Yoga Nidra To Connect With The Waves On Your Ocean

Join into a journey into the depth of your ocean. Find it, smell it, feel it, hear it, see it. By acknowledging our emotions, we're able to transform them. Truly being honest with yourself and being able to authentically feel ourselves and what is going on takes courage!

Here I am guiding you into this process. May it support you in being more alive, more well, more healthy, and most of all, being able to create the life you want to live, for yourself and others.

Abundant love and blessings - Marcel

Transcript

Namaste.

If you like to join in and allow in this session whatever comes up,

Then you are here at the right place.

My name is Marcel Gruff and I'm your guide today.

Please lie down in a quiet space,

Arms by your sides,

Palms facing up and eyes closed.

It all starts with the next breath.

Inhale for five seconds.

And exhale for six.

One more time,

Inhale for five seconds.

And exhale for six.

Moving all the obstacles.

At any point in time,

If you fall asleep,

That's completely fine.

Otherwise,

Every time you realize,

Feel free to come back to my voice.

You want to start with an intention.

An intention like the following.

I have my back.

I feel seen.

I act calm.

I am in control.

I laugh abundantly.

I speak my truth.

I see with clarity.

I know my worth.

These were all intentions or sankalpa.

You can also feel within your belly yourself and see what's coming up.

Feel within your body and see what's coming up.

It's important that this intention is formulated in a positive way.

It's short and it's meaningful to you.

It's in the present tense as if it's already true.

I give you here time to connect to your individual intention.

If anything resonated very clearly with you that I said,

Please don't hesitate and connect with that intention.

We are going to repeat these intentions three times.

I'm going to use my little bell here to guide you.

Now letting go of this intention,

Knowing that it will stay in your unconscious.

And it will support you throughout this practice.

Slowly connecting to your hands.

You're starting with the body scan.

Connecting to your hands.

To both of your hands.

And there we're connecting to both of our thumbs.

Feeling in to your thumbs.

Observing any kind of sensations.

You might feel that there's a vibration.

Or a slight tingly sensation.

And that is completely fine.

If there's nothing,

That is also completely fine.

Just observe what is there.

Nothing else to do.

Nothing else to find.

Just observing what is there.

With your thumbs.

Connecting now to the index fingers.

Connecting to the middle fingers.

To the ring fingers.

To the little fingers.

To the palms.

To the top of the hands.

To the wrist.

Holding your entire hands in focus,

In awareness right now.

You're doing great.

And inhale for five seconds.

And with your exhale,

Seal your hands.

Thanking them.

Coming further up.

To your lower arms.

Stay with your lower arms.

To your elbows.

To your upper arms.

And to your shoulders.

From there,

Connect.

From your shoulders.

To your hands.

Holding your whole arms in focus.

Be calm here.

Be relaxed.

Maybe even be bored.

Just a little.

And then observe again.

In curiousness.

Deeper.

To your arms.

Seeing the beauty of your arms.

Seeing all the sensations.

Feeling the sensations.

Of your arms.

Stay a bit longer with your arms.

Just observing.

You're doing very good.

And from there,

Again take an inhale.

And exhale for six seconds.

Letting go.

Sealing your arms.

Thanking them.

Being grateful for them.

For the work that they are doing every day.

Letting go of your arms.

Let's come down to our hips.

Connecting with our hips.

Arriving there.

Take a moment to arrive.

No hurries.

Arriving at your hips.

And from there.

We're connecting with both of our big thighs.

The big muscles.

That are holding us up every day.

Thanking the big muscles of your big thighs.

Traveling to your knees.

Focusing on your knees.

Arriving at your knees.

Observing your knees.

Being grateful for your knees.

And connect deeper.

Letting go of your knees.

And coming to your shin bones and your calves.

Staying with them.

Resting.

Honoring them.

Seeing whatever comes up.

Sensations.

And letting go of them.

Connecting to your ankles.

And from your ankles to your heels.

To the sole of the foot.

The top of the foot.

And the big toe.

The second toe.

The third toe.

The fourth.

And the pinky toe.

