Namaste.
Are you feeling the weight of anxiety and seeking a path to tranquility?
In the next hour you are stepping into a transformative journey of yoga nidra which will melt away anxiety and instill deep lasting peace.
Imagine that by the end of our session you experience a shift,
A lightness you haven't felt in ages.
But how does this transformation happen?
Stay with us as I guide you through breathing techniques,
A personalized sanctuary,
Visualization and mantras that resonate with your deepest self.
Each step is a piece of the puzzle towards serenity.
Special empowering message will be waiting for you at the very end.
Something that could change how you handle stress every day.
Welcome to yoga nidra,
Non-sleep deep rest.
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 yoga mat.
Have 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're starting our journey by taking a four second inhale and a five second exhale.
We are in this together.
Let's find our sankalpa,
Our intention.
We are planting a seed with this intention.
Having your eyes already closed or if not,
Close them and turn your gaze inwards.
What does your heart yearn for in this moment?
Perhaps your heart looks for calmness.
Perhaps your heart looks for strength.
Perhaps your heart looks for freedom from anxiety.
Whatever it is,
You decide whatever your intention is,
Whatever you're practicing this lesson for.
Take a moment to really connect to this intention and let it resonate throughout your body.
Let it resonate with your soul's deepest desire for peace.
Completely finding your intention,
Your why,
Why you are listening to this recording.
Maybe to melt away anxiety and connect with lasting peace.
But find your own intention that is resonating with yourself.
I give you some more seconds,
Some more breaths.
If you already found an intention,
Just focus on your breath.
Making your exhale just a bit longer and also feel that every time you exhale,
Feel free to make some noise as you're exhaling.
Almost like yawning but with a closed mouth.
For two more breaths before we continue.
So everybody finds their intention,
Has connected with their intention.
Let's continue and connect deeper to the breath,
Deeper to your breath,
Your individual breath.
Feel that every time you inhale,
A gentle wave rising throughout your body.
And every time you exhale,
This wave is receding,
It's going back out.
With every breath in,
Feel that you can relax more and more.
Every time you exhale,
Feel that you're getting heavier and heavier.
Feel that your body becomes heavier and heavier every time you exhale.
Sinking deep into your mat,
Into your mattress,
Wherever you're lying,
Feel how Mother Earth is carrying you,
Keeping your own breath for this moment.
And starting to observe your breath without changing your breath,
Only observing your breath,
Only observing your breath.
With this breath,
Tell your whole body that you're secure.
Secure to relax.
Secure and safe where you are right now.
Not being distracted by outside noises.
Really just understanding that you feel secure and safe and truly welcomed,
Home in your body.
Observing your breath without changing.
You are home.
You are home.
Realizing wherever you go,
You take your home with you.
And from here,
I invite you to again start to softly invite the exhale to become longer.
Just softly inviting your exhale to be a bit longer than your inhale.
Not pushing forcefully your exhale out,
But just making it long and soft,
Your exhale.
And if you like,
Put in some noise as you exhale to get additional benefits.
Just let it be as it comes out.
It's completely fine.
You're doing amazing.
And just the way you are,
You don't need to put on a mask.
You can just be how you are right now.
And always let go of all the masks you're wearing.
Sometimes maybe feeling alive and really relaxed right now.
And from here,
Let's continue onwards and connect deeper to our body.
At any point in time,
If you feel like reconnecting with your breath,
Please do so.
Be my guest.
If you fall asleep,
That's completely fine.
Just see how far you can follow my instructions.
Let's go into this body scan where we're going to say hello to our feet right now.
Come to your toes and travel from the big toe to the second toe,
To the third toe,
To the fourth,
And the pinky.
Keeping all your toes in your focus.
Just a bit of an effortless focus.
Nothing to push or force.
An effortless focus.
If there's any tingly sensation,
Any kind of warm sensation,
That's fine.
Don't be scared.
Just let it happen.
And let it be.
Let it evolve.
Don't get attached.
Just let it be.
Focusing on your toes.
And from there,
Moving onwards to your feet.
The soles of your feet and the top of the feet.
See how it's feeling as you're shifting the focus from your toes to your feet.
