Namaste.
If your whole being wants to be ignited,
Inspired,
Woken up right now,
This is the Yoga Nidra guided meditation for you.
My name is Marcel Grew and for the next 20 minutes we're diving deep and I will share a story with you that just happened that will ignite a fire within you so that you're rejuvenated and ready to tackle whatever is in front of you.
So let's start and take a deep inhale and exhale.
Come and lie down on a mattress or the bed,
Make yourself comfortable,
Bring your arms by your sides,
Palms are pointing upward,
Feet are facing away from each other.
From there,
Take another inhale and when you're exhaling,
Then hum and again.
Now completely start to surrender.
Let go of all expectations right now,
Of everything that has to be created right now.
Come into a state where you can just lie without thought,
Without anything you want,
Knowing that this is the state where we can truly rest,
Digest,
Rejuvenate and go further.
Even though you're just doing it for the sake of it.
You're doing it for the sake of it.
Connecting to your right hand right now,
Connect to your big thumb,
Your index finger,
The middle finger,
The ring finger,
To the little finger,
To your palm,
The top of your hand,
To the wrist,
To your lower arm,
To the elbow,
To the upper arm,
To the shoulder,
Having your whole right arm in awareness,
Connecting to your left hand,
Connecting to the big thumb,
The index finger,
The middle finger,
The ring finger,
The little finger,
Connecting to your palm,
Connecting to the top of your hand,
Connecting to your wrist,
Your lower arm,
Your elbow,
Your upper arm,
And your shoulder.
Now connect to both arms together.
If there's any kind of tingly sensation going on,
Any kind of pulsating feeling,
That is completely fine.
Just let it happen.
Let it be.
And also don't search for it.
It's exactly fine how it is right now.
Connecting to your right hip,
Connecting to your butt cheek,
Connecting to your thigh,
To your knee,
To your lower leg,
The shinbone and the calf,
Connecting to the ankle,
To the heel,
To the sole of the foot,
The big toe,
The second toe,
The third,
The fourth,
And the pinky toe.
Connecting to your left hip,
To the left butt cheek,
To the left thigh,
To the knee,
To the lower leg,
To the shinbone and the calf,
To your ankle,
To your heel,
To the sole of the foot,
The top of the foot,
The big toe,
The second toe,
The third,
The fourth,
And the pinky toe.
Holding both of your legs in awareness.
Holding both of your arms in awareness.
Again,
Holding both of your legs in awareness.
Holding both of your arms in awareness.
Take an inhale,
And let go,
Exhale,
Coming back up to your hip,
Connecting to your intimate area.
Take a deep inhale,
And exhale completely.
Coming further up now,
Climbing up the vertebras,
Until we reach your belly button.
And take an inhale into your belly,
Feel how your belly rises,
And how it falls again.
And let go completely,
Climbing up further from the vertebra,
Vertebra by vertebra,
Until we come to the point where your ribcage starts.
Connecting to the start of your ribcage.
Take an inhale,
And exhale completely.
Every time you exhale,
You're very welcome to hum.
This is stimulating your vagus nerve,
Connecting further up on your ribcage,
Feeling into your chest,
Completely releasing all the tension,
And connecting with your heart.
And from there,
Let's continue,
And connect with your neck and your throat,
Wandering up further,
Connecting your chin and your jaw,
Your lower lip and your upper lip,
Inside of your mouth,
The roof of your mouth,
And the floor of the mouth.
Connecting to your tongue,
And let the tongue rest on the roof of your mouth,
Closing your lips very,
Very softly.
Connecting to your nose,
To your right nostril,
To your left nostril.
Connecting to your right ear,
And your left ear,
Connecting to your right eye,
And your left eye.
And connecting to the point between your eyebrows,
Take a deep inhale into your belly,
Into your chest,
And hum as you're exhaling,
Releasing all the tension on your skin right now.
Again,
Inhale,
Connecting to the back of your head,
Connecting to the forehead.
And slowly,
Bring this point at the back of your head,
At the forehead,
Together at the crown of your head,
The very top of your head.
Take a deep inhale,
And exhale completely.
Today,
As I was looking out of the kitchen window,
I saw the cat playing with something.
I realized it was a bird.
I judged that this is just very recent from the action of the cat,
It was very active and alive.
So I decided to run out of the house,
To get the cat indoors,
And then check up on the bird.
So I run,
And I put on my shoes,
I opened the door,
And got out.
And I didn't get right away to the cat,
The cat seemed like distressed by me entering the picture,
And it wanted to run away.
However,
I catched her,
I quickly took a glance at the bird,
And it was still breathing.
So definitely a good sign.
So I went back in,
And put the cat down.
It is our cat.
So I found a box,
And I got the box up,
And went outside again to get the bird into the box,
Just to have something for the bird to kind of like,
Recuperate,
Right,
And protect.
So I went outside again,
And this time,
The bird already isn't breathing anymore.
And I thought to myself,
Could have been faster,
I could have not put on my shoes and went out directly,
I could have taken another way to be quicker,
I should have reasoned faster,
I should have taken the cat away quicker,
In a more aggressive way directly,
So that the cat didn't know what hit her.
Then,
You have this bird inside of the box,
And you see how it's just dead,
And in a way,
There would have been an option to prevent it.
So,
I dedicate this Yoga Nidra today,
That is wakening up you,
That is creating energy within you,
I dedicate this episode to the bird.
And to everything that is going to be created in the world as a ripple effect of it.
So please,
Honor the bird,
Honor the work you're putting in for yourself,
Do not let your dreams die,
As it's just like the bird,
You were not fast enough,
You didn't care enough,
You didn't move enough,
You didn't do something because it was just comfortable,
Whatever it is,
Of course,
There is a time for rest,
But then,
There's also a time for creation,
And manifestation,
Creating the things that you want in your life.
I feel that death is very much not a part of our daily life,
Feel in to yourself,
Feel in to how alive you are right now,
Feel in to just feel alive,
For the sake of feeling alive.
The story about the bird is just natural,
And so it's also natural to crave a place of relaxation,
And a place where you can rest and rejuvenate,
And then get up again and do what you need to do,
And this is this place.
So rest in to it,
Rest deeply,
And be unafraid,
Just be,
No matter what came up through this yoga nidra,
Accept everything that is,
And see that you can do the things that you want,
You can create the things that you want,
You can manifest the ideas that you have,
You can be the person that you want to be.
All that is standing in the way is the urgency sometimes,
The urgency to make place for rest,
For active rest,
For this thing that you are doing right now,
And sometimes it's the urgency to help another being,
To help,
And sometimes it's the urgency to help yourself,
And sometimes it's the urgency to create something that is creating meaning in your life,
And sometimes it's just about paying awareness,
Being in the moment,
Feeling into your body,
And just being,
Being grateful for what you have.
You matter,
You change the world,
You create a better place,
You can be the best version of yourself,
You can go out there and make a difference.
Start to move your fingers,
Start to move your toes,
Your ankles,
Your wrist,
Your elbow,
Your shoulders,
Your knees,
Your hips,
Starting to move your whole body right now,
In any kind of way you want,
And memories of the birds that I almost saved,
Abundant love and blessings to you.
Namaste.
