Yoga Nidra To Let Go Off 2025 In 60 Minutes For Closure

Let Go Of 2025 , reflect and find closure from it. This is a practice that shall serve you in the sense of tidying up and making space for the new year. Please be aware this practice is very deep, so it's adviced that you take care of yourself after, by drinking water. It's difficult to deal with emotions, if you are not really connected with them for a big time of the year.

Still it's so important and very healthy to find closure, to tidy up and to let go, so we're not constantly thinking about the past. We want to neither be too much in the past nor too much in the future.

Let's come together to the present! Abundant love and blessings - Marcel

Transcript

Namaste.

Today we're finding closure for the lost year.

We are coming to terms.

We're letting go.

We're reviewing.

We're closing a chapter.

If that's what you also like to do please join in for this coming hour.

Come and lie down either on a mat or on a bed wherever you feel comfortable.

Bring your arms by your sides,

Palms pointing up.

Put your feet so that the toes are pointing away from each other.

Lift your head up slightly.

Tuck your chin in and release your head down again.

Make sure you're undisturbed and comfortable.

Let's start by inhaling for five seconds and exhale for six.

Welcome.

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

You're not alone.

We're here doing this together.

First we like to regulate your entire system and in a sense calming your nervous system.

Maybe there are a lot of emotions coming up when we think about 2025 when we are starting to review it deeper.

So we want to also prepare our nervous system for that.

So we're starting with a body scan.

Connect to the thumbs.

To both of your thumbs.

And coming to your index fingers.

Moving along your middle fingers.

To the ring fingers.

To the little fingers.

To the palm.

To the top of the hands.

To the wrist.

If at any point in time you feel a vibration or any kind of tingly sensation,

That is completely fine.

If not,

Don't worry about it.

You're doing completely fine.

We don't want to surge sensations.

We don't want to push into sensations.

Just allow whatever it is.

And if there's nothing,

Then it's completely fine.

Observing your whole hands.

Focusing with awareness.

And then continue onwards to your lower arms.

To your elbows.

To your upper arms.

And to your shoulders.

And again,

Focusing from your fingers to your shoulders.

With awareness.

See what's coming up.

Having your whole arms in awareness.

Completely relaxed.

Feel like you can let go more of your shoulders.

Feel that you can let go more of all the skin on your arms.

Feel like gravity can take over.

Completely relaxing more and more.

All the muscles in your arms released.

Let's continue onwards and connect with the hips.

And from the hips,

Connect it.

Further down to the big thighs.

The big muscles.

You're doing great.

Just feel in as good as you can.

To the knees.

To the lower legs.

To the shin bone and the calves.

To the ankles.

To the heels.

The sole of the feet.

The top of the feet.

The toes.

The big toe.

Second toe.

The third.

The fourth.

And the little toe.

Having your whole feet in awareness.

So from your ankle to your toes.

Take a moment there.

You're doing great.

You're doing just good as you're doing.

And connect from the toes to your hips.

Amazing.

Completely relaxing.

More and more.

Great.

And release your legs.

Coming back up to your hips.

And coming to your perineum.

Between your anus and the genitals.

Arriving there.

Great.

And then let's connect to the spine.

And vertebra by vertebra.

We want to climb up the spine until we arrive at your belly button.

Let the belly button take a moment to feel your breath.

Rising your belly.

And falling again.

Rising.

Rising.

And from there climb up further until we reach the beginning of your ribcage.

Coming more and more into contact with your ribcage.

Coming more and more into contact with your sternum.

Beginning of your ribcage.

And then traveling up further.

Vertebra by vertebra.

Until we arrive at your heart.

And again there.

As well.

Inhale.

Into your heart.

And exhale.

Just allowing whatever comes up to be there.

Without getting attached to it.

But just inhale.

And exhale.

Letting it go.

Creating a space for yourself right here,

Right now.

A state where you can just be allowing yourself to just exist in this state.

Ready for everything that comes up.

Good job.

Let's come up further to your shoulders,

To your neck.

And let's use our breath to calm our nervous system down more.

So when you're inhaling,

Inhale deep.

When you're exhaling then hum.

Let's do it two more times.

Coming up further to your chin and your jaw.

Feeling your chin and your jaw.

Relaxing it.

And to your lower lip.

Your upper lip.

Just focusing with awareness.

And connecting to inside your mouth.

The floor of the mouth.

And the roof of your mouth.

Connect to your tongue.

And then let your tongue rest on the roof of the mouth.

Meanwhile closing the lips to a point where there is only a little space.

Between the lips.

Completely relaxed.

Let's continue to your nose.

Connect to your right nostril.

Connect to the left nostril.

Connect to your right eye.

Connect to your left eye.

Connect to your right ear.

Connect to your left ear.