And from there,
Coming to your ankles.
Saying hello to your ankles.
How are your ankles feeling?
From there,
Coming further up to your lower legs.
Saying hello to your lower legs.
How are your lower legs doing?
Coming to your knees.
Taking again a deep inhale.
And a longer exhale.
Coming to your big thigh muscles.
How are your thighs feeling today?
Wonderful.
Coming further up to your hips.
How are your hips feeling?
How is your butt feeling?
How is your intimate area feeling?
Everything.
Honor.
Honor it and feel in.
Coming further up to the very start of the vertebra.
And traveling up until you reach the belly button level.
The belly button height.
Checking in there with how your belly is feeling.
And how the belly is rising.
And how it's softly falling down again as you're exhaling.
Good job.
Coming further up on the ladder of your vertebras.
Climbing further up until you reach the start of your ribcage.
Feeling in to what kind of sensations are there.
How are you feeling there?
Let the awareness caress every cell,
Every fiber of your body.
Your focus.
No need to change anything what you observe.
Just observing and seeing what you find.
Accepting everything that there is.
Just how it is.
It's completely fine and wonderful and joyful and blissful.
Let's come up further to our hearts.
Vertebra by vertebra.
Climbing up further.
Coming to your heart.
Heart center.
Being in gratitude here for a moment.
As you're feeling in with how your heart is doing.
Wonderful.
Coming back to your vertebra.
And climbing even further up to your shoulders.
Starting to feel your shoulders more and more.
A place where a lot of tension is stuck.
Also within myself,
My body.
There's a lot of tension.
How is it for you?
Feel in to your shoulders.
And from there let's move on right now to your upper arms.
How are your upper arms feeling?
Can you relax them more?
Coming to your elbows.
To your lower arms.
To your wrists.
To your hands.
To your fingers.
How are they feeling right now?
From there let's connect with your big thumb.
Your index finger.
Your middle finger.
Your ring finger.
And your little finger.
How are they feeling?
Relaxing them completely.
Wonderful.
Coming back to your palms.
How are your palms feeling?
Coming back to the top of your hands.
How are the top of the hands feeling?
Completely relaxing your hands.
Coming to your wrists.
Honoring your wrists.
And from there relax them even more.
Feeling how your whole arm,
Your whole arms are relaxed.
Your shoulders are relaxed.
And then slowly come up again through the wrists.
Through the lower arms.
The elbows.
The upper arms.
The shoulders.
Coming back to your neck.
Feeling as you're inhaling and exhaling.
Feeling the noise that you're making when you're exhaling.
Or if you're making the noise.
And from there let's travel up further slowly to the start of our head.
Chin.
Your facial muscles.
The mouth.
The tongue.
The nose.
The eyes.
Connect to them.
Observe how they are feeling.
And move further to the top of the head.
And slowly move down the back of your head.
Also checking in with your ears.
The beautiful ears of yours.
And thanking them for hearing.
Thanking your whole head for all of its functions.
And allowing your whole head to rest even more right now.
So you can experience everything that you want in your life.
Taking a deep inhale.
And exhale even longer.
Mentally bow down in front of yourself.
Feeling gratitude for the work that you're doing right now.
And from here let's take in nurturing breath.
And let the breath travel down to the toes.
And as you're exhaling imagine you could exhale out through the toes.
And as you're inhaling imagine you could inhale through the toes.
And inhale up again to the very top of the head.
And as you're exhaling imagine a blowhole of a whale at the top of your head.
Exhaling.
And as you're inhaling again inhale through this blowhole of a whale.
Down to your very toes.
And exhale out through the very toes.
Go in your rhythm sometimes.
In through the toes.
Out through the blowhole of the whale.
In through the blowhole of the whale.
Out through the toes.
And so on.
In your rhythm.
In your rhythm.
Not fast nor slow.
These things don't exist where we are right now.
It's your rhythm.
A rhythm that feels natural.
A rhythm that can't be fast or slow.
It's just your natural rhythm.
As you're inhaling feeling every body part your breath is traveling through.
As you're exhaling feeling how you can relax your whole body even more.
Even more.
Feeling heavier to the ground.
