Namaste,
My name is Marcel Grew,
I'm your guide and these are the best guided meditations.
We're going to work with our breath,
Complete a body scan and dive deep into relaxation.
Please get yourself settled,
Remove all the distractions.
Lie down,
Bring your arms by your sides,
The palms are pointing up towards the sky,
Your feet falling away from each other.
Lie down and let gravity take over.
And first connect to your breath,
Just observing without changing anything.
Observing your breath.
Observing your breath deeply.
The air that is coming in through your nostrils.
And the air that is leaving from your nostrils again.
Observing this air,
Is it warmer when it's coming in or is it warmer when it leaves?
Is it colder when it's coming in or is it colder when it leaves?
Just observe without changing your breath right now.
Completely observing.
Try to be as still as possible.
To go deeper.
Dive deeper.
Reach deeper into a nurturing,
Rejuvenating state.
Accessing your power.
Realizing the strength within you.
And releasing all the tension as you're exhaling,
Take a deep inhale for five seconds.
And exhale for six.
Every time you exhale,
Feel free to hum,
Like saying something tastes good.
This activates your vagus nerve.
And that regulates your entire nervous system.
Giving yourself time to relax right now.
Completely just being.
Doesn't matter if you can't follow all the instructions.
Just try to stay awake and let your unconscious take over.
Let it guide you and listen to my voice as good as you can.
Inhale one more time for five seconds.
Feel how your belly is lifting.
Your chest is lifting.
And exhale completely.
Connect now slowly to an intention for this yoga nidra,
For this guided meditation.
This non-sleep deep rest practice.
Connecting to an intention that is formulated in the present tense.
So listening into your body,
Whatever is coming up,
That you want to be strengthened at.
Where you want to be stronger or different.
That is for you.
So for example saying I am strong.
I am confident.
I am disciplined.
I'm having my back.
Whatever it is that is coming up for you.
Listen into your body.
Relaxed.
Completely relaxed.
I'll give you a minute.
Whenever you found your intention,
Repeat it three times.
And then let this intention go again.
Knowing that it will come back when you need it.
Start to connect to your right hand.
And connect to your right hand thumb.
Observing your thumb.
There's any kind of tingly sensation,
Any kind of vibration going on.
That is completely fine.
Just observe that sensation.
Connecting to your index finger.
To your middle finger.
To your ring finger.
To your little finger.
To your palm.
The top of the hand.
To the wrist.
Completely holding your right hand in focus.
Traveling up further.
Lower arm.
The elbow.
The upper arm.
The shoulder.
Holding your whole right arm in focus,
In awareness.
From there,
Let's go to our right hip.
Connecting to the right hip.
Connecting slowly to your right big thigh.
To your right knee.
To your lower leg.
The shin and the calf.
The heel of the foot.
Sole of the foot.
Top of the foot.
And of course the ankle.
Connect to your big toe.
Second.
Third toe.
Fourth toe.
And the pinky toe.
Connecting to your whole right leg.
From there,
Take a moment to observe the sides.
The left and the right side of your body.
So the left arm,
The right arm,
The left leg,
And the right leg.
How do they feel different?
And then slowly let go and come up to our left arm,
Left hand.
And connect to the thumb.
Then to the index finger.
To the middle finger.
The ring finger.
And to the little finger.
Connecting to the palm.
And then connecting to the top of the hand.
Connecting to the wrist.
And keeping your whole left hand in focus.
Slowly traveling up your lower arm to the elbow,
To the upper arm,
To the shoulder.
Keeping your whole left arm in focus.
Just observing.
Connect now to your left hip.
And start to travel down.
Down your left big thigh.
And the left knee.
The left leg.
The shin and the calf.
The heel.
The sole of the foot.
The top of the foot.
And of course the left ankle.
Connect to your big toe.
Second toe.
The third toe.
Fourth.
And the little toe.
Holding your whole foot,
The left foot in focus.
And from there,
Observing your whole left leg.
Holding it in focus.
Holding your whole left leg in focus.
Slowly coming up to your hips.
And to your pelvis.
Observing where you are right now with your focus,
With your awareness.
And bringing it down to your pelvis.
The start of your vertebra.
The root of the vertebra.
And from there,
Slowly start to climb up.
Vertebra by vertebra.
Until we arrive at your belly button,
The navel area.
And feel how your belly is softly rising and falling with your breath.
Into your belly,
Breathing into your belly.
Let's go again.
Start to climb up further until the start of the ribcage.
And stay there for a moment.
Relax.
Observing.
Observing completely.
Releasing all the tension in your body.
Feel how the ground is holding you,
Carrying you.
And then slowly travel up further until you arrive at your heart.
Feeling in deeply how your heart feels.
Your chest feels.
And allowing it to rest,
To be as it is.
Honoring.
Honoring your heart,
Your whole body.
Honoring whatever is.
Completely feeling the stillness.
And releasing all the thoughts.
Relaxing.
Resting.
Rejuvenating.
Being.
Letting go of all the thoughts.
And slowly travel up further on your spine.
Coming further up to your neck.
Your throat.
Coming further up.
Connecting to your jaw and your chin.
Your lower lip.
Your upper lip.
Inside the mouth.