Connect to the point in between your eyebrows.

To the third eye.

Take an inhale.

And exhale.

Connect to the forehead.

And connect to the back of your head.

Connect to the very top of your head.

The crown of your head.

Rest there at the crown of your head.

And again.

Inhale for five seconds.

And exhale for six.

Rest in this state for a moment.

Realizing that you can just be in this state.

Without hurrying.

Without stress.

Without too many thoughts.

Just completely being in this state.

Completely being full of life in this state.

Maybe feeling your energy in your body.

Trying to allow more of this energy to come to rest.

Trying to allow more of this energy to come to rest in your body.

Feeling this energy within your body and allowing more and more of this energy to come to rest.

More and more of this energy to come to a rest.

More and more of this energy to come to a rest.

Allowing yourself to just be.

Allowing yourself to just be.

Allowing yourself to just be.

Acknowledging your efforts.

Acknowledging your efforts.

Acknowledging your efforts.

And allowing to let go.

Allowing to let go.

Allowing to let go.

Coming into surrender.

Coming into surrender.

Coming into surrender.

Surrender to experience.

Surrender to experience.

Surrender to experience.

Take an inhale for five seconds.

An exhale hum.

Let's allow the silence.

Let's allow this silence for a moment before we're connecting to the next thing.

Let's allow the silence to nurture you.

Allow the silence.

Allow the silence.

Allow the silence for two minutes.

Now,

Slowly,

Let's connect to an image.

Imagine.

Imagine a person sitting next to you or lying next to you.

It's up to you.

And this person holds the whole of the last year.

Everything that you experienced.

This person is the image of your whole life.

Last year.

And this person became human and is lying next to you.

All of your experiences within this person.

Just observing the feelings that come up as you're lying next to this person.

Maybe the feelings are of sadness,

Of love.

Much more than that.

Just feeling in to what comes up to you right now.

Maybe there are mixed emotions.

Realize these feelings.

You're just feeling with your body.

They are not yours.

You are creating them.

Right now,

You're visualizing another person lying next to us.

And this person has all of the emotions.

This person has all of the experiences.

This person knows everything that you went through.

And he's just softly lying there,

Understanding that you are lying next to this person.

Serve this person from your imagination.

And this person allows it.

This person completely allows it.

This person is completely transparent and open.

You can look into this person.

And this person shares everything.

This human shares everything with you.

Everything that you ask.

Freely.

It's almost like you can have a conversation with this human.

Imagine like you're looking into this human's eyes.

Imagine like you're looking into this human's eyes.

Imagine like you're looking into this human's eyes.

You are looking into the eyes.

You are looking into the eyes.

You are looking into the eyes.

Straight.

There is no fear.

You see clearly.

You see clearly.

You see clearly.

Inhale for five seconds.

Exhale for six.

Hum.

There is no need for words.

You communicate with your eyes.

You communicate with your frequencies.

You communicate and you understand by feeling in your throat.

The frequencies.

Inhale again for five seconds.

And exhale again.

Hum.

Nothing is unsaid.

Everything is expressed.

Your connection via the eyes can communicate effortlessly.

Even the most difficult things.

Inhale again for five seconds.

And exhale.

Hum.

The vibrations arriving at your throat.

Giving you a clearer understanding.

Calming you for what is about to come.

Calming you for what is about to come.

Calming you for what is about to come.

Inhale again for five seconds.

And exhale for six.

Hum.

Hum.

Come further down to your heart.

Imagine looking into the eyes of your visualization.

Seeing the heart.

Seeing the lost year.

Seeing what you've been through.

Seeing what you've achieved.

Seeing how much you loved.

Seeing how much you hurt.

Seeing how much you went through.

Seeing how much life you gave.

Inhale for five seconds.

And exhale for six.

Hum.

You're here.

Together.

Breathe softly.

Relaxed.

Feel everything that you need to feel right now.

You can do it.

Feel everything that you need to feel.

Feel everything that you need to feel in your heart right now.

Your heart is big and strong.

My heart is big and strong.

My heart is big and strong.

My heart is big and strong.

My heart is open and loving.

My heart is open and loving.

My heart is open and loving.

Come further down.

Let go of your heart for a moment.

Let's travel down to the beginning of your ribcage,

To your sternum.

And feel into your sternum.

Feel the energy.

Acknowledge it.

Acknowledge the energy.

That is there.

Be mindful.

Not pushing yourself too hard.

But just right.

Just perfectly.

Right.

You're doing completely fine.

Take an inhale.

And exhale.

Continue onwards.

Slowly.

To your belly.

Allowing your belly to be as it is right now.

Feel as it is,

Without changing anything.

Asking your belly.

Asking softly.

And I see you fully.

Can I see you fully?

Can I see you fully?

Again.

Still visualizing.

