Namaste.
Are you struggling to keep your focus in a world brimming with distractions?
This is a yoga nidra session designed to sharpen your concentration.
In the next hour we won't just relax,
We will embark on a journey to connect with your focus.
Imagine ending this session not only deeply relaxed but also with a newfound clarity and an enhanced ability to concentrate.
Curious how this transformation unfolds?
Stay with me as I guide you through a series of unique focus enhancing exercises and visualization techniques.
And don't miss the special concentration boosting mantra at the end that you can use anytime and anywhere.
Ready to unlock your true focusing potential?
Let's go.
Welcome to Yoga Nidra,
Non-sleep depressed.
Your guide Marcel Gros speaking.
I'm on the quest to create the best guided meditation experiences 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 on the roof of your mouth 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 are starting our journey by taking a four second inhale and a five second exhale.
We are in this together.
We're starting with the intention.
Let's set an intention for today's practice.
Focus on what you wish to achieve in this area of concentration.
Maybe it's improved concentration at work or in your studies or maybe in your daily activities.
Whatever it is,
Hold this intention gently in your mind.
Maybe it's something like this that you like to improve your concentration so you have less stress in your life.
Because you can have this laser sharp focus that will enable you to do what you need to be doing.
To find this concentration and do what you need to be doing with less stress in a more timely fashion.
Or maybe it's something else.
Check in with yourself what your intention is.
Giving you some more time to find your intention.
If you already have it,
Please come back to your breath and make your exhale just a bit longer than your inhale.
As you're finding your intention,
As you have it in your mind,
Bring it again into your mind and start to repeat your intention silently to yourself.
Sometimes like three or five times repeating your intention,
Your why you're doing this lesson right now.
As you've done it at least three times slowly understand that your unconsciousness will take over and let it disappear,
Let it vanish.
Take a deep inhale and make your exhale even longer.
Also feel free to yawn with your mouth closed.
Making a noise,
A frequency that travels throughout your body.
One more time.
Just let it be however it comes out.
You're invited to do that.
If this doesn't feel great you don't need to do it.
Let's continue on and connect to our breaths even deeper.
Inhale deeply through your nose,
Into your belly,
Into your chest.
Filling your lungs completely and then exhale slowly.
Releasing all the air.
A little bit forceful at the end as you're exhaling.
It's like pushing out some more of the air.
And again completely in and slowly out.
Pushing just a bit of air out at the end and in again.
Two more times I'll start to bring your intention to your body more and more.
Notice any areas of tension.
Usually it might be in the hips,
Shoulders,
Maybe in the neck or even in your jaw.
Try to really relax your jaw so maybe your mouth is just a little tiny bit open.
Your tongue is lying on the roof of your mouth softly and your mouth is just your lips are just a little bit apart from each other.
So you're not breathing through your mouth.
You're breathing through your nose but mouth is a little tiny bit open.
Relaxed.
Your whole jaw is relaxed and your whole shoulders are relaxed and your hips are relaxed.
Your legs are relaxed.
Your feet are relaxed.
Your arms,
Your wrists,
Your fingers.
Feel how heavy your body is.
And for yourself check in if there's any kind of tension within your body and see if you can release it even more.
Maybe on your forehead try to really feel heavy and let gravity take over completely as you're lying on your mat or your mattress.
Your whole body is rooted.
Rooted to Mother Earth.
Letting it rejuvenate.
Giving you the energy to concentrate.
Coming back one more time to your intention.
Remember it.
Bring it again up.
Your why of why you're doing this session.
And let it go again.
Give it over to unconsciousness again.
Let's continue.
And we're connecting now to our breath.
Very slowly and softly.
Start to first observe your breath as it is.
How is your breath?
How is it?
Is it quick?
Is it slow?
Is it sharp?
Is it deep?
However it is,
There's no good or bad right now.
It's just your breath.
Observing.
Observing your breath with complete focus.
And from here start to count your breaths.
Inhale.
One.
Exhale.
Two.
And so on.
How far up you can go.
Maybe 200.
