Yoga Nidra For Absolute Beginner

Welcome To The World Of Non-Sleep Deep Rest (NSDR) or Yoga Nidra. This 15 Minute Guided Meditation is allowing you to relax and be mindful - effortless. You will explore the foundational elements of Yoga Nidra, including setting a personal sankalpa (intention), engaging in a calming body scan, and embracing breath awareness to deepen your connection to self. All of it guided by Marcel Groux - Love and blessings!

Transcript

Namaste this is an effortless introduction to the transformative power of yoga nidra perfect for newcomers welcome to yoga nidra non-sleep deep rest your guide marcel gru speaking prepare a peaceful spot lie down comfortably cushion your head and relax legs slightly apart arms by your sides palms facing up 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 i am practicing yoga nidra is 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 and exhale for five we are in this together yoga nidra is a form of guided meditation in english it is known as yogic sleep still also yoga nidra is valid in english by itself today we want to just relax for this moment and feeling how your body rests on the mat on your bed wherever you're lying feel the connection to the ground whenever you inhale feel how your body is getting a bit heavier and as you're exhaling feel how you're getting light as a feather inhale heavy strong connection to the floor to the ground exhale light trying to make your exhale a little bit longer than your inhale and you can also when you're exhaling just make a bit of a sound your throat almost like yawning but just with a closed mouth relaxing your whole body through this action through this small sound you're making from here let's connect to our intention for this practice today intention for this practice today think about an intention a small positive statement for this practice we're doing today be very soft and gentle with yourself here maybe it is i like to smile a bit more i love my smile maybe this i want to experience whatever this can bring to me i want to see if this can help with whatever i'm dealing whatever it is find your intention i give you some more time listening in to your body listening in to your body and from here start to repeat your intention three times silently repeat it with feeling and intention and from here we start to connect to our feet please shifting your awareness to the feet and maybe you feel a slight sensation of warmth or maybe a little bit of a tingly sensation just connecting to your feet shifting your awareness there observing your feet how are they doing how do they feel and start to connect to your big toe to your second toe to your third toe to your fourth toe and then coming back to the sole of the feet to your heels to your ankles to the top of the feet to the whole foot the whole feet from there traveling up to your lower leg to your knees to your big legs shifting the awareness always where i'm seeing going further up to your hips to your belly to your back coming to your chest just observing your chest to your shoulders to your arms your elbows your lower arms the wrists palms top of the hands the fingers your big thumb second finger the third the fourth and the fifth from there reconnecting to your shoulders to your neck to your shoulders to your neck traveling up to your heads to your jaw feeling into your jaw to your lips to your nose to your eyes to your ears releasing all the tension throughout your whole body taking a deep inhale and as you're exhaling releasing more and more tension feeling feeling how your waves the waves of tension in your ocean slowly settle down and get calmer and calmer a calm and peaceful place the ocean is calm there are no waves it's just complete relaxation throughout your entire being connecting with what you're seeing hearing feeling smelling at this peaceful place this ocean that you are completely creating in your safe space no waves complete relaxation you're creating a place of complete relaxation for yourself visualizing this ocean and sometimes a little wave is coming like a thought and then slowly you're just releasing this wave again and then slowly you're just realizing you're the ocean these waves just travel through the ocean the emotions like the thoughts certain reactions impulses to drive you slowly returning to your intention that we found in the beginning of this yoga nidra lesson reconnecting reconnecting with your intention letting it guide you letting it give you a certain vibration for your ocean creating a balanced ocean slowly start to move your fingers move your toes move your wrists move your elbows slowly start to move your fingers move your toes move your wrists move your ankles move your legs move your arms move your shoulders move your hips move your body however your body wants to be moved slowly coming back and whenever you want to open your eyes feel free to 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 waves 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