Your tongue.
Roof of the mouth.
Floor of the mouth.
Right nostril.
The left nostril.
Right eye.
Left eye.
Right ear.
The left ear.
Back of the head.
In between the eyebrows.
The forehead.
And the crown of your head.
Having your whole head in the picture.
In focus,
In awareness.
Just observing.
Take a few breaths here.
And here connect again to your intention.
Your sankalpa.
Keeping you aligned in this practice.
Being you aligned.
You're doing the right thing at the right time.
At the right place.
Releasing all the tension there is.
From there start to feel the gravity.
Gravity holding you.
The connection to the earth.
Feeling the back of your head.
Shoulders.
Your arms resting.
Your back resting against the mat wherever you're lying on.
Your legs resting.
And completely give in.
Every time you exhale.
Feel a little bit heavier.
Sink deeper.
Into mother earth embrace.
Feel the gravity carrying you.
Feel the gravity nurturing you.
Releasing all the tension.
More and more.
With every exhale.
Feeling a bit heavier.
Feeling a bit heavier every time you exhale.
Releasing more and more tension.
More and more.
Now every time you inhale.
Feel a bit lighter.
Like a feather.
And every time you exhale.
Feel a little bit heavier.
Releasing all the tension there is.
More and more and more.
Light like a feather.
And then I exhale.
Heavy as a stone.
Connecting deeper to the earth.
Now every time you inhale.
Feel cold.
And every time you exhale.
Feel warmth.
Mmmmm.
Inhale.
Coldness.
Exhale warmth.
Again.
Now try to just focus on the sensation of warmth.
Remember the time when you connected to heat.
You've been definitely in situations where there was a very warm environment around you.
So bring this sensation up to your mind right now.
And we have also experienced situations with coldness.
So bring now your mind into the state of feeling coldness.
And see how that feels.
Now switch back and forth.
Again think about the state of feeling warmth.
This warm where there is a lot of heat.
And then again switch around and feel coldness.
In control.
Relax.
Release all the tension.
More and more.
Release this warmth and cold.
Release these warm and cold sensations now.
And continue to deepen the experience of letting go,
Of being.
To a place where you feel complete comfort and safety.
Releasing all the tension there is.
More and more.
All the thoughts.
You can just be as you are right now.
Relaxed and at ease.
Completely just where you are right now.
Completely just how you are right now.
Everything is alone.
Now coming to more and more.
The body filled with peace.
From the bottom of your feet to the top of your head.
Completely filled with peace and love.
Nowhere to go.
Nothing to do.
Just here and now.
Listening.
The noises around you.
Accepting everything that is.
Smelling whatever you're smelling right now.
Accepting everything that is.
Feeling whatever you're feeling right now.
Accepting everything that is.
Serving your thoughts.
And accepting all the thoughts there are.
Completely at ease.
Present.
You are practicing for yourself.
Completely at ease.
You are practicing for yourself.
Completely at ease.
You are practicing for yourself.
Completely at ease.
You are practicing for yourself.
Letting go of everything.
All the thoughts.
All the sensations.
And just come to a place where there's nothing.
Just pure awareness.
Pure awareness and peace.
In midst of chaos.
Just pure awareness and peace and love.
Understanding with your body.
More and more.
And your whole being is one.
And your mind and body are one.
Completely relaxed.
At ease.
Coming back to this place of comfort and ease and safety.
And visualize this place slowly.
How does it look like?
This place of comfort.
Of ease.
Safety.
And peace.
And love.
Observing this place.
Observing this place and accepting whatever is.
Understanding that it's all right to be in this place.
You can just be in this place for a bit longer.
Just stay in this place for a bit longer.
More and more relaxing.
Entire being.
Completely being here.
This moment.
Observing this place where you are.
This place of beauty,
Love,
Peace,
Ease.
Effortless relaxation.
And continue to dive deeper into relaxation.
So far that you almost fall asleep.
And still you hear my voice.
And you can stay easily,
Effortlessly awake.
Watching the environment around you unfold.
The beauty around you as you're just lying completely at ease.
Visualize your space however it is.
If it's in a forest,
On a mountain,
Near a beach.
If it has a spectacular view.
There is sun.
Whatever it is.
Slowly focus on that detail.
And think about going deeper into detail.
And then think about going even deeper into detail.
Focusing closer and closer.
Like going to the atom of things.
Deep down.
And accepting whatever comes up.
Accepting everything that is.
Accepting this very moment.
Allowing yourself to be completely in this moment.
Present and aware.
Slowly start to come back to your breath.
Start to inhale.
And exhale more actively.
Deepening your breath further.
And exhale deeply.
You decide if you want to come back out right now or drift away.
Into sleep.
If you want to come back out start to move your fingers.
Start to move your wrists.
Start to move your toes.
Start to move your ankles.
Your elbows.
Your knees.
Your hips.
Your shoulders.
Your whole body in a way that your body wants to be moved right now.
If you feel like opening your eyes,
Open your eyes.
Otherwise bring your hands in front of your heart together.
You can also sit up.
I'm bowing down in front of you.
May there be peace of all beings.
Thank you so much for practicing with me today.
Making the world a better place.
One of love and blessings.
Namaste.
