Namaste here we regulate our emotions impulses and responses to the external world and within the internal world your entire being as we dive deeper realizing that the internal world and the external world aren't that different from each other welcome to yoga nidra non-sleep deep rest for you i'm creating the best guided meditations your guide marcel gru speaking prepare a peaceful spot turn off notifications radio television 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 breathe let's begin with a breath inhale for four seconds and exhale for five seconds we are in this together let's inhale for four seconds and exhale for five seconds connecting to your body feel how you can relax more and more feel if there's any kind of tension in your body and realize where are you lying are you lying in the bed are you lying on the mud and feel the connection to where you're lying on from every body part that is touching what you're lying on maybe your ankles maybe your shoulders maybe your hips your head wherever they are lying on feel the gravity carrying you holding you with every inhale feel how you're getting heavier and that's heavier and that the gravity is getting stronger and as you're exhaling feel how you're getting lighter you can release more and more all of the tension and as you're inhaling feel how you can release more and more of the tension to the ground and as you're exhaling feel how you can release more and more of the tension to the air as you're so light so light like a feather before we continue let's connect to our intention our sankalpa a seed or a wish a resolution that is guiding our consciousness a seed that we are planting in the depth of our consciousness we're doing this by formulating a small sentence in present tense as if it's already true and also important is that the sentence is positive so for example i am completely in balance i am able to regulate my entire being i am completely blissful in the here and now whatever it is for you connect to your body right now feel into your body instead of thinking about it hear and listen to your body your body knows the answer so all you need to do is listen and it will come up effortlessly to you and then just formulate it in a positive way in the present tense i give you some time for this you're doing just fine and from here start to repeat your intention three times in stillness great job let's continue to connect to our breath right now the bridge between our body and mind you're invited with every exhale to make a yawning noise of a closed mouth that further increases calmness in your entire being almost like you're tasting something very tasty you're also invited to create a slight smile on your face preparing for what lies ahead right now slowly now shift your awareness to your body noticing any sensations without judgment or the need to change them feel the weight of your body observe areas of tension or relaxation warmth or coolness observing tension or relaxation warmth or coolness now connecting further to your mind how much space is between your thoughts how much space is between your thoughts how much space is between your thoughts how much space is between your thoughts again if a thought is sticking around for too long imagine opening a window knowing that if the thought was important it will come back in time if it wasn't it can leave right now also if it is important it can leave right now resting assured that it will come back if it's important completely understanding the need of letting go of your thoughts right now also checking in if there's impulses in your body to move impulses to scratch yourself or to stand up and jump around whatever it is if such impulses are there honoring them seeing them and learning from them as you're right now practicing yoga nidra again think about opening up a window and letting this impulses go like this we're creating understanding of how our body is moved from here to there understanding of how emotions and impulses are moving our entire system are creating these emotions and impulses how they are creating tension and relaxation and warmth or coolness so one more time feel in to the tension or relaxation and then feel in to the warmth or the coolness to both feeling your entire body and visualize your mind as an ocean whenever there's a strong impulse coming up this symbolizes a big wave whenever there's a strong emotion showing up this symbolizes as well a big wave right now just observe your ocean and see how many waves are there are there small waves are there big waves is your body restless is your body at ease can't you wait until this experience is over or can you completely accept and surrender to the now without reaching out for something else going somewhere else thinking about something else doing something else doing many things at once just being right here right now observing the ocean observing the ocean observing and accepting the ocean as it is observing and accepting the ocean as it is accepting your emotions accepting your impulses and also acknowledging that you are in control to see the whole ocean instead of being swept away by a simple wave you are in control to seeing to see the whole ocean instead of being taken by a single wave one more time you are in control to decide what you see the whole ocean or just a wave cultivating understanding of emotions and impulses and the ability to navigate your inner world with grace understanding and patience reconnecting to your breath completely reconnecting to your breath to your inhale and your exhale realizing the external world the external worlds where we suddenly are reacting to external factors maybe even in a way that is impulsive reactions right envision a situation in your life where your internal reaction and the external circumstance are mirrored see yourself responding to the situation with balance and wisdom your internal and external worlds in harmonious alignment by reflecting about this and understanding that by regulating our inner world we can influence our experience in the outer world maybe even create our experience in the outer world is mind-blowing to me understanding that negative self-talk will show up in the external world because you're actively looking for it to validate yourself that you are correct in your talk in your negative self-talk the same thing happens if you're talking positively about yourself you are looking for things that are validating what you're saying so choose wisely the words that you're using when talking with yourself and with others because these words are like sharp knives I am very grateful to experience this together with you I'm very grateful to have had the opportunity to share and care for your internal world and your external world as well as it is as well my external world and I'm not only caring for you but I'm also caring for myself at the same time because we need to make the place here on earth a better place together step by step we can do this and it starts with one smile at a time with one ocean at a time with one person at a time understand that we are here together and I want you to create the best external world for yourself and you can and the key to doing this is understanding your emotions and being able to self-regulate when needed understanding this ocean understanding the waves and from here slowly reconnect to your sankalpa your seed,
Your intention,
Your wish formulate it in the present tense as if it's already true and repeat it three times slowly start to move your fingers,
Your toes,
Your ankles,
Your wrists,
Your elbows,
Your shoulders your knees,
Your hips,
Your entire body stretch it however your body needs it and 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 of your commitment and support namaste
