Namaste.
If you like to boost nitric oxide and thus increase blood flow,
Please be my guest.
I'm Marcel Groux.
Please lie down in a quiet space,
Arms by your sides,
Palms up and eyes closed.
It all starts with the next breath.
Inhale for five seconds and exhale for six.
Check in with your body right now.
How do you feel?
And take a mental snapshot.
We are focusing on the breath first by including a humming.
So when you're exhaling,
I want you to do the following like,
Like saying something tastes good,
Like,
This tastes good.
So again,
Let's inhale for five seconds and exhale for six humming.
Have your mouth closed as you're humming.
And let's continue onwards with this.
Inhale for five seconds and exhale humming.
Continue without me guiding you right now.
Just continue this breath.
And we are starting with a body scan.
Meanwhile,
You're just doing your best to breathe like this,
To remember to exhale with the humming.
So just try to remember that and you're completely fine.
Great.
Now bring your focus to your hands,
To your fingers,
Your big thumb,
Your index finger,
To your middle finger,
Ring finger,
Little finger.
Buff hands right now.
Good.
The top of the hand,
And the inside of the hand,
The wrist.
And take a moment to visualize the whole hand.
Take a deep inhale.
And as you're exhaling,
Completely relax your hands,
Visualizing how they can relax even more.
Great.
Coming up further up right now,
Your lower arms,
Your elbows,
To your upper arms,
To your shoulders.
Focusing on them as a whole,
To your arms,
To the shoulders.
And again,
Inhale deeply.
And as you're exhaling,
Hum deeply,
Releasing all the tension with this hum.
So this humming boosts nitric oxide.
Good.
Let's move on.
We're coming to our chest area,
To our heart area.
Take a deep inhale into your belly and then into your chest.
And exhale,
Feel how your chest releases all the tension.
You can also yawn in a way,
But if it's too much,
The yawning,
Then just come back to saying,
This tastes nice.
Now let's continue onwards,
Traveling downward,
Our spine,
Our vertebrae right now,
Until we're at the navel area,
The belly button.
Take a deep inhale to your belly.
And exhale completely,
Hum,
Relaxing,
Hum.
From here,
Go further down to your hip area,
Your pelvis,
Sending much energy there.
If you inhale,
Inhale into your belly,
Into your chest.
And exhale,
Completely relax your hips and your pelvis.
Good job.
Going further down,
Your legs slowly,
Your big thighs,
Feel into them,
Your knees,
And your lower legs.
At any point,
If there's some kind of tingly sensation or a sensation that is pulsing,
That's completely fine.
It's completely all right.
Just try to allow it without controlling anything.
Take a deep inhale,
Focusing on your whole legs,
From your hips to your feet.
And release completely,
Hum.
Now focusing more on your feet right now,
By checking in with your ankles,
Sole of the foot,
The heel,
The top of the foot,
And the big toe,
The second toe,
The third toe,
The fourth,
And the pinky toe.
Focusing just on your feet right now,
Take a deep inhale.
And exhale completely,
Hum.
Feel the vibration of your humming throughout your body,
Relaxing your feet,
Relaxing your entire body.
Now,
Let's come up again.
Your feet up,
Your legs up,
Your vertebra climbing them up until we are coming to the throat,
To the neck area.
Taking a deep inhale,
And exhale,
Releasing your neck,
Your throat.
How does that feel?
Coming further up to your jaw,
Your chin,
Your lower lip,
Your upper lip,
Your right nostril,
Your left nostril,
Your right eye,
Your left eye,
Your right ear,
Your left ear.
Hum.
Relaxing your whole face.
Coming to your forehead,
Coming to the back of your head,
Coming to the very top of your head.
And again,
Bring your whole head right now into visualization.
Focus on your whole head right now.
Take a deep inhale,
And exhale completely.
Good job.
Very well done.
And from here,
We start to slowly get back.
Start to move your fingers.
Slowly,
Slowly,
Take your time.
Start to move your toes.
Start to move your ankles,
Your wrists,
Your elbows,
Your knees,
Your hips,
Your shoulders,
Your entire body.
Start to move it in a way that suits you.
And for one more moment,
I'd like to invite you to come back to stillness and to check in with your mental state right now.
Compare it to the mental snapshot you took at the very beginning of this practice.
And from here,
I'll invite you to bring your hands together in front of your heart.
Give yourself a hug.
You can also sit up,
If you like,
And open up your eyes.
I hope you enjoy this increase in blood flow and vitality in your life.
Namaste.
I'm Marcel Guru,
And I hope to see you on the next meditation.
