Namaste.
If you want to sleep,
This is the recording for you.
By the end of this recording,
You'll be so tired that even if you are awake for a moment,
You'll just turn around and fall asleep again.
Welcome to Yuganeedra.
I'm your guide,
Marcel.
Together,
We'll journey through landscapes of profound relaxation,
Aiding in the release of stress,
Insomnia,
Anxiety,
And depression.
Please lie down and prepare for the best rest of your lifetime.
Let your legs relax slightly apart,
And your arms rest by your sides,
Palms facing up.
As we begin,
Allow your tongue to rest softly on the upper palate,
On the roof of your mouth,
And if possible,
Breathe gently through your nose.
Let's start by taking,
All together,
A four-second inhale and a five-second exhale.
We are in this together.
Bring your focus to your breath,
Inhaling again for four seconds,
And exhaling for five seconds.
To establish rhythm,
You want to exhale for longer than the inhale,
Because this will start up your parasympathetic nervous system.
Every time you inhale,
Start to feel light as a feather,
And every time you exhale,
Start to feel heavy as a rock.
Start to focus on your feet,
On the very toes,
And try to create this feeling when you inhale.
Your toes are very,
Very light,
Very,
Very light.
Really imagine and feel it,
And as you exhale,
Toes become heavy.
You want to be a little bit more on the heavy side,
So focus more on the exhale,
Making it longer,
Making sure breath feels comfortable to you.
From there,
Start to move slowly up your body,
Coming to your feet,
To the soles of the feet.
Make them light with your breath,
And make them heavy as you exhale,
Coming to the top of your feet,
Doing the same there.
Inhale light like a feather,
Exhale heavy like a rock,
Coming towards your ankles,
Ankles light as a feather,
Heavy as a rock.
Moving further up to your calves,
Light and heavy,
Coming to your knees,
To your thighs,
Feeling how tension is going away as you're doing this exercise,
To your hips,
Heavy like a rock,
To your belly and lower back,
To the start of your ribcage,
Middle back,
To the heart center,
And your upper back,
Coming to your shoulders,
Oh the shoulders,
Releasing all the tension in them,
By breathing into them,
Feeling how light they are,
And how heavy they are as you're exhaling,
Exhaling,
Moving forward to your upper arms,
To your elbows,
To your lower arms,
To your wrists,
To your palm,
To the top of the hand,
And to each and every finger,
Making them heavy like a rock,
Each finger,
From there,
Slowly travel up to your neck,
Arriving there,
Seeing if there is any tension,
Breathing in deep,
To your belly,
Exhaling,
Making it even heavier,
Moving up to your cheeks,
Making them very light,
And making them very heavy,
Connecting to your lips,
Breathing in deep,
Breathing in deep,
And exhaling,
To your nose,
To your eyes,
To the area between the eyes,
Just a bit up,
Coming to your ears,
To the back of the head,
To the top of the head,
To the forehead,
And to your tongue,
Transitioning slowly to your breath again,
Connecting with it,
Observing it,
And feel with each inhale,
Your whole body,
From the toes,
To the top of your head,
Almost floating,
With every exhale,
You're very much rooted and supported from the ground,
Just observing your breath,
Observing your breath,
Without changing it,
Every time you inhale,
Feel like every burden is lifted from you,
Completely weightless,
Every time you exhale,
You're rooted to the floor,
Supported,
Feeling how your belly rises,
With every inhale,
And every exhale,
Start to imagine the starry sky above you,
And imagine you're shining back at them,
With your light,
The light of complete relaxation,
With each inhale,
Your relaxation deepens,
With each exhale,
Your relaxation deepens,
As we are ending this practice,
Make sure to rest completely,
Also your ears may now rest completely,
With nothing to listen to anymore,
Falling asleep in peace,
I wish you the best sleep you ever had,
Namaste.
