Namaste.
If the season's change has left you feeling stressed or out of balance you're at the right place.
This session is a beacon of light in the darkness of winter.
Together we'll harness the calming power of the Vagus Nerve,
Turning winter's cold into a source of inner warmth and peace for stress relief.
Welcome to Yoganesha,
Non-sleep depressed.
I'm your guide Marcel.
Together we'll journey through a landscape of profound relaxation,
Aiding in the release of stress,
Insomnia,
Anxiety and depression.
Please find a quiet space where you won't be disturbed.
Lie down comfortably,
Maybe on a bed or a yoga mat,
With a cushion under your head and a blanket under your knees.
Cover yourself with a blanket to feel warm.
Let your legs relax slightly apart and your arms rest by your sides,
Palms facing up.
I recommend using headphones for a more immersive experience,
Helping you deepen your inward focus.
As we begin,
Allow your tongue to rest softly on the upper palate and,
If possible,
Breathe gently through your nose.
If you're drifting into sleep,
Welcome it,
Because it's what your body needs.
A bell will gently wake you up at the end.
Let's begin.
Turning your focus inward to your breath,
Inhale deeply and exhale slowly,
Extending your exhale just a bit longer than your inhale.
So if you're inhaling for five seconds,
Try to exhale for six seconds additionally every time we exhale.
Let's add a calming sigh to it,
Just however it feels good to you.
Think about breathing through your nose,
Through your nostrils,
Feeling how the air comes in through your nostril as you're inhaling.
Feel how the air is a little colder as it enters through your nostrils and as you're exhaling it's a little warmer.
Still connecting with that calming sigh.
Let each sigh wash over you,
A wave of relaxation from head to toe and invites your whole body to relax a bit more.
However it comes out,
It's fine.
Making your exhales a bit longer than your inhales and again reconnecting the air that is coming in through your nostrils,
How the air feels.
And as you're exhaling,
How the air feels.
Does it feel a bit warmer?
What do you feel?
Allow these first moments to fully connect with the support beneath you,
The yoga mat or the bed or wherever you're lying down.
Feeling the Earth's embrace holding you,
The gravity carrying you,
The roots growing into the Earth,
All of it.
With each breath allow yourself to sink deeper into this tranquil state,
Feeling lighter and more at ease,
Feeling completely fine with the way you're lying.
Don't feel any kind of intention to move your body,
You can just be completely at ease,
Being full of wonders with how the air is moving through your body.
Being curious why you can relax so much better when you're having such calming sighs.
Relax your whole body more and more.
How does this work?
And surrendering into it,
You realize it's all good,
Just accepting how it is.
Bringing peace and calm to every part of you,
To your whole being.
Every time you sigh,
A relaxation washes over your whole body,
A wave of relaxation from the top of your head to the very tippy toes.
One last time,
Focusing,
Making the exhale a little tiny bit longer.
Start to come back to your natural breath,
Just observing how your breath moves without interfering.
Enjoy this state for some minutes as we'll soon continue our journey inward.
Begin to connect with your body more and more,
Connecting slowly towards your toes,
Just shifting your focus to them.
From there,
Engage your toes as you're inhaling.
As you're exhaling,
Softly release your toes,
Feeling a soft wave of relaxation.
Moving this focus to your feet,
Inhaling,
Engaging.
As you're exhaling,
Releasing,
Feeling each muscle soften.
Coming up to your calves,
Inhaling,
Engaging.
As you're exhaling,
Releasing.
Go in your rhythm.
Coming to your knees,
Inhale,
Engaging.
Exhale,
Releasing.
Your thighs,
Inhale,
Engage.
Exhale,
Release.
Your hips,
Your buttocks,
Your butt.
Inhale,
Engage.
Exhale,
Release.
Consciously release any health tension every time you exhale.
Coming to your belly,
Inhale,
Engage.
Exhale,
Release.
Let this wave of relaxation travel up your spine.
Feel your back,
Inhale,
Engage.
Exhale,
Release.
Coming to your chest,
Inhale,
Engage.
Exhale,
Release.
Your shoulders,
Inhale,
Engage.
Exhale,
Release.
Soften your shoulders completely.
Your arms,
Inhale,
Engage.
Exhale,
Release.
Your hands,
Inhale,
Engage.
Exhale,
Release.
Coming back up to your neck,
Softly inhale and engage.
Don't go too much.
Exhale,
Release.
Continue with your face in your own time.
Your lips,
Your jaw,
Almost like making funny faces.
And release.
Your eyes,
Release.
Feeling how you're inhaling and releasing.
That your entire body now radiates a deep sense of relaxation.
Breathing in for five seconds.
Exhaling for six seconds.
Again,
Feel free to have a little sigh going on if it's not already going on.
Each sigh wafts over you a wave of relaxation.
Your whole body relaxes even more.
Imagining a light just in front of you.
Shining,
Bright,
But soothing for your eyes.
You can look straight into it.