Maybe even further.
And if you lose count,
Simply start over.
Please also be relaxed and make this effortless.
It's not a goal to just count up.
It's to do it in a very relaxed state.
It doesn't matter if you lose the count or not.
It matters that you're getting back to the counting every time again.
And even if you forget what to do,
Just come back to my voice when you hear it.
And remember why you're doing this practice.
Remember your intention.
I'll join in in this practice and I will count loud for myself.
To introduce another factor that might be even more difficult for you to count.
A distraction maybe.
But feel free to also just join in counting with me if it feels natural.
One.
Three.
Four.
Six.
Seven.
Eight.
Nine.
Eleven.
Thirteen.
Fourteen.
Fifteen.
Sixteen.
Seventeen.
Eighteen.
Nineteen.
Twenty.
Twenty-one.
Twenty-two.
Twenty-three.
Twenty-five.
Twenty-six.
Twenty-seven.
Twenty-eight.
Twenty-nine.
Thirty.
Keep on counting.
You're doing great.
If you need to start from anew,
Start from anew.
Take time to count.
Now I will start again one more time.
Counting up to 30 if I manage.
One.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
Eleven.
Thirteen.
Fourteen.
Fifteen.
Sixteen.
Seventeen.
Eighteen.
Nineteen.
Twenty.
Twenty-one.
Twenty-two.
Twenty-three.
Twenty-four.
Twenty-five.
Twenty-six.
Twenty-seven.
Twenty-eight.
Twenty-nine.
Thirteen.
Slowly release wherever you are.
Release your breath.
You're counting.
Come back.
Just let your breath be as it is.
Shifting your focus right now to a sound in your environment.
Maybe you hear something outside of your body.
Maybe you hear something just very close.
Whatever it is.
Maybe it's just my voice.
Maybe it's something else.
Shift your complete focus to the sound that you're hearing.
Your complete focus to the sound that you're hearing.
Only the sound that you're hearing.
Again,
Shifting your focus to the sound that you're hearing.
Do not get annoyed by thoughts that are coming up.
Just let them pause like opening up a window.
Let them pause.
Let them go again.
Know that they can come back.
If they are really important,
They will come back.
Do not be stressed about it.
Be calm.
You can let go of your thoughts as they belong to you.
They will come back to you if they are important.
Focusing completely on the sound again.
Letting go of all of the distractions.
Deeper and deeper hearing this sound.
Hearing this sound.
Whatever sound.
Deeper and deeper hearing the sound.
Whatever sound it is.
Deeper and deeper connecting to that sound.
Almost as if you are becoming the sound because you're so focused on it.
Because you're so focused on it.
Your complete focus rests on that sound that you are hearing.
Then slowly shift your focus back to the breath.
Visualizing your breath moving through your body as a wave.
With each inhalation,
Your whole body is rejuvenated.
And with each exhalation,
Your whole body is relaxed.
And with each exhalation,
Your whole body is relaxed.
Inhalation.
Rejuvenation.
Exhalation.
Relaxation.
Inhalation.
Rejuvenation.
Exhalation.
Relaxation.
Exhalation.
Relaxation.
Inhalation.
Rejuvenation.
Exhalation.
Relaxation.
Feel how your whole body is getting heavier.
The mat or the mattress is holding you even more.
Mmm.
Start to feel more of your body.
Feel your clothing completely connect to where your body is lying on.
If you're covered by a blanket,
Feel your blanket.
Feel how your body is connected to something.
Observe that experience closely.
Bring it to mind completely.
Focusing only on the sensory experiences of your body right now.
Of touch.
Connecting to the touch.
Touch.
Connecting to the connection to your mattress,
To your mat,
To wherever you're connected to,
To your clothes,
Whatever it is.
Mmm.
One more time.
Connecting completely to your clothes,
To wherever your body touches.
Something.
Whatever it is.
Cold or warm.
All the sensory experiences connect to it.
Mmm.
Good job.
You're doing amazing.
Mmm.
Keep it up.
