Self Love Yoga Nidra By Vagus Nerve Stimulation

30-Minute Yoga Nidra Experience to enhance your sleep quality through stimulation of the vagus nerve. Unlocking the door to serene, restful nights. Get comfortable and follow Marcel Groux's guidance. Much Love and Blessings - Marcel (Please leave an authentic review with what you loved and what was distracting to you, so I can provide even better lessons shortly!)

Music: "Music for Manatees" by Kevin MacLeod.

Transcript

Namaste.

Are you ready to connect to a profound embrace of self-love?

Then you are at the right place.

Welcome to Yuga Nidra.

Non-sleep deep rest.

Your guide Marcel Gros speaking.

Prepare a peaceful spot.

Lie down comfortably.

Caution 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 my voice.

A gentle bell will signal the end of our practice.

Then I will slowly guide you out of it.

I am practicing Yuga Nidra 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 four seconds and exhale for five.

We are in this together.

Start to connect with the ground,

With your mat,

With your mattress,

With wherever you're lying on,

If you're bad.

With wherever you're lying on,

If you're bad.

And feel where the body touches your mat,

Where the body touches the ground,

Where you are connected to the ground.

And through these points,

Feel how roots are growing into the ground.

Just imagining how roots are growing into the ground.

Completely relaxing,

Finding more and more comfort,

More and more calmness,

More and more of just being able to completely surrender and sink.

Surrender and sink,

Feeling grounded by the earth beneath you.

Feeling taken care of by the earth,

By the gravity holding you.

We want to access the vagus nerve in this lesson in order to relax even deeper.

To do that,

We're going to exhale longer than inhale.

And when we are exhaling,

Make a noise like,

Almost like if you're tasting something very delicious,

Or if you're yawning with a closed mouth.

So try that.

See how that feels.

See if you can relax a bit more through that.

Self-love is absolutely important.

Self-love is the reason we are here today.

So you want to be completely in love with yourself.

Maybe this can be misunderstood,

But what I mean is you completely accept yourself,

Completely are adoring yourself and what you're doing.

Surrendering,

Realizing more and more relaxation and comfort,

As we're diving deeper and deeper into this practice,

It will be easier and easier to connect with self-love.

Basically saying,

I love myself.

That's what we want to connect with today.

I love myself.

I love myself.

Listening into your body and see what kind of emotions come up as you're saying this.

See what kind of feelings are there as you're saying this.

Are there as we're repeating this.

This is our intention for today,

For this practice.

And if you have another intention,

Please feel free to take this intention instead of the intention that I gave you right now.

And repeat that intention three times,

Silently,

For yourself right now.

Otherwise,

Use the intention that I gave you,

I love myself.

And repeat that intention three times.

And again,

Reconnect to your breath,

Making sure that when you're exhaling,

Your exhale is longer than your inhale.

And additionally,

As you're exhaling,

Make sure you're kind of yawning with a closed mouth.

Right now,

Let's connect to the body scan.

And shifting our consciousness,

Our awareness to our toes.

Let's connect to our right leg first.

Connect to the big toe,

The second toe,

Third toe,

Fourth toe,

The fifth toe.

You might feel tingly sensations,

Or maybe a sensation of warmth.

Whatever it is,

Accept it and be curious.

Connecting to the sole of the feet.

Listening,

Observing what's happening.

Connecting to the heel.

Connecting to your ankle.

Connecting to the top of the foot.

Connecting to the whole right foot.

And moving up to your right lower leg.

Connecting to your knee.

To your big thigh.

To your buttocks.

To the right one,

And then to the left.

And then slowly traveling down again.

To the left big thigh.

The left knee.

To the left lower leg.

To your ankle.

To your heels.

To the sole of the foot.

To the top of the foot.

And then to the big toe.

To the second toe.

To the third toe.

To the fourth toe.

And the fifth.

Allowing your legs to relax completely right now.

Completely relaxing your legs.

Amazing job.

And we're connecting to our hips.

Seeing if there is any kind of tension in your hips.

And just trying to release any kind of tension in your hips.

Don't forget your breathing.

Especially as we are connecting now to your belly.

Feel as you're inhaling.

The belly is like a balloon filling itself.

And as you're exhaling,

Feel how the tension is being released.

Completely relaxing the belly.

Moving further up to your chest.

Inhaling and feeling how the chest expands.

The chest expands in all the different directions.

To the left,

To the right,

To the front,

To the back.

Completely fill up your entire chest.

And exhale completely.

Great job.

Connecting to your shoulders.

And slowly traveling down to your upper arms,

To your elbows,

To your lower arms,

To the wrists,

To the palms,

To the top of the hands.

And then connecting right now to both sides.

The big thumb.

The second finger.

The third finger.

The fourth finger.

The fifth finger.

Connecting to all the fingers.

