Anti Fragility Yoga Nidra

25-Minute Anti Fragility Yoga Nidra session, a Non-Sleep Deep Rest (NSDR) journey. Fortify your mental and physical anti-fragility, empowering you to navigate life's challenges with unshakable calm, clarity, and understanding. Let go of all the tension and just feel comfort by listening to Marcel Groux's guidance. With Love and blessings - Marcel

Music credit: "Ever Mindful" by Kevin MacLeod.

Transcript

Namaste.

You are here at the right place,

If you like to connect with the term anti-fragility and turn stress into your greatest strength.

Welcome to Yuga Nidra,

Non-sleep deep rest.

Your guide Marcel Gros speaking.

Prepare a peaceful spot.

Lie down comfortably.

Cushion your head and relax.

Legs slightly apart.

Arms by your sides.

Palms up.

And eyes closed.

Breathe gently through your nose,

Tongue softly touching the roof of your mouth.

While headphones enhance this journey,

They are optional.

This experience is intended for wakeful relaxation.

So when you fall asleep,

That is completely fine.

Whenever you realize,

Gently come back to you,

My voice.

A gentle bell will signal the end of our practice and I will guide you out of it slowly.

I am practicing Yuga Nidra.

This is the statement that you can be guided by.

Let it rest softly in your awareness.

I am practicing Yuga Nidra.

Let's begin with a breath.

Inhale for 4 seconds and exhale for 5.

We are in this together.

Integrity is a word that is coined because it doesn't exist in English.

The meaning of it is the hydra that gets a head cut,

The hydra that gets hurt,

The hydra that gets hurt,

They grow back two heads.

Because the hydra is getting hurt,

The hydra is getting stronger.

This is the meaning of antifragile.

Something that gets stronger because it gets hurt,

Because there is a test,

Because there is stress to this being.

We want to be antifragile.

So when we get hurt,

We can get better.

When we go through a difficult part of our life,

We can reflect and improve.

We can understand and learn.

This is the meaning of antifragile.

From here,

Connect with the earth beneath you,

Feeling supported and stable,

Feeling nurtured by the earth,

Feeling how your roots are growing into the earth,

Nurturing your entire being,

Feeling the gravity,

Feeling the connection to your mat,

To your mattress,

To your bed,

Wherever you're lying,

And just start to relax more and more.

Feeling how you're completely relaxed,

Completely being able to release all the tension there is,

Learning where in your body tension is stored,

Feeling the contact points with the ground,

Creating a sense of security and belonging.

From here,

Understand that to be antifragile,

We need to be able to reflect,

To feel our body,

To see what is going on in our body,

So we can act.

We can act when something is wrong,

And we can improve ourselves.

So we make an effort to feel in deep,

Deeper than you have ever before.

You want to now create an intention for this practice.

In Sanskrit this is called sankalpa,

Creating an intention or a goal for this practice,

For this practice that we are doing right now.

Whatever it is,

Whatever your intention is,

Try to feel in with your body,

Try to effortlessly let this goal,

This intention come to you.

Take your time here,

There's no need to hurry.

Maybe it's just simply I want to connect deeply with the meaning of antifragility,

Or maybe it's something completely different for you,

And that's completely fine.

Repeat whatever you have found for yourself three times silently,

Just in your body,

Knowing that whatever came up to you is exactly the right thing.

Let's continue to a body scan,

Let's rotate our consciousness throughout our body,

Connecting with our feet,

With our toes,

To your big toe,

To your big toes,

To the second toes,

To the third toes,

To the fourth toes,

To the fifth toes.

Connecting consciousness,

Awareness to your toes,

Maybe feeling a slight sensation at your toes,

Maybe a sensation of warmth,

Or maybe a sensation,

It's like tingly.

Connecting to the sole of the feet,

To your heels,

To the top of the feet,

To the ankles,

To your lower legs,

To your knees,

To your upper legs,

To your hips,

Feeling your whole legs,

And allowing them to release all the tension there is within your legs.

Connecting to your hips,

To your belly,

To your chest,

To your back,

Releasing all the tension there is throughout your belly,

Your chest,

Your back.