Keep this focus on the sensory experience of your body.
Just one more minute.
Let all your thoughts pass through.
Opening the window again.
Let your thoughts pass.
They will come back to you if they are important.
Mmm.
Great.
Releasing your focus again.
See what's happening when you're releasing your focus.
Where does your focus jump to?
Your concentration.
What is happening to your concentration?
Picturing a single point in your mind's eye.
Imagining a candle flame in front of you.
In front of you.
Having your eyes closed.
Imagining a candle flame burning in front of you.
Like one meter away.
Just observing this candle flame.
Maybe it's another source of light.
Make it whatever you like.
Create it in front of you.
One meter distance away.
Just one arm length distance away.
Focus all your attention on this point.
Focus all your attention on this light source or this point.
Mmm.
Good job.
Keep it up.
See something beautiful in this light point.
Making it easy to focus.
Being in awe of this beautiful thing.
Focusing it completely.
Focus completely on it.
As you've created this point in front of you.
You're watching.
You're hearing.
You're smelling.
Only this point.
How does it sound?
How does it smell?
How does it move?
Does it move?
How big is it?
Focusing on this point.
What color is it?
Keep this focus on this point.
Coming back one time to your intention.
Realizing why you are doing this session.
Again,
Supporting you in your focus right now.
This intention.
Bringing one time to your mind.
And then again,
When you did this,
Come back to your point with renewed knowledge of why we're practicing this.
Focusing on this point solely.
The only thing that exists is this point.
You're hearing.
You're seeing.
You're smelling.
Only this point.
See it vivid.
See if it moves or if it's still.
Be in awe of it.
Absolutely honoring this point with your focus.
With your concentration.
The only thing that exists is this point.
Every time you lose the connection to this point,
Come back to it.
Don't be harsh to yourself.
Just softly come back to it.
As it's bound to happen that you're losing the connection to this point again and again.
Then again,
Remember your intention and coming back knowing what you're doing.
Seeing the beauty of your actions.
Of you supporting yourself and your being and your future.
Your whole life by just focusing on this point again.
Do not judge yourself if you're losing the connection.
Because you're doing amazingly fine if you're losing the connection.
You're realizing and you're just coming back to it without judging yourself.
Completely effortlessly focusing again on this beautiful point that you've created in arm length distance from you.
Coming back to this point.
Some more breaths.
Coming back to this point.
If it wants to transform itself,
Let it transform.
Let it be free.
This point that you created.
Not focus on it again.
One more time.
See how big it is.
See how colorful it is.
See how alive it is.
Knowing that you've created this point and you are doing this.
You are doing this.
You are focusing on it.
Gradually,
Mentally bow down in front of what you've created.
I bow down in front of this creation that I saw in front of my eyes.
And slowly let it go.
Let your focus go wherever let it go.
Let your focus go wherever your focus wants to go.
Maybe it doesn't want to go from this point.
Try to argue that it's now time to let go of this point again.
Thanking this focus point.
Thanking what you've created.
Let it now disappear again.
Knowing that you have the potential to create such beautiful things in your mind.
Take a deep inhale.
And as you exhale,
Letting it go completely.
Let's start to imagine a place that represents clarity and focus.
Maybe you're in a quiet library.
Maybe you're on a mountain peak.
Maybe you're on a serene place on the water.
Maybe you lie in bed and you're hearing rain.
Whatever it is,
Find your place that represents clarity and focus.
Make it your own.
And start to notice everything in detail around you.
Everything connected to clarity and focus.
It is as if this place allows us to be completely in clarity and focus.
It's very calming.
Everything you see there,
It's very clear,
Easily understandable.
Maybe it just provides you with focus because you can tune into every detail.
You can see it clearly in front of you.
It makes absolutely sense.
There aren't any questions around.
It's just this wonderful place that is absolutely in clarity and focus in front of you.
Start to hear sounds.
Start to feel sensations.
Start to see everything around you that is in clarity and focus as you are yourself right now.
See it in front of you clearly.
In clarity and focus.
Are there any animals?
