Namaste.
This is an easy and relaxing deep rest yoga nidra.
Welcome.
My name is Marcel Grue and you are invited to remove distractions and to stay until the end.
However,
You have the control and choice to stop at any point.
Please lie down in a quiet space,
Arms by your sides,
Palms up and eyes closed.
It all starts with the breath.
Inhale for five seconds and exhale for six.
With this breath know we are in this together.
Softly,
Softly repeat,
I allow rest.
I allow rest.
But either within your body,
Silently or saying it out loud.
One more time.
I allow rest.
I allow rest.
I allow rest.
Connect to your face and feel the skin of your face.
Feel like the gravity is pulling on that skin.
You can just soften the skin and let gravity take over.
Great.
Let's connect to the skin from the right shoulder to the right fingers.
And again,
Relax that skin.
Completely let gravity take over and let the skin relax.
Feel that your arm is softening,
All the muscles are softening.
And let's do the same with the left arm.
Connect to your left shoulders,
Down to your fingers and again let gravity take over.
Relax the skin,
All the skin of your left arm.
Good job.
At any point if you feel like you can't follow or you fall asleep,
That's completely fine.
You are doing great.
Just come back to my voice when you realize.
Just come back to my voice when you realize.
Now let's connect to our right hip.
From there,
Connect down to the right toes.
And again,
Focus on all the skin from the right leg and also let this skin rest.
Feel that the gravity is pulling on that skin.
You can just softly allow the skin to rest.
Softly allow the skin to rest.
Feel that all the muscles are releasing all the tension.
And from there,
Let's come again to the other side,
To the left side of the hip and connect down to the toes.
And again,
Focus on all the skin,
Letting all the skin relax.
Let the gravity take over completely,
Softly.
So now let's wander up again to your butt,
To the perineum,
Between your anus and the genitals.
From that point,
Release all the skin up to your neck,
Your throat.
Releasing all the skin,
Your belly,
Your chest.
All the skin connected to that area of your core.
Feel the gravity holding you,
Carrying you.
You're doing great.
Let's check one more time over all of your body.
Focus on your face again.
Is the skin relaxed?
Your throat.
Is the skin relaxed?
Your shoulders.
Is the skin relaxed?
Your arms.
Is the skin relaxed?
Your chest.
Is the skin relaxed?
Your core,
Your lower belly.
Your belly.
Is the skin relaxed?
Your butt,
Your perineum.
Is the skin relaxed?
Your legs.
Is the skin relaxed?
Let's also involve the feet.
Is the skin relaxed?
And last but not least,
Let's go up to our hands.
Ask,
Is the skin relaxed?
Great job.
Take an inhale and exhale.
You're doing great.
Just fine.
You're completely great how you are.
Nothing to change.
Rest into this feeling.
Let's connect softly to both of our hands.
From there,
Let's just observe very kindly,
Without pressure,
Just relaxed and soft the thumb of our hands.
Focusing a little bit on the thumbs and the index fingers,
The middle fingers,
The ring fingers,
The pinky fingers,
The palm and the top of your hand.
The wrist and the whole hands.
Let's hike together up to the lower arm,
The elbow,
To the upper arm,
To the shoulder.
Good job.
From there,
Let's travel to our throat,
To our neck,
And let's climb up to our head,
The chin and the jaw,
The lower lip and the upper lip.
Make sure the skin is still relaxed and gravity is holding you.
You are doing just fine.
Putting your tongue at the roof of your mouth,
Softly.
Connecting to the lower lip and the upper lip.
Connecting inside the mouth,
To the floor of the mouth and the roof of the mouth.
Connecting to your tongue and then put your tongue softly at the roof of your mouth and closing your lips,
So that just a little slit remains between your lips.
Connecting further up to your nose,
The right nostril and the left nostril.
Connecting to the right ear and the left ear.
Connecting to the right eye and the left eye.
And connecting to the point between the eyebrows together,
The third eye.
Relaxing.
Come further up to the forehead,
To the back of your head and then come even further up to the crown of your head,
To the very top of your head.
Great.
Take an inhale and exhale.
Let's come down to our shoulders.
Let's climb down our vertebrae.
Connect to our chest.
Connect to our heart.
Climbing further down until we reach the end or the beginning of the ribcage,
The middle of your core.
Travel further down to your belly and travel further down to the hips,
To your perineum.
Just observe it.
There's nothing you need to do.
Doing completely fine.
And from there,
We're heading down both of the legs and our thighs.
Feel your thighs.
Observe them softly,
With kindness.
Observing your knees.
Observing your lower legs.
Observing your lower legs,
The shinbone and the calf.
Observing the ankles.
Observing the heels.
Observing the sole of the feet.
The top of the feet.
And then the big toes.
The second toes.
The third toes.
Fourth.
And the pinky toes.
Soon releasing all the tension in your body.
Feeling the connection to the ground.
Gravity holding you,
Carrying you,
Just however you are.
You are doing completely fine,
However you are right now.
Let this inhale go throughout your body,
From the head to the toes.
Nurturing your entire being.
Now every time we exhale,
You're invited to hum just a tiny little bit.
This is activating your vagus nerve.
Stimulating it.
Regulating your entire nervous system.
So inhale.
If you like,
Exhale and hum.
It's like saying,
Hmmm,
Something tastes good.
Three more times,
Inhale.
Go in your time.
Take a moment to feel into your heart.
Feel gratitude towards yourself.
And self love and love.
And then slowly send it out to somebody.
Send it out into the world.
And then,
You're hereby invited to leave a message for me.
Because what you send out,
Will come back to you.
Now start to slowly,
Slowly,
Whenever you're ready,
Pick the time you want to begin to move the fingers.
Maybe one by one.
And then,
Start to move the toes.
Start to move your wrists.
Start to move your ankles.
Your knees.
Your elbows.
Your shoulders.
Your hips.
Moving your entire body in any kind of way that feels good to you right now.
Coming back to your body completely.
You might now want to sit up or to keep on lying if it's sleep time.
Whatever it is for you.
Wishing you a good day or a good night.
I'm bowing down in front of you for your discipline.
May there be peace of every being.
Namaste.