Keeping all this gravity and releasing all the tension.
Just connecting more and more to the ground.
Feeling how you're safe.
Completely in comfort in this moment.
Completely in comfort.
Completely safe.
Completely heavy and held.
Imagine there are roots that are holding you where you are.
Nurturing you from Mother Earth.
Roots that are supporting your entire being.
Every cell in your body is nurtured.
Is completely rejuvenated.
Completely safe.
Completely cared for.
Releasing your breath slowly.
Coming back to your natural breath.
Not changing it.
Just letting it be again in this sacred space that you've created for yourself.
I invite you to imagine your personal sanctuary.
A personal sanctuary that is your space where you can be completely in comfort.
Completely safe.
Completely how you want to be.
It might be in a forest.
It might be on a mountain.
It might be on a table where you just feel comfortable.
It might be somewhere else.
You decide on a beach.
Can be wherever you want.
As soon as you decide it.
Start to hear.
Start to feel.
How is it to be there right now?
Hearing the noise.
Hearing maybe birds.
Hearing the wind.
Hearing the waves.
Hearing whatever is there.
Whatever is there that needs to be there for you to be even more calm.
Even more in comfort.
Because this is your space.
Your sanctuary.
Only things that are serving you are in this sanctuary.
Maybe you love dogs.
Maybe you love cats.
Are there any cats or dogs there?
Maybe you love something else.
Is this thing,
Person,
Being there?
Maybe love a certain noise.
A certain voice.
Is that voice there?
Finding your personal sanctuary.
No need to hurry.
Completely in your time finding your sanctuary.
Completely relaxed.
Hearing all that beautiful sound.
And also starting to see the vivid colors everywhere around you.
Seeing the beauty that you've created in your inner eye.
With your inner eye.
Seeing everything that you've created.
Resting in this experience.
Rejuvenating in this experience.
Completely being able to let go to this experience.
Seeing me there as well as a guide.
Just at the side.
Holding space for you.
You are creating this experience yourself.
I'm just making sure that everything is safe.
That you're not interrupted.
You're completely safe where you are.
Seeing what else is there.
Now that we just established that sanctuary of yours,
Maybe start to look in more detail.
Start to hear in more detail what else is supporting you.
Is serving you in this sanctuary.
And maybe also see something that you think like,
Oh,
Is this supporting me?
And consider if it's supporting you or not.
And if it is,
Leave it there.
And otherwise,
Letting it go.
Letting it go.
Letting it fly away.
Letting it disappear.
Letting it vanish.
And again,
Connecting to things that are supporting you.
To sounds,
Colors,
Maybe also fragrances.
What are you smelling?
Are there any flowers?
Is there a cold wind?
Is there a refreshing scent?
Inhale it deeply.
How amazing.
Is there anything else that you want to have in your sanctuary?
Make it memorable to yourself.
Make it a place where you can rest.
So maybe it's a hut on a mountain.
Or maybe it's some cozy place where you can lie on the beach.
Or maybe you're in a tent in a forest.
Make it more comfortable.
Build your home in the sanctuary.
Make it your own.
Because you love your sanctuary.
And you want to be there sometimes.
You want to have home with you.
Completely being in this sanctuary.
In this space where you found peace.
Where you found deep relaxation.
Where you find everything that your body and being needs.
Is provided effortlessly to you in the sanctuary.
Feel free to exhale through your mouth and just yawn out a sigh of relief.
I arrived.
I'm here.
I built this place.
I arrived here.
And I can leave again to somewhere else.
But let's stay here a bit.
And let's find this comfort and nurture ourselves before leaving.
Before exploring another sanctuary.
Maybe in the future.
But right now this place is what my being needs.
My whole being.
My mind and body.
My vessel.
My complete experience needs to recover.
To be.
To learn.
To understand.
To feel.
To smell.
To be alive.
Knowing you're completely safe in this sanctuary.
Knowing that a guide is just looking at you.
That you're doing great.
But you're not realizing this guide.
It's just this guy is just there.
Smiling slightly.
Knowing that you're safe.
And you're exploring completely on your own.
Your sanctuary of peace.
Of love.
Of gratitude.
Of health.