Connecting back to your palms.

And to the top of the hands.

To your wrists.

And to the top of the hands.

To your wrists.

And just for a moment take a deep inhale.

And connect to your whole hands.

And as you're exhaling,

Releasing all the tension in your hands.

Slowly let go of your hands and come to your neck.

Connecting to your neck.

Take a deep inhale.

And again exhale.

Letting go of all the tension.

Connecting to your face,

To your jaw,

To your lips,

To your tongue,

To your nose,

To your eyes,

To your forehead,

To your ears.

Completely allowing your face to relax.

Air all the tensions gone.

Taking a deep inhale.

And as you're exhaling,

Releasing all the tension.

And realize how as you're releasing all the tension,

Just a slight smile is forming.

A very slight smile is forming on your lips.

With this slight smile you're reconnecting to the intention of today.

If you have another one or just the intention of I love myself.

To make it even deeper this intention.

Say I love you and then your name.

So for me it would be I love you Marcel.

For you it's possibly different.

It's possibly different.

So in your mind silently repeat I love you and then your name.

Let each breath relax you even deeper.

And start to visualize a place of safety and comfort.

Maybe it's a real place,

Maybe it's just an imaginary place.

Make it safe and full of comfort.

Surrounding yourself by a sense of warmth.

Maybe you're lying on a beach,

Maybe you're in a house on a mountain and you feel comfort.

Wherever it is visualize this place.

Feeling safety and comfort.

And start to hear whatever is going on in this place.

Maybe birds,

Maybe there's wind,

Maybe there are waves.

Waves of the water.

Whatever it is,

Hear the noises,

The sound around you.

Feeling safety and comfort through these sounds.

Feeling a sense of belonging,

A sense of that you've arrived.

And from there start to smell what kind of things can you smell.

Again the things that you're smelling evoke an even deeper sense of safety and comfort.

Hmm and visualize as well what you can see at this place.

Completely arriving at this place.

From out of this place start to think about a moment where you felt loved and appreciated.

Recalling this moment in memory right now.

Feeling the joy,

The warmth that you felt.

Feeling the love and kindness enveloping you.

Feeling gratitude within you for what you've experienced.

Feeling gratitude within you for what you've experienced.

Again realizing just slightly that the edges of your mouth are just lifting a tiny little bit.

That you're smiling just a tiny bit.

Now imagine that a version of yourself is lying next to you.

You can look at yourself with kindness and compassion.

And start to send feelings of love and kindness to this version of yourself.

Perhaps visualizing a warm light coming from your heart to yourself.

Make this as effortless as you can.

There's no need to put effort in anything here.

It's complete relaxation,

No tension at all.

Directing the love towards yourself right now.

As you are sending love to yourself.

Silently I invite you to repeat affirmations that shift your viewpoint just a little bit.

If you feel that they are resonating with you,

Shift your viewpoint just a little bit.

If you feel that they are resonating with you,

Please be my guest.

Otherwise you don't need to connect with these affirmations.

I repeat them three times.

I am worthy of love and kindness.

I am worthy of love and kindness.

I am worthy of love and kindness.

I accept myself unconditionally.

I accept myself unconditionally.

I accept myself unconditionally.

I accept myself unconditionally.

I am filled with love for myself.

I am filled with love for myself.

I am filled with love for myself.

I am filled with love for myself.

Feeling how you're doing right now.

Checking in with yourself if there's still a small smile on your face.

There doesn't need to be one.

Just observing.

How much tension there is in your body.

Gradually expand this feeling of love and kindness beyond yourself.

And start to include others in your life.

This shall be the explanation of why self-love is so important.

Because first there needs to be self-love.

Extending to all beings.

Extending this love,

This feeling of love and kindness to all beings.

Visualize this love and kindness as a light emanating from you.

Touching everyone.

Everyone.

Touching everyone and everything with warmth and compassion.

Visualizing your inner child.

Who may have experienced moments of doubt,

Fear or criticism.

See this inner child clearly in your mind's eye.

Noting the emotions and the appearance.

Again with your light of love and kindness.

Inviting your inner child to join you.

With love and kindness and understanding.

Share your understanding.

Share your understanding with this inner child.

Accepting it completely.

Accepting yourself completely.

And imagining that you let your inner child merge with you again.

And imagining that you let your inner child merge with you again.

From here we are gradually closing this practice.

Start to move your fingers.

Start to move your toes.

Coming back to your body.

Start to move your ankles.

Start to move your wrists.

Feeling how you're coming back to your senses more and more.

Start to move your knees,

Your elbows,

Your shoulders and your hips.

Releasing everything that you found right now.

Knowing that it will be integrated within you.

Whatever was important for you.

Whenever you're ready,

Open your eyes.

Come back.

Each moment you dedicate to this practice.

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.

Namaste.