Yoga Nidra For Vagus Nerve Stimulation

Experience 30 minutes of Yoga Nidra to stimulate your vagus nerve with physiological signs, enhancing your overall well-being. This session is a journey through relaxation it activates the body's natural relaxation response, paving the way for a healthier, more balanced you.

Much love and blessings - Marcel.

Transcript

Namaste.

We'll activate your vagus nerve,

Paving the way to improve well-being and a harmonious inner world.

Welcome to Yoga Nidra.

Non-sleep,

Deep rest.

For you,

I'm creating the best guide of meditations,

Your guide Marcel Gros 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 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.

Let's begin with a breath.

Inhale for four seconds,

And exhale for five.

We are in this together.

Turning your awareness to your body,

To where you're lying on.

Completely tuning in to your body,

Observing your entire body.

Feeling where you're lying on.

Where you're lying on.

Feeling all the connections to the earth.

Experiencing the touch of earth.

Feel it on your shoulders,

On your head,

The elbows maybe,

On the wrists,

On the hands.

On your back,

On your hips,

On your legs,

On your heels.

Wherever your body touches something.

If you're covered by a blanket,

Also feel the blanket.

And from here,

We want to set an intention,

A sankalpa,

A seed,

Or also known as a wish.

We are formulating this statement in the present tense,

As if it's already true.

An example might be,

An example might be,

I'm completely relaxed.

I'm loving myself.

My whole being is aligned with my goals.

Whatever it is for you,

Let it come up from your body right now.

Do not think about it,

But listen to your body.

Feel in to your body.

Feel in to what your body needs.

Feel in to what your body is communicating with you.

Honoring the response.

And when you found it,

Repeat it three times in stillness.

Whatever it is for you.

And from here,

Let's dive deeper.

Feel how,

As you're breathing,

Feel how your belly rises.

Feel how your chest expands as you're breathing.

And you're invited to change your breath a little.

As we want to connect to our belly rising,

And to the chest expanding.

Again,

Inhaling.

And exhaling completely.

So one more time,

Inhale deeply.

Into your belly.

And then into your chest.

Feeling how your chest expands to the front,

To the back,

To the right,

To the left,

To all the different sides as you're inhaling.

And completely exhaling again.

Feeling how your belly sinking again.

And now we want to shift the focus to only the belly.

Can you breathe only through the belly?

Feeling how you're just inhaling deeply into the belly.

And exhaling out from the belly.

Feeling how your entire body starts to relax more and more.

As you're breathing deep into your belly.

And deep out from your belly.

Feeling how the belly falls down again.

Sinks again.

Feeling your entire belly up like a balloon.

And let it fall effortlessly down again.

Go in your rhythm of the breath.

However it feels most nurturing to you.

Inviting you to make the exhale a bit longer than your inhale.

And from here.

Making your breath slower and slower.

Slower and slower.

Having your exhale still longer than your inhale.

Making your exhale longer than the inhale.

And additionally we'll now incorporate a humming sound on the exhale.

You can make it however you like.

Soft or strong.

Whenever you're exhaling you just have your mouth still closed.

And create a humming sound like like yawning with your mouth still closed.

Instead of having your mouth open and you just have your mouth closed and you're yawning.

Again making your exhale longer than your inhale.

You're now invited to keep this breathing or certain parts that we have covered until the very end of this of this lesson.

Of this session.

If every exhale feel how your entire body relaxes more.

And how you can let go more.

Diving deeper into a sense of peace,

Bliss,

Relaxation.

However it comes out it's fine.

One more inhale and one more exhale.

We now want to move on to progressive muscle relaxation.

Shifting our attention to your right hand.

I'll invite you to engage your right hand.

And release your right hand.

Coming to your right wrist.

Engage your wrist however you can do that.

And release together with your breath.

As we're inhaling we're engaging.

Coming to your elbow.

Try to engage your right elbow.

As you're exhaling.

Releasing.

Coming to your right shoulder.

Engage.

As you're exhaling.

Releasing.

Coming to your right shoulder.

Engage.

As you're exhaling.

Releasing.

Coming to your right hip.

Engage your right hip.

And as you're exhaling.

Your right thigh.

Engage.

And release.

Your right knee.

And release.

Right calf.

Right calf.

And release.

Your right ankle.

And release.

Your right foot.

Engage.

And release.

Coming up again to your left hand.

Engage.

Release.

Left wrist.

Engage.

And release.

And release.

Your elbow.

Engage.

Release.

Your shoulders.

Engage.

And release.

Left hip.

Engage.

And release.

Left thigh.

Engage.

And release.

Left knee.

Release.

Left calf.

And release.

Your left foot.

And release.

Coming to your above legs.

Engage.

And release.

Your above arms.

Engage.

And release.

Hips.

Engage.

And release.

All the tension.

Your belly.

Engage.

And release.

Your chest.

And release.

Your neck.

Release.

Your entire head.

Engage.

And release.

Your complete back.

Engage.

And release.

Your entire body.

Three times.

Engage.

And release.

One more time.

I mean two more times.

And release.

And release.

Last time.

And release.

Visualizing a gentle warm light coming from your heart center.

Imagine this light spreading throughout your body.

Reaching every corner.

Every cell.

Of a soothing energy.

Warming energy.

A nurturing energy.

This light represents the activation and engagement of your vagus nerve.

Bringing harmony and balance to your entire being.

Whole being.

Body and mind.

Feel this light nurturing you.

Coming from the heart.

Nurturing your entire being.

Feeling a deep connection to a sense of inner peace as the light continues to expand.

Enveloping you in calmness.

Nurturing you.

Your entire being in peace.

Completely at ease.

Enjoying the state of being.

Of renewal.

Try to now connect to your heartbeat.

Feeling how your entire body is vibrating.

With this heartbeat every cell is dancing.

Feel how every cell in your body is cheering you on.

Cheering on your life.

Your goals.

Your intentions.

Your wishes.

Every cell in your body is pulling to reach what you're aiming at.

Feel how you're overcoming with a sense of gratitude.

Your complete being is flushed with gratitude.

Every cell is grateful for the neighboring cell.

Providing its strength to one and each other.

With each heartbeat visualize how you're sending a wave of gratitude through your body.

Completely understanding that your entire being is standing behind you.

Honoring your wishes.

Honoring your intentions.

Honoring your goals.

Honoring the seeds that we're planting.

Doesn't matter if the seeds are negative or positive.

The seeds in our body will start to grow.

So let's better plant great seeds.

Great seeds that are helping and positive.

So we can grow and learn and overcome.

I'll invite you to bring back to your awareness the intention that we found in the beginning.

The seed,

The wish,

Or sankalpa and repeat it three times to honor your entire being.

And from here start to move your fingers,

Start to move your toes,

Your ankles,

Your wrists,

Your elbows,

Your knees,

Your hips,

Your shoulders,

Your belly,

Your chest,

Your entire body,

Your head.

When you're ready,

Open up your eyes.

If you like to sit up,

Feel free to sit up and bring your hands in front of your heart.

If you like to lie,

Bring your hands in front of your heart.

Each moment you dedicate to this practice is a testament to your own 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're enabling me to create the best guided meditations,

Bowing down in front of you for all of your commitment and support.

Namaste.