Connecting.

Holding your whole foot in focus.

Your whole feet.

Both of them.

Observing the whole foot.

Feeling the whole foot.

Sensing the whole foot.

Both of the feet.

Feeling them.

And then letting go.

Letting go of the foot,

The feet.

Inhale for five seconds.

And exhale for six.

Connecting from the toes up to the thighs.

Having your whole legs in focus.

Feeling your whole legs.

You're doing great.

At any point you fall asleep.

It's completely fine.

Just whenever you realize,

Come back.

Softly to my voice.

And follow along again.

Very softly.

Connecting to both of your legs.

Feeling them.

Observing them.

And then slowly.

Take an inhale.

And exhale,

Letting go.

Coming back up to your hips.

From there,

Connect to your perineum.

Between your anus and your genitals.

Try to listen.

Observe.

See.

Feel your perineum.

With all the senses.

As good as you can.

Maybe you feel a certain warmth.

No matter what you feel.

It's completely fine.

You are safe.

Let's connect to the spine.

Right now.

At the very start of your spine.

We are going to now leave the perineum.

And we are climbing up the vertebras.

Vertebra by vertebra.

Until we arrive at your belly button.

At this belly button.

Just take a moment to arrive there.

And really softly feel.

When your belly rises and falls.

Without you changing anything of your breath.

Right now.

Just observe your belly.

Observe all around of your belly right now.

To the sides.

And as well to your back.

We are now coming further up.

Vertebra by vertebra.

Until we reach the sternum.

The start of your rib cage.

And just feel in to that point.

And all around your body.

All around.

From that height.

From the sternum level.

The start of the rib cage level.

And as you are breathing in softly.

Feel your body there.

More and more.

Also let go of this.

And we are coming further up.

Vertebra by vertebra.

Arriving at your heart.

And your chest.

Observing your chest.

Listening in to your chest.

You are doing very well.

Observing your heart.

Observing your chest.

Breathing softly.

Allowing to feel.

We are coming back to our heart and our belly.

And our chest later again.

So you can let go softly right now.

Almost telling.

Your chest,

Your belly.

Your heart.

See you in a bit.

Coming further up.

To your neck and your throat.

Here I invite you to inhale one time.

And as you are exhaling hum in your throat.

And come up further.

To your chin and your jaw.

Your lower lip and your upper lip.

Inside the mouth.

The floor of your mouth.

The roof of your mouth.

Your tongue.

Placing your tongue softly at the roof of your mouth.

Closing your lips slightly.

So just a little slit is still open.

Connecting to your right nostril.

And to your left nostril.

Connecting to your right ear.

And to your left ear.

Connecting to your right eye.

To your left eye.

Connecting to in between the eyebrows together.

To the third eye.

And here we want to inhale.

We want to hum out from the nose.

If you can do that.

So just try to send a hum as far up as you can.

Inhale.

And hum from the nose.

Meanwhile still staying connected with the third eye.

Letting go of that.

Coming to your forehead.

And to the back of your head.

Coming to the crown of your head.

To the very top of your head.

Good job.

And here.

Focus on all the skin of your face.

And relax all the skin on your face.

Also on your neck.

Feeling like gravity could hold your skin.

So feel how all the tension is leaving your skin right now.

You can completely relax your entire skin.

And gravity holds you.

Connecting to your arms one more time.

Connecting to the skin of your arms.

Of your hands.

And also there.

Allow gravity to take over.

And relax all of the skin of your arms.

Connecting to your legs.

Doing the same for your legs.

Connecting to the skin.

And again letting gravity take over.

Allowing the skin of your legs to become heavier.

And to be carried by the gravity of the earth.

Now coming back to your core.

From your perineum up to your shoulders.

Your entire body.

Core.

Your center.

Feel all the skin.

And also there.

Release all the skin.

Feeling how gravity holds you.

Holds the skin.

Great.

And your entire body.

Feel how the entire skin is relaxed.

And by being relaxed with your skin.

Everything else can also relax.

Feel how there's almost like an echo.

Going on.

