Namaste.
I've been diagnosed with ADHD a year ago.
So far tools like meditation,
Yoga nidra and much more have helped me through my whole life.
I'm here to share this world with you today.
Welcome to yoga nidra,
Non-sleep depressed.
For you I'm creating the best guide and meditations.
Your guide Marcel Grue speaking.
Prepare a peaceful spot.
Turn off notifications,
Radio,
Television and anything else that might distract you.
Then lie down comfortably,
Cushion your head and relax.
Legs slightly apart,
Arms by your sides,
Palms up,
Eyes closed.
Again reflect if you're comfortable as during yoga nidra you will give your physical body a break with complete stillness of movement.
Breathe gently through your nose,
Tongue softly touching the roof of your mouth.
This experience is intended for wakeful relaxation.
So when you fall asleep that is completely fine.
Whenever you realize come back to my voice.
A bell will signal the end of our practice.
I will slowly guide you out then.
Let's begin with a breath.
Inhale for four seconds and exhale for five seconds.
We are in this together.
Tuning in to your body,
Connecting to your body.
Feel where you're lying on a bed or on a mat.
Feel where your body touches the floor.
Feel gravity carrying you.
Notice and observe your body.
Understand that there will be times where you feel impulses of like I want to stop,
I want to do something else.
So just observing as well these impulses and acknowledging them that right now you are practicing yoga nidra.
So have this statement with you.
I am practicing yoga nidra.
I am practicing yoga nidra.
Observing your body,
Your entire body.
Seeing how your body feels right now.
So you can compare how your body feels at the end and see if you wish to engage with yoga nidra even deeper or with meditation even more.
Before we go further let's connect to a resolution,
A seed or an intention,
An intention,
A wish or also called sankalpa.
This is formulated in the present tense as if it's already true.
For example I am focused.
I am strong.
I'm at ease.
I'm peaceful.
Whatever it is,
This statement,
Make it for yourself.
So listening in to your body or to your why you're here and formulate without thinking deeply,
But listening to your body,
Your statement,
Your seed that you plant in the depth of your consciousness.
In the depth of your consciousness.
I'm giving you a bit of time here before we continue.
As soon as you found this seed,
This sentence that is positive,
Repeat it three times in stillness,
In your mind,
And from here we move on.
Shifting your focus to your breath without changing your breath.
Notice the sensation of air entering your nostrils and leaving your nostrils.
Feeling the sensations.
Feeling that when you're inhaling a slightly colder air coming in.
As when you're exhaling.
Observing your breath.
At any point in time if your mind starts to wander,
That's okay.
That's okay.
Imagine you can just open a window and let this thought out without pushing it away,
But just like the air that is coming in and out through your nostrils.
Let it pass.
If the idea is important,
Understand that it will come back to you when it's time.
So confidently open the window and allow yourself to not think too much right now.
To come to a place of peace,
Of focus,
Of being here right now,
And feeling somewhat good,
But maybe somewhat strange because you haven't been here for a long time.
A long time.
Connecting to a feeling of inner calm,
Of feeling your breath again.
Feel how your belly is rising and your chest is rising as you're inhaling.
As you're exhaling,
Feel how the belly is falling again down and the chest is sinking.
Observing curiously with your whole focus that there's some kind of gem hidden.
In your breath.
Something very important there that needs very great observation skills that you have.
So decide that you want to observe.
Visualize yourself sitting in a serene forest now.
Surrounded by tall trees.
Imagine these trees representing strength and focus.
With every breath,
Imagine roots extending from your body into the ground.
Connecting you with the earth.
Feeling this connection grounding you.
Bringing a sense of stability and focus.
This visualization helps anchor your mind and reduce feelings of restlessness.
Now start to observe the sounds around you.
What can you hear in this forest that you're in?
Are there birds?
Is there a stream of water flowing?
Do you hear the wind and the leaves of the trees?
Do you hear your own heartbeat?
Do you hear the chatter of your thoughts?
Just observe what is going on.
Now imagine a gentle stream of water that you have in this forest flowing smoothly and steadily.
Any thoughts or worries?
Feel like you can put your hands in the stream and let these thoughts pass out of your body.
Inhale deeply and as you're exhaling release all these thoughts of negativity,
Of talking yourself down and realize your magnificent being,
Your wonderful,
Absolutely incredible being with unlimited potential.
From this state,
Please come back to your intention,
Your resolution,
Your sankalpa,
Your seed.
Whatever it's called for you.
And repeat it three times.
Start to move your toes,
Start to move your fingers,
Your elbows,
Your shoulders,
Your hips,
Your knees,
Your entire body,
Your head.
And when you're ready,
Open up your eyes.
Bring your hands in front of your heart together,
Either sitting or lying.
Each moment you dedicate to this practice is a testament to your commitment.
You are encouraged to share in the comments both your breakthroughs and struggles,
Creating a ripple effect of growth and support.
Like that you are enabling me to create the best guided meditations,
Bowing down in front of you for all your commitment and support.
Namaste
