.
The vertebra.
And you're climbing the vertebra.
One vertebra at a time.
Further up.
Further up.
Somewhat sad that you just are going away from that heart that cares about you so much.
But also with curiosity and the knowledge that you will go back there at one point.
And see its beauty again.
But that beauty can also be found within every other body part.
So let's continue.
Together with your intention.
Climbing up the vertebra.
Until we reach shoulder height.
At this shoulder height.
We are connecting.
Deeply.
With our shoulders.
Seeing.
And of course asking again.
How are you shoulders?
How are you doing?
How are you feeling today?
Is there anything I can do for you?
I care about you.
And I'm very grateful for the work you're doing every day for me.
Take a deep inhale.
And a longer exhale.
And from there.
Let's move on.
Let's move on from our shoulders.
Saying bye to your lovely shoulders.
And coming to your arms.
Your strong upper arms.
How are you feeling your upper arms?
How are you doing?
Can you relax completely?
Your upper arms?
Feeling the mat.
Or wherever your upper arms are lying on.
Feeling the gravity.
Just allowing the gravity to completely take over.
And then gratitude.
Telling your upper arms.
Thank you for your work.
You can now relax completely.
It's okay to be completely relaxed.
Right here.
Right now.
From there.
Moving on to your wonderful elbows.
Saying bye to your upper arms.
High elbows.
How are you doing?
Is it going?
See how they are answering.
Being curious.
See if they are saying they're in pain.
See if they're saying they feel great.
And be completely in gratitude.
As you realize whatever they're saying.
Thanking for their messages.
Thank you elbows.
It's time to move on.
And come to your lower arms.
High lower arms.
How are you doing?
Is there anything I can do for you?
I'm very much in gratitude that you're there for me every day.
I value you deeply.
And I want to move on.
Because I'm so excited to get to the wrists.
The hands.
The fingers.
You know.
And just know that I see you.
And you're very valuable to me.
Lower arms.
Going further.
Coming to your wrists.
Excited.
You ask.
Hi wrists.
How are you doing?
And you're listening closely.
I feel you.
I'm grateful to you what you're doing.
Dear wrists.
And from there.
You bow down in gratitude for your lovely wrists.
Saying that I want to move on.
I want to explore the hands right now.
And see what they are telling me.
See what stories they made.
What stories they're still making.
Let's continue to your palms.
See how you're excited.
And the hands are excited to really connect with you.
And maybe feel a pulsating feeling.
Or a tingly sensation.
Or a warmth.
Or whatever it is.
Just accept it and say.
Hi.
So excited to meet you hands.
To feel you.
To be with you for a moment.
And to really honor you for the work that you're doing every day.
So I want to ask.
How are you feeling?
Dear hands.
How are you doing?
One more deep inhale.
Connecting with the palms and the top of the hands at the moment.
Really feeling how they are happy to see you.
Happy to feel you.
Happy to be with you.
And from there let's move on to our fingers.
As the hands don't hold you back.
They allow you to experience every finger right now.
They invite you in to every finger.
So let's start with the little finger this time.
Say hi little finger.
I wanted to visit you first.
Because you're not less important than the others.
You're as important.
How are you doing?
I'm excited to be here.
I honor you.
I'm very grateful that you're here.
And from there let's travel to the next finger.
Saying bye to the little finger.
Let's see around soon little finger.
Let's continue.
Your next finger.
The ring finger.
How are you doing ring fingers?
I appreciate you.
How are you feeling?
I honor you deeply.
And from there continue to the middle finger.
Hey middle fingers.
How are you?
You're very important to me.
And I'm grateful that you're here.
Going further to your index fingers.
Hey pointy fingers.
How are you doing?
I'm very grateful to you.
Index fingers.
And I'm there for you.
From there let's continue to the big thumb.
And also saying hey big thumb.
This time I visited the little finger first.
And still you're as important.
How are you doing?
And also bowing down in gratefulness.
In gratitude.
Mentally bowing down in front of your big thumb.
Taking your whole hand into focus.
Saying bye to your fingers.
Completely connecting to your whole hand.
The wrists.
The hands.
And the fingers.
Saying I see you.
I'm there with you.
I feel you.
And I'm grateful to you dear hands for the work that you're doing every day.
And right now I want to move on.
Saying bye to your hands.
Travelling up.
Your lower arms.
Waving at your lower arms as you're travelling up.
Waving at your elbows as you're travelling up.
Waving at your upper arms as you're travelling up.
Waving at your shoulders as you're travelling up.
And the shoulders are asking you.
Where are you going now?
You're answering calmly to the neck.
Arriving at the neck.
You're asking.
How are you doing neck?
The neck is answering.
What is the neck answering?
Listening more closely.
As it's sending you the answer.
Allowing the neck to relax completely.