You're allowing one part to relax.

And the other parts are following automatically.

Feel the relaxation flow through your body.

Feel how your inhale is coming completely effortlessly into your body.

And from here we're now as promised coming back to our heart.

To our belly.

To our ribcage.

Our chest.

And just see if you can breathe without any kind of pressure.

Completely at ease.

And see if there's any hindrance.

There's anything that is blocking your breath.

Anything that is causing unease.

Whatever there is.

Just observe for yourself right now.

And allow to let come up whatever wants to come up.

Feel it within your body.

Resting and knowing.

And you are safe.

And that you can feel the turbulences as well if there are any.

The waves on the ocean.

Resting with this picture of the waves.

Imagining sitting and watching the ocean.

From a very safe place.

Feel at home in comfort.

And you're just watching the ocean.

Observing the ocean.

And honoring the ocean.

Maybe it's completely still.

Maybe it's turbulent.

Whatever it is.

Observing it.

And understanding that this ocean is not you.

This ocean is not you.

This ocean is not you.

Still,

It's good to honor it.

To see what's coming up.

What's pointing in what direction.

So feel in to your ocean.

Seeing it.

Smelling it.

Feeling it.

With all your senses.

Allowing it.

And then also staying in control.

You allow it.

You are in control.

And you allow it to be there.

To be felt.

To be seen.

To be smelled.

Relax in to that feeling.

Knowing that you are able to do what it takes.

Seeing this beauty within the ocean.

Within your ocean.

The turbulences or the stillness.

No matter.

Seeing the beauty of it.

Being amazed by it.

Hearing the ocean.

Just watching.

Seeing the ocean.

Seeing the beauty.

Seeing the ocean.

Seeing the beauty.

Feeling the ocean.

Feeling the beauty.

Feeling the ocean.

Feeling the beauty.

Hearing the ocean.

Hearing the beauty.

Hearing the ocean.

Hearing the beauty.

Smelling the ocean.

Feeling the ocean.

Smelling the beauty.

Smelling the ocean.

Smelling the beauty.

Completely observing the ocean.

Staying with it.

There is nothing to do.

Seeing that maybe the ocean changed a bit.

Maybe the waves grew stronger.

Or maybe the waves slowed down a bit.

Whatever it is for you.

It's completely fine.

It's still beautiful.

And that's the point.

It is still beautiful.

Allowing whatever is.

Allowing whatever is.

Allowing whatever is.

And then maybe find a way to hold an ocean,

A beauty within you and act out from that.

Act out from that ocean.

Not by being irrational but by holding it as an energy within you that you can tap in and do all the things that you find to be preferable for your life.

Seeing that ocean.

Honoring the ocean.

Seeing it as energy source for you.

Seeing the wild turbulent ocean as energy source for you.

And seeing the still calm ocean as energy source for you.

Seeing the beauty in it.

Coming back to your belly.

Feeling your belly right now.

Sending a calm breath to your belly.

With that breath saying to yourself that you're here at the right point doing the right thing for you.

Coming further up to your sternum,

To the beginning of your ribcage.

And as well there,

Feel how the inhale rises.

Your entire chest,

Your sternum,

Your belly and it calms it softly again.

Feeling how the inhale and the exhale calms you.

Coming further up to your heart.

Let's inhale all together here one time.

Then inhale again.

Further inhale.

And exhale long,

Long,

Long,

Long,

Long.

Feeling how your entire body is relaxed.

And slowly coming back to the intention that you found at the beginning of this journey.

If you have not been here then choose my ocean as an energy source.

And we're going to repeat your intention three times together with the bell.

Start to move your fingers.

Start to move your toes.

Start to move your wrists,

Your ankles,

Your elbows,

Your shoulders.

Coming back to your body more and more.

Move your body in any kind of way that feels good to you.

If you're now going to sleep you can stay lying.

If you have your day ahead of you please feel free to sit up.

Do whatever feels comfortable to you.

Have your eyes either closed or open however it feels comfortable to you.

I'm bowing in front of your discipline.

May there be peace of all beings.

Namaste.