Namaste,
Welcome to this morning practice for energy,
Focus and peace.
Yoga nidra,
Non-sleep,
Deep rest.
Your guide Marcel Grue speaking.
Prepare a beautiful,
Peaceful spot.
Lie down comfortably.
Cushion your head and relax.
Legs slightly apart,
Arms by your sides,
Palms up,
Eyes closed.
Breathe gently through your nose,
Tongue softly touching the roof of your mouth.
Meanwhile,
The 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 my voice.
A gentle bell will signal the end of our practice.
I will then slowly guide you out.
I'm practicing yoga nidra.
It's the statement that you can be guided by.
Let it rest softly
in your awareness.
I am practicing yoga nidra.
Let's begin with a breath.
Inhale for four seconds.
Exhale for five.
We are in this together.
Focus on your breath.
Noticing its natural flow in and out of your body.
Without changing anything.
Just focusing on your breath.
Feeling the support of the ground beneath you.
Maybe the mat,
Maybe the mattress,
Wherever you're lying on.
Feel the ground beneath you.
Feeling grounded and secure.
With each breath,
Feel more relaxed and centered.
Observing your breath.
Letting your breath be as it is.
Just observing your breath.
From your inner awareness,
Connect to an intention or a goal.
A short positive affirmation.
Something along the lines of I'm filled with energy and peace.
Please take your time to find whatever surfaces from your awareness.
Let it come to you instead of anxiously searching.
Release all the tension.
Instead of searching,
Feeling.
Feel the tension.
Instead of searching,
Feeling.
Feeling what you're needing.
With each breath,
Feel more relaxed and more centered.
Finding your sankalpa,
Your affirmation,
Your positive statement.
With an intention or a goal.
Silently in your being.
Repeating it three times.
Knowing of its importance.
It is your statement.
It is exactly what you need.
From here,
Let's continue.
And let's connect with the tips of the toes.
Connecting to your big toe.
Of both feet.
Connecting to your second toe.
Connecting to your third.
To your fourth.
And to your fifth.
Just shift your awareness.
Just shift your awareness,
Your consciousness to your toes.
Observing them.
Connecting with them.
From here,
Shift your awareness to the sole of the feet.
To the heel.
To the top of the feet.
Your lower leg.
To your knee.
Your upper leg.
And one more time.
Checking in with both your legs.
Both your legs.
Observing them.
And feeling in to your legs if there is any tension in your legs.
Asking your legs if it's okay for them to release this tension.
Letting go of this tension in your legs completely.
Coming to your hips.
Feeling in to your belly as you're inhaling.
As you're inhaling,
Feel how your whole belly is lifting itself.
It's lifting up.
As you're exhaling,
Releasing all the tension.
Inhaling,
Feeling how you're tensing up a little bit.
I'm exhaling.
Feel how you can release all the tension that has built up.
From here,
Let's climb up our vertebras until we reach our chest.
Until we reach our chest.
And again,
Working with our breath.
Breathing in to your chest right now.
Feeling how your chest expands in all the different directions.
And as you're exhaling,
Feeling how you can release all the tension from your chest.
One more time.
Inhale.
Expanding in all the different directions.
Exhaling.
Releasing all the tension.
From here,
Coming up to your shoulders.
Feeling in to your shoulders.
And from your shoulders,
Slowly travel down your arms,
To your elbows,
To your wrists,
To your fingers.
Connecting to your big thumb,
To your second finger,
To your third finger,
Fourth finger,
To your third finger,
Fourth finger,
And fifth finger.
Breathing deeply.
Imagining that you're breathing right into your arms.
And as you're exhaling,
Releasing all the tension that is still stored in your arms.
Slowly traveling up again,
Through the wrists,
The elbows,
The shoulders,
Coming to your neck.
Feeling in to your neck.
Is there any tension?
Can you release this tension?
Inhale deeply.
And as you're exhaling,
Release more and more tension.
Traveling up to your jaw.
Feeling in to your jaw.
Is there any tension stored?
Allowing your jaw to just be completely released.
Meanwhile,
You're still breathing through your nose.
Continue further to your nose,
To your lips,
To your eyes.
Releasing all the tension found.
Completely releasing your whole face muscles.
Great job.
From here,
Connect one more time to your whole body.
Feeling how you release your whole body to the mats.
That gravity is taking care of you.
One inhale.
And as you exhale,
Make your exhale longer than your inhale.
Imagine a ball of radiant energizing sunlight above your head.
If every inhale is a ball of radiant,
Energizing sunlight above your head,
If every inhale visualize that the sunlight is entering your whole body from above your head.
Nurturing you.
Taking care of you.
Filling you with vitality.
With each exhale,
Let go of any fatigue or negativity stored inside of your body.
Just pure vital energy flowing through you.
Revitalizing every cell in your body.
Slowly coming back to the intention that you found in the beginning of this yoga nidra practice.
Connecting back to your intention.
Let it as this radiant sun,
This radiant energy traveled through your body.
Let your sankalpa,
Your intention,
Your goal travel throughout your body
by repeating it just in your body without any noise,
Without any
sound.
Let it flow throughout your body.
Repeating it silently again and again,
Believing in its truth.
Slowly start to feel how the edges of your lips start to lift to a very slight smile.
And from here,
Slowly start to move your fingers,
Your toes.
Start to move your elbows and your knees,
Your wrists and your ankles,
Your shoulders,
Your hips.
Your belly and your chest.
Letting your whole body move as your body wants to be moved right now.
And whenever you like,
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 for being an integral part of this transformative process,
Enabling me to create the best guided meditations for you.
Namaste.
