Namaste.
This is a sanctuary where fears dissolve and peace prevails.
Welcome to Yuga Nidra,
Non-sleep deep rest.
For you I'm creating the best guided 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 Yuga 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.
The 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.
We are in this together.
Coming to your body,
Feeling into your body,
Making a mental note on how you're doing right now.
Finding your peace in this moment.
Feeling where you're lying,
On a bed,
On a mat,
On the floor,
Wherever you're lying.
On the floor,
Wherever you're lying.
Observing your entire being.
Great.
Before we continue let's find a seed,
An intention,
A wish,
A resolution or also called sankalpa.
It is formulated in the present tense as if it's already true and it's also positive.
So for example it might be I'm loving myself.
I am strong.
I am anti-fragile.
I am at ease.
I am calm.
Whatever it is for you,
Check in with yourself.
Whatever comes up from your body.
So listening to your body.
I give you enough time to listen in to your body so you can connect to this statement that you're coming up with effortlessly.
Let it come up effortless.
There's no searching for it or There's no searching for it or thinking for it.
Just listening to it.
It is there already.
Your why.
And then as soon as you found it,
You heard it formulated positively.
And in the present tense as if it's already true.
And then repeat it three times.
You're doing great.
Repeat it three times in stillness.
Let's continue here.
Begin by envisioning roots extending from your body down into the earth,
Anchoring you firmly and securely,
Giving you strength and stability,
As well as nurturing your entire being.
As well as nurturing your entire being.
Providing a foundation of calmness,
Which with each breath let your roots grow deeper,
Deep into the ground,
Letting them fill you with a feeling of calmness.
Calmness as a calm ocean where sometimes very,
Very turbulent storms are going on.
You realize that zooming out,
There's just this ocean,
Just this ocean where sometimes there are turbulent waves going on.
But right now it's calmed down.
It's calmed down.
And you can see the ocean instead of the waves.
You can see the whole ocean.
Realizing effortlessly this calmness.
Accepting this calmness.
Even if it's unknown to you,
Inviting this calmness,
Inviting this peace,
Inviting the state of being where you can just relax.
Observing your breath.
Seeing if your breath changed.
And from here,
Slowly connect to your right hand.
You want to bring into awareness just your right thumb.
Visualize your right thumb.
Focus completely on your right thumb.
And then continue to your right index finger,
Your middle finger,
Your ring finger,
Your little finger,
Coming to your palms,
The top of the hands,
The wrists,
The forearm.
The elbow,
The upper arm,
The shoulder,
Your right hips,
Your right leg,
Your right knee,
Your right calves,
Your right ankles,
The sole of the right foot,
The top of the right foot,
The big toe,
Second toe,
Third,
Fourth,
And the pinky toe.
Coming back up to your left hand.
Visualize your left thumb.
Connecting to your index finger,
Your middle finger,
Your ring finger,
Your little finger,
Your palm,
The top of the hand,
The wrists,
The forearm,
The elbow,
The upper arm,
The shoulders,
The upper arm,
The shoulders,
Your left hip,
Your left leg,
Your left knee,
Your left calves,
Left ankle,
The sole of the left foot,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
And the pinky toe.
Coming to your belly,
Connecting to your belly.
As you're inhaling,
Feel how your belly inflates like a balloon.
As you're exhaling,
Feel how the belly sinks down again.
Coming further up to your chest.
Feel as you're inhaling,
That your chest expands to the front,
To the right,
To the left,
To the back,
To all the different sides.
And as you're exhaling,
Feel how the opposite sensation happens.
Coming further up to your neck,
Observing your neck.
Coming further up to your chest.
Coming further up to your chin,
To your mouth,
To your lower lip,
To your upper lip,
To your nose,
To your left nostril,
And to your right nostril,
To your left eye,
To your right eye,
To between your eyebrows,
Coming to your forehead,
To the top of the head,
To the back of your head,
Coming to your left ear,
And to your right ear.
Coming to both of your legs.
Coming to both of your arms.
Coming to your belly and your back.
And your chest and your shoulders.
To your whole head,
And bringing into awareness your entire body.
Your entire body.
Your entire body.
Bringing to awareness your entire body.
To awareness your entire body.
And from here,
Slowly,
Take a deep inhale.
And make your exhale longer than your inhale.
Visualize the clouds above you.
Visualize like very dark clouds hovering above you.
And imagine now a gentle,
Warm wind touching these clouds.
Touching these clouds.
And watch as these clouds are dissolving,
Or shifting away from your view.
And all that is left is the wonderful sun warming you.
Blue sky and the clouds.
Completely in awe and gratitude of this visualization.
Feel how your anxieties are gone with the wind.
Leaving you clear and calm.
If every breath feel like water is washing over you.
Imagine how your breath is nurturing you.
And clearing your mind.
Cleaning you.
As you're inhaling,
Feel a refreshing sensation traveling through your body from the top of your head now onto your toes.
And as you're exhaling,
Feel how all the tension is leaving your body.
Leaving you only completely refreshed.
Breathing in through your entire body to your feet.
And as you're exhaling,
Breathing out from your feet.
Completely relaxing your entire being.
Mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm Peace Balance As you're watching the Sun you feel warm your entire being feels warm Being ready for new adventures being ready for bots to come Being ready to follow your dreams Without being afraid of them Understanding that You can be in this state at any point in time The State is within you and not exterior from you In the real world when there are clouds Your entire being There's still a sun shining There is still warmth to be found.
There is still a light within you warming you and Maybe even warming others In this newfound clarity Allow yourself a moment of silence to be simply With yourself completely Without judgments without expectation and The silence finds the inner strength that resides within you Strength that is always there face Fears and anxieties a strength that is so strong Nothing can stand in its way Completely believing in the strength Feeling how your entire body Can relax into the strength Can find comfort in this strength You are doing amazing You are enough You are beautiful and great You can push yourself if you want to You are seen and felt You are completely and utterly here in this moment You are in this moment You are in this moment You are in this moment Completely and utterly here in this moment You have arrived You are strong You are intelligent You are charismatic You are creative You are filled with gratitude Slowly Shift yourself To the next Level and come back To your resolution that you found in the beginning of this session Come back to your intention your seat your Resolution your sankalpa and repeat it three times And from here start to move your fingers Start to move your toes start to move your wrists your ankles your elbows your shoulders Your knees your hips your entire body stretch your body if you need Move your head and whenever you feel 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 of your breakthroughs and struggles Creating a ripple effect of growth and support like that.
You are enabling me to create the best guided meditations Mowing down in front of you for all of your comment and support Namaste
