Struggling with anxiety?
This vagus nerve stimulation will instantly soothe your nervous system.
For full effect please make sure to be undisturbed for the next 10 minutes.
Namaste.
I'm Marcel Groux.
Please lie down in a quiet space.
Arms by your sides,
Palms up and eyes closed.
It all starts with the next breath.
Inhale for five seconds and exhale for six.
With this breath know we are in this together.
I like to invite you to hum every time we exhale.
This will greatly stimulate your vagus nerve.
So inhale again for five seconds.
And as you exhale,
Exhale and hum like saying something tastes good.
I also like to invite you to breathe through your nose if that's possible.
Leaving your tongue lying softly on the upper palate on the roof of your mouth.
Throughout this whole practice come back to this breath again and again.
Five seconds in and six seconds out.
And from here we are continuing to connect to a body scan right now.
So connect to your right thumb right now.
And also here practice the breathing.
Try to continue practice this breathing.
Meanwhile focus your thumb.
Focus with your awareness on the thumb and then move on to the index finger.
Then on the middle finger,
To the ring finger,
To the little finger,
To your palm,
To the top of the hand,
To your wrist,
To your whole hand and take an inhale and exhale.
Continuing onwards to your lower arm,
To your elbow,
Your upper arm,
To your right shoulder and connect to your whole arm.
Inhale and exhale.
Continuing onwards to your right hip,
To your right thigh,
Your knee,
Your lower leg,
Your ankle,
Your heel,
The sole of the foot,
The top of the foot,
Then your big toe,
Second toe,
The third toe,
The fourth toe and the pinky toe.
Take a deep inhale.
Connect to your whole foot right now.
And exhale.
One more time.
Connect to your whole leg right now.
And exhale.
Let go of your whole right leg and continue connecting to your left hand right now.
To your left thumb,
To the index finger,
To the middle finger,
To the ring finger,
To the little finger,
To your palm,
To the top of the hand,
To the wrist.
Focus on your whole hand right now.
Take an inhale.
And exhale completely.
Activating,
Stimulating the vagus nerve.
Continuing onwards to your lower arm,
To your elbow,
To the upper arm,
To the left shoulder.
And again to your whole arm right now.
Take an inhale.
And exhale.
Connecting to your left hip.
To your big thigh muscles.
Your left thigh,
Your knee,
Your lower leg,
Your ankle,
The heel of the foot,
The sole of the foot,
The top of the foot,
The big toe,
The second toe,
The third,
Fourth and the fifth.
Again focus on your whole foot right now.
Inhale.
And exhale.
Connecting to your whole leg right now.
Inhale.
Exhale again.
Connect to both of your arms.
Inhale.
And exhale.
One more time.
Your both of your legs.
Inhale.
And exhale.
And coming back to your hips,
Your pelvic area.
Take an inhale.
And exhale.
Moving upward to the navel area level.
Inhale.
Feel how your belly rises.
And exhale.
Feel how it sinks again.
Inhaling.
Moving further up.
Coming to the start of your rib cage.
You can inhale.
And exhale.
Coming further up to your heart area.
Middle of your chest.
You can inhale into your belly,
Into your chest.
And exhale completely.
Honoring your entire being,
Your body,
Your mind.
Coming further up to your neck,
Your throat.
Inhale.
Further up to your chin,
Your jaw.
And to your lower lip,
Your upper lip,
Your right nostril,
Your left nostril,
Your right eye,
Your left eye,
Your right ear,
Your left ear.
Inhale.
And exhale.
To the point between your eyebrows.
To the back of your head.
To your right ear.
To your left ear again.
To the forehead.
To the very top of your head.
Take a deep inhale.
And exhale completely.
Focusing one more time just on your whole head right now.
Inhale.
And exhale completely.
Connecting to your whole chest,
Your belly,
Your hips.
Inhale.
And exhale completely.
And now connecting to your entire body.
Take a big inhale.
And exhale completely.
By breathing consciously,
I release anxiety.
By breathing consciously,
I calm down.
By breathing consciously,
I calm down.
By breathing consciously,
I calm down.
Last inhale.
Last exhale.
Slowly start to move your fingers.
Start to move your toes.
Start to move your wrists.
Start to move your ankles.
Start to move your elbows,
Your knees,
Your hips,
Your whole body,
Your head.
However you want your body to move right now,
Move it in that kind of way.
And slowly feel free to open your eyes again.
Bring your hands in front of your heart together if you like or give yourself a hug.
You can also sit up.
Wonderful.
I'm bowing down in front of you for your discipline and I hope to meditate with you soon again.
Abundant love and blessings to you.
Namaste.
Namaste.
