This practice is about one thing.
Awareness.
Not changing anything.
Not fixing.
Just noticing.
And the more you notice,
The more awake you become.
For full effect please make sure to be on the start for the next 10 minutes.
Namaste.
I'm Marcel Grue.
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.
With this breath know we are in this together.
Right now we're nearing one minute since this lesson started.
Shifting the awareness there and thinking about what does this do with you.
And also feeling about what does this do with you.
One minute.
Start to shift your awareness,
Your focus to your elbows right now and just observe your elbows.
Seeing what thoughts are coming up.
What's happening in your elbows.
Or outside of your elbows.
And from there let's shift our focus to our ankles and feet.
Checking with your ankles.
We're now nearing the two minute mark of this lesson.
What does this do with you?
Checking in your feelings.
What is coming up?
How do your ankles feel?
Let's move on to our shoulders.
Check in with your shoulders.
How do they feel?
And allow a bit of a pause even.
Break off me telling you some things.
Three minutes pause now.
And understand that everything that's coming up,
All the questions of like what am I doing here?
This isn't a usual yoga nidra lesson.
All of it is completely welcome.
Just observe it.
Bring awareness there of like your thoughts that are passing by.
And then shift your focus to your wrists.
How are your wrists feeling?
And then four minutes passed.
Let go of your wrists softly.
Softly.
And let's connect with our hips.
With your belly.
Connecting to the start of your ribcage.
Connecting further up to your heart.
And here realize we just paused five minutes.
Being in stillness for a moment.
And then slowly let's balance our whole body by inhaling into your belly.
Softly into your chest.
And exhaling out from your chest and out from your belly.
Now think that you're inhaling from the very crown of your head.
Through your head.
Down through your throat,
Through your chest,
Through your belly,
Into your legs,
Down into your feet.
And as you're arriving in the feet,
Exhaling through the feet out.
And then inhale again through the feet in.
Up your body and completely up through the whole body.
And then exhale at the very crown of your head.
Inhale again.
Down,
Imagining you're inhaling down to your feet and exhaling out.
One more time in through the feet.
All the way up through your body and exhaling out through the top of the head,
Through the crown of the head.
We're nearing now seven minutes.
It's a great job so far.
So just observe right now what is happening when we're having longer times of stillness.
Can you find awareness?
Can you find stillness between your thoughts?
Letting go of all of the expectations of everything that you're expecting.
And just come into this moment.
This present moment.
This present moment a gift for you.
Releasing all the expectations,
No more expectations right now.
And seeing what's happening.
Without judging,
Just observing deeper and deeper,
Observing.
And from here,
Slowly,
Very,
Very slowly,
Bring the awareness back to your hands,
To your feet.
To your knees,
To your elbows,
To your whole body.
Then start to move your fingers.
Start to move your toes.
And gradually start to move your entire body in the way that you like to.
I am bowing down in front of you for your practice,
For your continued discipline.
I hope to meditate with you soon again.
Abundant love and blessings to you.
Namaste.