If there is a slight yes within you,
It's completely a yes and it's clear.
Yes,
There are animals.
What sounds are there?
Is there a wind going on?
Is there waves?
Or is it still?
Whatever it is,
Just observe the sounds.
Observe the sensations on your body.
Whatever is going on.
Feel yourself fully present in this space.
Notice that it's a representation of your clarity,
Your calmness,
Your relaxation.
Reflecting all these qualities back to you.
Reflecting all these qualities back to you.
In this space,
Feel how you're lying there.
Completely safe.
Completely present in clarity and focus.
From there,
You're gradually moving into a more effortless state.
It's bringing into consciousness that focus is abundant.
It's abundant within you.
It's there for you always and in abundance.
You can connect easily with it whenever you want.
Every time you inhale,
Think focus flows.
Inhale,
Focus flows.
Exhale,
Freely within me.
Inhale,
Focus flows.
Exhale a little bit longer,
Freely within me.
Inhale,
Focus flows.
Exhale,
Freely within me.
In this space that you are,
Inhale,
Focus flows.
Exhale,
Freely within me.
Letting this space that you are supporting this practice that we are doing right now.
Inhale,
Focus flows.
Exhale,
Freely within me.
Infusing you with clarity and concentration.
Inhale,
Focus flows.
Exhale,
Freely within me.
Slowly,
Keep repeating this mantra.
Focus flows freely within me every time with your breath.
Every time you inhale,
Focus flows freely within me.
You're going for some minutes.
Just relax and keep on continuing.
Keep on focusing effortlessly.
Let your breath guide you.
Guide you.
Focus flows freely within me.
Focus flows freely within me.
Focus flows freely within me.
Focus flows freely within me.
Continue on your own.
One more minute.
Focus flows freely within me.
Silently.
Silently.
Good job.
Keep up.
Keep it up.
Last time.
Inhale,
Focus flows.
Exhale,
Freely within me.
We're coming now to additional affirmations that might resonate with you.
So feel free to just let your focus rest right now.
We have connected with your focus a lot.
You've done great work.
Right now,
Just let your focus rest and listen.
If you like,
Repeat with me as I'm saying these affirmations.
Every breath I take calms my mind and sharpens my focus.
Every breath I take calms my mind and sharpens my focus.
Every breath I take calms my mind and sharpens my focus.
Last time.
Every breath I take calms my mind and sharpens my focus.
If an affirmation doesn't resonate,
Just leave it.
It is not meant for you.
If an affirmation resonates with you,
Connect with it and its meaning.
With each moment,
My ability to concentrate strengthens.
With each moment,
My ability to concentrate strengthens.
Last time.
With each moment,
My ability to concentrate strengthens.
Clarity is my natural state.
I return to it effortlessly.
Clarity is my natural state.
I return to it effortlessly.
Clarity is my natural state.
I return to it effortlessly.
Clarity is my natural state.
I return to it effortlessly.
I am fully present in every task I undertake.
I am fully present in every task I undertake.
I am fully present in every task I undertake.
Last time.
I am fully present in every task I undertake.
Last affirmation.
My mind is clear,
My thoughts are organized,
And I am fully alert.
My mind is clear,
My thoughts are organized,
And I am fully alert.
My mind is clear,
My thoughts are organized,
And I am fully alert.
Last time.
My mind is clear,
My thoughts are organized,
And I am fully alert.
I am fully alert.
Start to slowly bring your awareness back to your body.
Start to move your toes.
Move your fingers.
Start to move your ankle.
Start to move your wrists.
Start to move your knee,
Your elbows,
Your shoulders,
Your hips,
And your whole body.
Give your body whatever your body needs right now.
Coming back to your beautiful body.
Waking up.
Waking up again.
Feel free to open your eyes slowly.
Great job.
Bring your hands to your heart.
You can do this lying down or sitting up.
I believe you deserve inner peace.
By effortlessly following these experiences,
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 will not be possible.
I bow down in front of you for taking care of yourself and taking care of my endeavor.
Namaste.
