Namaste.
Let's reflect and celebrate where we come from.
Understanding our change,
Our growth,
Today and in the past.
Welcome to Yoganidra,
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 Yoganidra 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 and 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.
Start to connect to your body.
Making a mental image of your body right now.
How do you feel?
Is there a lot of tension in your body?
Is your body completely relaxed?
Just check in of what's going on right now.
Feel where your body is connected to the floor,
To the mat,
To whatever you're lying on right now.
Feel if you're covered with something.
Feel all the connection from your body to the exterior world.
The touch,
Maybe the touch of your t-shirt or your pants,
The touch of your socks or if you don't wear any,
Feel how your ankles are touching the floor.
Just observe your entire body.
Before we continue,
Let's connect to a seed,
An intention,
A wish,
A resolution or a sankalpa.
It's all the same.
Not completely the same but similar.
This is formulated in the present tense as if it's already true and in a positive way.
An example might be,
I feel grateful for what I did in my past.
In my past I feel at ease.
I'm completely in a celebratory mood.
Whatever it is for you,
Check in with your body right now and let it come up effortlessly.
Let it come up effortlessly by listening to your body.
Let your body guide you.
It gives you some more time to listen to your seed,
Your intention or wish.
As soon as you found it,
As you heard it,
Formulate it in a present tense and make it positive.
Good.
Let's repeat this intention three times.
And let's continue.
Begin by grounding yourself in gratitude.
Reflect on moments,
Big and small,
That have brought you joy and fulfillment.
Feel gratitude in your entire body for past experience,
Future experience and the experience right now in this moment that connects all the past experience and the future experiences together.
Only in the now you can think about the past experience and the future experience and experience that experience.
It's being in the now.
Only in the now you can think about the past experience and the future experience.
Only in the now you can think about the past and the future.
And being grateful for this possibility of being here right now,
Diving deeper diving deeper into gratitude,
Into joy and fulfillment.
With each breath let this sense of gratitude fill you completely.
Warming your entire heart and soul.
A foundation of gratitude that supports a deeper connection to the celebratory nature of our session today,
As we want to celebrate this entire thing of being here right now.
Completely being here right now and understanding all the steps that it took you to get here.
Being in awe and being in awe where this journey will take us.
Celebrating all of our successes as most of the time we just connect to the failures however we must also connect to the successes as we're evolving and we need to know what went good,
What went great.
So we can honor our past self and also honor our future selves already.
As well as honoring ourselves right now in this moment.
Visualize a path stretching out before you each step representing a moment in your life.
As you walk on this path,
Pause to observe the milestones and challenges you've encountered.
See yourself navigate,
Navigating these with strength and resilience,
Growing and learning with each step,
Antifragile,
Growing through failures even.
Allow yourself to feel a bit of pride and gratitude again for how far you've come.
This journey through time helps you appreciate your growth and the journey that has led to this moment of celebration that you've earned for yourself.
Not needing to share it with anybody else Imagine as we're walking,
Coming up to a pool that reflects not just your image but your achievements and growth over time.
You gaze in this pool and see highlights of your journey reflected back at you.
Analyze each achievement,
Understanding its contribution to your current self.
This reflective pool serves as a mirror to your soul,
Showing you the depth of your accomplishments and the breadth of your growth.
Looking into this pool,
We're seeing more and more of the small achievements and of the big achievements.
As well,
Maybe if you can,
See the failures as achievements as they led to growth.
Being completely honest about it and seeing all of the milestones in your life as achievements contributing to understanding and growth.
Contributing to your growth,
All of it.
Think about the people along the way that you've come into contact with that maybe hurt you,
That maybe you hurt them,
Or maybe it was a relationship that was just amazing.
Maybe with a teacher,
Maybe with a friend,
And maybe this relationship is still ongoing.
Or maybe with your family.
Whatever it is,
Whatever these relationships are,
Just be grateful for these relationships that brought you here today.
Feel the amazing people that you've met along the way,
That inspired you to reach out and continue on your path,
That enriched your path as they were so connected and aligned with their purpose,
With their duty,
That they shared as well with you,
And you're so grateful for that.
Let's celebrate these people that came into contact with you,
As maybe they will also celebrate you as you're in alignment and doing what you need to be doing,
Inspiring other people to do the same.
As your journey continues,
Visualize the success,
The celebration,
As a radiant light within you,
Traveling to every cell in your body.
Feel this light as a warm embrace,
Feel this light as a warm embrace,
Knowing that you are important.
Truly,
You are absolutely necessary for this world.
All your decisions are important.
Understanding your impact on the world,
Your smile that you share with others,
As a butterfly effect that goes around the world and comes back to you,
You will realize how tall you are really,
How big you are really,
How impactful you are really in this world.
Celebrate your tallness,
Celebrate your growth,
Celebrate you've become and what you will become,
As it's completely fine where you are right now.
It's perfect where you are.
It is always perfect where you are.
That's the key.
You already arrived.
Still striving for more is fine.
Striving to celebrate,
To celebrate with others,
To celebrate others,
Celebrate with others,
To celebrate others and do all of it,
To make this journey a better one.
Lifting you up as you're lifting me up.
We are lifting each other up to reach new heights and to explore new sights.
Slowly come back to your resolution,
To your sankalpa,
Your seed,
Your intention and repeat it three times in stillness and then come back slowly to your body,
Start to move your toes,
Start to move your fingers,
Your ankles,
Your wrists,
Your knees,
Your elbows,
Your hips,
Your shoulders,
Your entire body,
Stretch your body if your body needs to be stretched.
Come back to your body completely,
Completely,
Completely,
Completely,
Needs to be stretched.
Come back to your body completely.
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