This last year.

This last year human in front of you.

Next to you lying.

And imagine.

Seeing this human.

This belly.

Completely.

Allowing yourself to see.

Completely.

Everything.

That is still attached to your belly.

Imagine to see it.

To feel it.

To smell it.

And start to inhale deep into your belly.

And exhale hum.

Feel how your belly rises and falls.

Again.

Inhale into your belly.

And exhale.

One more time.

Inhale deep into your belly.

And exhale.

Release the breathing.

And just be observing your belly.

I'll give you here time.

Please take these two minutes.

And observe your belly.

These emotions that come up.

All these feelings be seen.

And acknowledged.

And then.

Let them.

Be washed away.

Cleaned.

From you.

Cleaned from you.

Feel like.

A heavy burden.

Is dropped from you.

Your shoulders become lighter.

A burden is dropped from you.

Your legs become lighter.

A burden is dropped from you.

Your head becomes lighter.

A burden is dropped from you.

Your heart becomes lighter.

A burden is dropped from you.

Your chest becomes lighter.

A burden is dropped from you.

Your belly becomes lighter.

A burden becomes dropped from you.

Feel.

How you're breathing easy.

Visualizing this human.

Symbolizing your last year.

Next to you lying.

Visualizing that this human becomes more happy.

And this human becomes.

Easier.

This human becomes.

Lighter.

Ethereal.

Like an angel almost.

Let's connect deeper.

Let's connect.

Back to the perineum.

The very start of your spine.

And feel.

Deeper.

Without any fear.

Serving.

Your perineum.

And viewing.

The human.

Symbolizing the last year.

Viewing.

The human.

Again.

Through the eyes.

Looking each other.

Into the eyes.

Meanwhile observing your perineum.

Observing.

The other.

Visualized humans.

Perineum.

Stay in this for two minutes.

You're doing great.

And then slowly.

Still connected.

By the eyes.

Still connected.

By observing the perineum.

Release.

By inhaling for five seconds.

And exhaling for six.

Visualizing this human.

Symbolizing last year.

Becoming more and more ethereal.

The human is still looking at you.

Asking for one more favor.

Before this human can dissolve.

Listen in to your heart.

Inhale for five seconds.

And exhale for six.

One more time.

Inhale for five seconds.

And exhale for six.

Allowing this human.

That you're visualizing.

To come closer to you.

And imagining.

Visualizing.

Giving this human a big hug.

A big loving embrace.

Telling.

With it.

That.

All of what happened.

All of what happens.

Happens for a reason.

All of what happens.

Happens for a reason.

All of what happened.

Happens for a reason.

All of what happened.

Understanding and lovingly releasing.

This human.

This visualization.

Looking after it.

As an angel.

Flying away.

Imagining.

Imagining this human visualization.

Flying away.

Dissolving completely.

Ethereal.

As it is.

Completely dissolving.

Inhale for five seconds.

And exhale.

Start to breathe.

More effortlessly.

Breathe into your belly.

Into your chest.

Great job.

Breathe into your belly.

And release.

Eight more times.

Into your belly.

Making your exhales longer.

Again.

Good job.

Continue.

Six more times.

Four more times.

Inhale into your belly.

Regulating yourself.

Three more times.

Two more times.

And exhale.

Calming your inner being.

Lost time.

Coming into peace.

Coming into peace.

Coming into peace.

Coming into peace.

Coming into peace.

Resting.

Resting.

Understanding that a lot of weight just fell down from your body.

A lot of weight just fell down from your body.

A lot of weight fell down just from your body.

Understanding that it takes a lot to let go.

But you just did so.

Letting go is a quality that you have.

I can let go.

I can let go.

I can let go.

Start to slowly,

Slowly,

Very,

Very slowly decide when you start to move your fingers.

And then very slowly start to move your fingers.

Good.

And very slowly start to move your toes.

Very slowly start to move your wrists,

Your ankles,

Your knees,

Your elbows,

Your shoulders,

Your hips.

Start to move more and more of your body in a way that feels good to you.

In a way that feels good to you.

In a way that feels good to you.

Feeling your body come back to life.

Feeling your body lighter than before.

Feeling your body more at ease.

Feel free to keep on lying or come up to a sit.

Either way.

Please bring your hands around your body,

Imagining you're hugging yourself.

Giving yourself a hug that you feel right now.

And one more time,

Come back to what you just experienced and feeling this hug,

Not just from yourself,

But feeling this hug from the visualization,

This other human of this last year that you just visualized.

Giving yourself a really big hug.

Make it firm.

In gratitude,

I bow down in front of you.

In gratitude,

I bow down in front of you.

In gratitude,

I bow down in front of you.

Release the hug.

Take one more inhale.

Five seconds in.

Exhale for six.

Namaste.