Of positivity.
Of real positivity.
Every cell in your body has a taste of this wonderful sanctuary.
Every cell is in gratitude to you.
That you let it experience this sanctuary right now.
Remembering your sanctuary.
We're not leaving.
We're staying.
We're staying in this sanctuary.
For now.
Until we want to pack our bags and move on.
But not now.
We're staying.
And we're giving our whole being rest.
Listening.
Smelling.
Seeing.
And breathing.
Hearing.
Let's start to create additional helpful positivity in your sanctuary.
In your beautiful,
Colorful,
Amazing sanctuary.
I'm handing you little texts that you can repeat together with me as you're so grateful for your wonderful sanctuary that you've created.
And you repeat or say together with me these small lines.
I am the embodiment of calm.
I am the embodiment of calm.
I am the embodiment of calm.
One more time.
I am the embodiment of calm.
With every breath I can let go of all that is holding me back.
With every breath I can let go of everything that is holding me back.
With every breath I can let go of everything that is holding me back.
With every breath I can let go of everything that holds that's holding me back.
Taking a deep inhale through your nose.
And we are continuing.
In this moment I am anchored in peace.
In this moment I am anchored in peace.
In this moment I am anchored in peace.
One more time.
In this moment I am anchored in peace.
Seeing this power of visualization.
You realize that you've created all of this yourself.
Let these affirmations that we've just went through just give another taste to your visualization,
Your sanctuary.
Let it just give another taste.
See what else is coming up through all of this positivity that we are connecting to your sanctuary.
Maybe some things are resonating.
Maybe some other things aren't.
And this is completely fine.
This has to be like it.
This needs to be like this because it is your sanctuary.
You just allow the things that are serving you in there.
Nothing more,
Nothing less.
Mentally bowing down in gratitude in front of your sanctuary.
Slowly seeing it once again.
Your sanctuary in all its colors.
In all its wonderful sounds.
In all its wonderful smells and scents.
And from there we are imagining ourselves to lie at this place.
Imagine you're lying at this sanctuary.
You are there at this very moment.
You are completely safe.
You're completely in your sanctuary.
Nothing can enter that you don't want to have there.
You're in complete control.
Everything else that might want to enter is just held back by me.
Only the positive things can enter.
All the positive things are entering.
Effortlessly entering into your sanctuary.
Effortlessly supporting you.
Effortlessly nurturing your whole being.
And slowly you start to just connect back to your body.
Feeling your body a little bit more again.
Feeling your body a little bit more again.
Your toes,
Your fingers,
And remembering your intention of this journey that we've been on.
Before we come to the final empowering message and the conclusion,
It's important to me to tell you my belief.
I believe you deserve inner peace by effortlessly following these experiences.
They 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 never be possible.
I bow down in front of you for taking care of yourself and taking care of my endeavor.
Without further ado let's come to the empowering message as we conclude our journey today.
And please don't move.
We are just starting to waken up again.
I'll leave you with this empowering message.
You possess an inner sanctuary of peace accessible to you at any moment.
No matter the turbulence of the world outside.
You have the power to return to your sanctuary of calm within.
Remember the peace you experience today is not fleeting.
It is part of you.
Carry it forward into your daily life and know that with each breath you can tap into your sanctuary into that tranquility.
You are stronger than your anxiety and each moment of mindfulness you practice fortifies this strength.
Trust in your journey.
Trust in your ability to cultivate serenity and most importantly trust in yourself.
Start to move your fingers.
Start to move your toes.
Start to move your wrists,
Your feet,
Your knees,
Your elbows,
Your shoulders,
Your hips and all your body.
Move it.
Being grateful to have a wonderful body like yours.
Starting to open your eyes.
Welcoming back your energy.
Moving your neck.
Breathing deeply in your natural rhythm and whenever you feel ready,
Feel free to sit up.
Bring your hands in front of your heart together or if you like to still lie,
Please still lie.
Bring your hands in front of your heart however you like.
Together or on your heart or however it feels good to you.
You have my permission to do it in a way that feels good to you.
And inhale deeply.
Exhale a little bit longer.
I believe in you.
Love and blessings.
Namaste.