It's calming.
It is nurturing.
It makes you feel awake,
Makes you feel alive,
Makes you feel at peace and even more relaxed.
Try to make this light that you're seeing,
You might be seeing,
A little bit bigger.
Not brighter,
But bigger.
Like your own sun,
Making it even bigger.
Warming your whole body.
Your hands and your feet,
Your face,
Begin to feel warmer.
Your ears,
Your neck,
Your arms and your legs.
Your whole body begins to feel warmer as this light,
This sun of yours is warming you.
Feel that you can relax even deeper.
You feel very warm and nurtured from this sun of yours.
Imagine how you're slowly making this sun of yours smaller again to a little strong point of light.
Inviting it back into your body where it can warm you from within.
Nurturing your heart with light.
All your organs,
Your head,
Your arms,
Your legs.
Everything nurtured by this bright light.
Now actively intensifying this light and bringing it to the base of your skull.
Feeling how this light is representing this calm energy and it is touching the origins of your vagus nerve.
Visualize how it is traveling down your neck,
Ranging out along the vagus nerve pathways.
With each exhale,
See this light spreading.
A warm sensation that brings peace and tranquility to every area it touches.
Feel it soothing your throat,
Your heart center.
Extending through your abdomen.
Enhancing feelings of deep,
Comforting relaxation.
Being grateful for that light of yours.
The light that helped you to see how relaxed you can be.
It helped you feel warm throughout your body.
Feeling gratitude for this light within you.
Let's guide it back to your heart center where it lays whenever you're seeking relaxation.
It's a place of warmth.
Regulate it now to how much light you need at this time of day.
Do you need a fire supporting you?
Do you need a light that just shines brightly on the way you're walking?
Do you need anything in between?
Imagining how your flame,
Your light within you is supporting you.
How bright is it?
Is it small?
Is it big?
How bright would you want it to be?
How big do you want it to be?
Can you ask it to be that size?
Can you ask it to be in a certain intensity of light?
And in what color do you like it to shine?
Can you ask it to shine in that color?
Can you ask it to be of a certain size?
Can you ask it to be of a certain intensity?
Can you ask it to be of a certain color?
Can you ask it to be of a certain warmth?
How does it feel for you?
Ask it and to feel supported,
Relaxing even deeper as you found a place of inner support.
Feeling that light,
That fire,
That color within you just as you asked for,
Just as you asked for.
It shines throughout your body and if you want even out of your body.
Continue to breathe gently,
If possible extending your exhales even longer,
Adding a soft resonant hum,
Very soft,
Barely conceivable.
This humming creates a gentle vibration in your throat,
An effective stimulation for the vagus nerve,
Promoting an even deeper relaxation of each hum.
Feel the vibration spreading throughout your body,
A soothing echo that calms and centers you.
Begin to feel more confident in your humming.
Begin to feel more and more of the vibration that is spreading throughout your body,
Almost feeling that the hum is changing,
The frequency is going through the throat down to the belly or from the belly up to your throat.
If you're not feeling anything,
Do not worry,
You're doing perfectly fine.
Try to release the search for the vibration,
Knowing that you will feel it when it is time for you to feel it.
Keep on going in your time,
Keep on going however it feels good for you.
There is nothing you need or must do,
There's nothing you need to follow.
All I'm giving you are invitations.
As you maintain this relaxed state,
You softly introduce affirmations to your consciousness.
Feel free to take them up or to dismiss them however you prefer.
You prefer.
Choose what is good for you,
Choose what is supporting for you,
Choose what is resonating with you.
For the first affirmation,
With every breath,
I welcome deeper peace and serenity.
With every breath,
I welcome deeper peace and serenity.
With every breath,
I welcome deeper peace and serenity.
For the second affirmation,
I am grounded in this present moment,
Calm and centered.
I am grounded in this present moment,
Calm and centered.
I am grounded in this present moment,
Calm and centered.
For the third affirmation,
I release stress and tension with each exhale effortlessly.
I release stress and tension with each exhale effortlessly.
I release stress and tension with each exhale effortlessly.
The fourth affirmation,
My body and mind naturally understand understand how to relax and rejuvenate.
My body and mind naturally understand how to relax and rejuvenate.
Start to feel your feet,
Start to feel your hands,
Start to feel your whole body coming slowly back to consciousness,
To the exterior world,
Starting to move your fingers and your toes,
Starting to bring some chews to your hips,
To your knees,
Your chest and your shoulders,
Your elbows.
Feel free to yawn,
Feel free to stretch.
And when you're ready,
Slowly opening your eyes to the light,
To the light,
To the exterior light,
Refreshed and renewed,
Carrying a sense of peace and calm from this practice.
Bringing this calmness and peace back to the device that is playing this recording.
I'll invite you to leave a review or a comment below.
This would mean a lot for me to continuously be able to improve such recordings for you,
Or just to tell your fellow meditators how you experienced this wonderful session.
Namaste.