From there,

Connecting to your shoulders,

Your arms,

Your elbows,

Your lower arms,

Your wrists,

Your fingers,

Palms,

The top of the hands,

Releasing all the tension,

Connecting more to your big thumbs,

Your index finger,

Your middle finger,

Your ring finger,

And your little finger.

Traveling up to your shoulders again,

To your neck,

Allowing to feel in at your neck.

Traveling up further to your jaw,

To your tongue,

To your lips,

To your nose,

To your eyes,

To the top of your head,

To your ears,

And completely connecting to your whole head.

Feeling all the tension in your face,

In your head,

Completely relaxed.

Completely relaxed.

From here,

Imagining a blowhole of a whale on the top of your head.

As you're inhaling,

Inhale down from the top of your head,

Down to the very toes of your feet.

As you're exhaling,

Exhaling out through the toes.

As you're inhaling again,

Inhale through the toes in,

Up your legs,

Your hips,

Your belly,

Your chest,

Your head,

And out of the blowhole of the whale again.

Continue here for five times.

Inhale in,

Sending it down to your toes,

Exhale out of your toes.

Inhale through the toes in,

Exhale out of the blowhole of the whale on top of your head.

Inhale in,

And out.

Going your time.

Whenever you arrive again at the top,

The blowhole of the whale,

Stay there and wait for everybody to arrive.

Start to now visualize a challenging situation.

Realize how you're challenged.

It's a situation that it's not easy to be solved.

Maybe it even can't be solved.

Maybe it even hurts you.

And then imagine yourself a year later,

Looking back at this challenge,

Seeing how you have dealt with this challenge and realizing that you're so much stronger and that this situation has made you stronger because it gave you stress,

It gave you difficulties in your life,

Resulting in the fact that you became stronger and more aware of difficulties and how to overcome such difficulties and to believe in yourself that you can overcome all difficulties because you can learn and adapt,

Being able to overcome hardships.

Realize your body right now.

Did your body tense up in this visualization?

If so,

Try to relax your body again.

Your shoulders,

Your arms,

Your legs,

Your chest,

Your belly,

Your face.

Breathing in and as you're exhaling,

Making your exhale a little bit longer,

Inviting relaxation back into the body,

Realizing that you're antifragile and you're evolving,

Overcoming,

Growing in that process.

Making your exhale longer than the inhale.

Realizing how you can again rest completely of all your tension,

Letting go all of your tension into the ground and feeling how the ground is nurturing you,

Deeply nurturing you.

Deeply developing a sense of gratitude for the challenges in your life as the challenges in your life lead to growth,

Lead to the being that you are today.

Not being resentful for the challenges that you're facing,

But realizing the growth that has been given to you as a gift because of it,

Because of the stress,

Because of hardships,

Because of the difficulties,

Because of the pain,

Because of the tears,

Because of the loss.

Realizing that you're standing up again and again,

That you're not giving up.

Again,

Feeling into your body one more time.

Try to release all the tension there is.

You're doing very well.

Your body learns how to relax quicker.

Your body learns how to breathe,

To relax.

Slowly I invite you to come back to your intention,

Your why,

Your sankalpa that you found today for yourself.

Honoring yourself for your practice.

Honoring yourself for the understanding of this concept.

Using this experience to rest within you,

To give you a lot of understanding and power to continue learning,

Growing,

Overcoming,

Being the best version of yourself.

Slowly start to move your fingers,

Start to move your toes,

Start to move your wrists,

Start to move your ankles,

Move your arms,

Your legs,

Your elbows,

Your knees,

Your shoulders,

Your hips,

Your whole body,

Whatever needs to be moved,

Move it.

Whenever you're ready,

Feel free to open your eyes.

Each moment you dedicate to this practice is a testament to your commitment,

Inspiring immense gratitude by sharing your journey in the comments,

You contribute to a ripple effect of growth and understanding.

Thank you.

I'm bowing down in front of you for being an integral part of this transformative process,

Enabling me to create the best guided meditations.

Namaste.