From there.
Travelling up further.
Slowly.
Connecting back to your ladder.
The vertebra.
And travelling up further towards your head.
And let's connect to your wonderful ears first.
Bowing in gratitude in front of your ears.
Because they are making this experience possible.
Hey ears.
How are you doing?
Know that I honour you deeply.
Thank you for being here.
Take a deep inhale.
And as you exhale.
With a closed mouth.
Feel free to make some noise.
Good job.
Noise that your ears are hearing.
Vibrations that your ears are hearing.
And your body can hear as well.
Connecting more to your mouth.
To your lips.
How are you doing mouth?
How is it going?
I'm deeply grateful for all the work that you're doing.
The chewing.
The tasting.
Everything.
The speaking.
The expressions of my face.
Everything.
Thank you so much.
In gratitude I bow mentally.
From there you're travelling onwards in curiosity to what's going to happen next.
And of course we're connecting to your nose.
Saying soft hi.
You're somewhat scared of your nose.
Because there's a lot of air going through your nose.
And your nose invites you in slowly.
With every inhale through your nose you become more confident.
Knowing that your nose is supporting you as you're inhaling.
And as you're exhaling.
A little bit longer.
You're allowing your nose to relax even deeper.
You're seeing the service that your nose is doing for you every day.
And you're just simply amazed.
And in gratitude.
In humble gratitude.
You're bowing down.
In front of your nose.
Mentally.
Thank you for the service you're doing.
Thank you.
I see that you're providing me so much.
Thank you for letting me breathe.
And thank you for filtering the air.
And warming the air.
And as you're exhaling.
You're saying bye to your nose.
Knowing that you will connect again.
In time.
And from there.
Let's travel up to your eyes.
And realizing the beauty in your eyes.
The two universes you have as eyes.
The two universes that can see a universe all the time.
In front of you.
Just completely.
In awe.
Bow down to your eyes.
Thank you for being there eyes.
I'm not taking you for granted.
And then.
Coming to the very top of your head.
Feeling.
Yes.
Almost.
As if your vertebrae are extended to the top of your head.
Your whole vertebrae.
Connected.
Through your body.
Down to your hips.
And from there.
Feel your legs.
Down to the very toes.
Knowing that your whole body is working in unison.
That your whole body is connected.
That every thought.
That you're feeling.
That you're thinking.
That it's coming up throughout your body.
Somehow interconnected.
With your whole being.
And so we bow down.
In front of our thoughts.
In front of this experience that we are having right now.
Being grateful for this experience that we are having.
From there.
Let's take a deep inhale.
And let it travel down.
Your whole vertebrae.
One by one.
And this continues down to our feet.
And as you're exhaling.
Let it drive down again.
Drive up again.
From your feet to the top of the head.
And as we're inhaling.
Feel how the air is going down to your feet.
And as you're exhaling.
Feel how the air is going up again to your head.
Making your exhale just a bit longer.
Feel how your heart is jumping in joy.
As you're just connected to your whole body.
And you're so grateful for your whole body.
Knowing that you're completely doing exactly the right thing at the right point in time.
And from here.
We are slowly finding back to a place that is more calm.
Letting your breath be as it is.
Completely.
Just be as it is.
Observing.
The thoughts coming.
And the thoughts going.
As if you're opening a window.
Certain thoughts are coming.
And you're just inviting them to go out of the window effortlessly again.
Because you know that the important thoughts will come again in time.
One more time.
Connecting with your intention that you found at the beginning.
Completely being grateful.
And from there.
It is now time to return.
To return to everything that you want to be doing.
Everything that you want to be experiencing.
A renewed body.
With a renewed understanding about your body.
Come back.
Your life.
And let's start by moving your toes.
Where we started.
Moving your big toe.
And all of your toes.
And your feet.
Moving your feet.
Being so grateful to this movement right now.
Feeling joy and bliss.
Starting to move your fingers.
Starting to move your hands.
Your wrists.
Starting to move your knees.
Completely in gratitude for every little move.
Not taking any small movement for granted.
Stretching yourself.
Feel free to do whatever kind of movement you like to do.
Coming back to your body right now.
How good this feels.
How good your body feels.
And from there I invite you to sit up slowly.
If you like bring your hands in front of your heart.
Sitting together.
Finding a comfortable sit for yourself.
If you need to sit in a chair that's completely fine.
If you just want to lie for another moment that's completely fine.
I believe you deserve inner peace.
By effortlessly following this experience it will show you the way to more than just relaxation.
I offer you to support others by supporting these creations.
By leaving a comment and thus interacting with me.
Like that you are making it possible for me to create the best guided meditations I'm able to create.
Without you it wouldn't be possible.
It will not be possible.
I bow down in front of you for taking care of yourself and taking care of my endeavor.
