Namaste
Are you ready for cleaning of your nervous system?
Great,
Then let's go.
Welcome to Yoga Nidra,
Non-sleep deep rest.
Your guide Marcel Gros speaking.
Prepare a peaceful spot,
Lie down comfortably,
Cushion your head and relax.
Legs slightly apart,
Arms by your sides,
Palms facing up and eyes closed.
Breathe gently through your nose,
Tongue softly touching the roof of your mouth.
While headphones enhance this journey,
They are optional.
This experience is intended for wakeful relaxation,
So when you fall asleep,
That is completely fine.
Whenever you realize,
Gently come back to my voice.
A gentle bell will signal the end of our practice,
Then I will slowly guide you out.
I am practicing Yoga Nidra is the statement that you can be guided by.
Let it rest softly in your awareness.
I am practicing Yoga Nidra.
Let's begin with a breath.
Inhale for four seconds.
And exhale for five.
We are in this together.
Feeling how your body is resting,
How you are relaxed.
Start to connect to an intention of your choosing.
Maybe it's I want to just relax.
Maybe it's I want to rejuvenate my body.
Maybe it's I want to clean up my body and help it work better.
Whatever it is,
Let it come up naturally to you.
So do not push yourself.
Just listen to your body,
Whatever comes up.
And please take your time for it.
Maybe it's a wish for health,
For peace,
Or simply to give yourself time and relax.
Time and relax and reset.
So we want to take this intention and repeating it three times,
Whatever it is.
Repeat that silently,
Knowing that it is the right thing for you.
Great.
Now bring your attention,
Your awareness to your ears.
Allowing them to relax.
Just checking in with them,
Observing them,
How they are doing today.
Giving them the permission to relax completely.
Checking in with your head,
The top of your head,
Forehead,
Your eyes,
The nose.
The lips,
Your tongue,
And your jaw.
Releasing.
Releasing everything.
Releasing your whole head.
Feeling how you're releasing all the tension.
Coming slowly down to your neck.
Taking a deep inhale.
Allowing your neck to relax.
From here,
Moving further to your shoulders,
To your arms,
Your elbows,
Your lower arms,
Your wrists,
Your hands.
Arriving at your fingers.
Connecting to your big thumb,
Your second finger,
Your third finger,
Your fourth and your fifth.
Having the whole hands,
Both of the hands in your awareness.
And continuing onwards,
Coming back up to your chest,
Connecting deeply to your chest.
Feeling as you're breathing in,
That the chest is expanding to the front,
To the right,
To the left,
To the back,
To all the different sides.
And as you're exhaling,
All the tension goes away.
From here,
Connect to your belly.
And like a balloon,
Let it inflate as you're breathing in.
Deeply.
And as you're exhaling,
Making sure that your exhale is a bit longer.
Exhale completely,
Releasing all the tension that you found in your belly.
Connecting to your hips.
Checking in with your hips.
Observing how they are doing,
If you can release any kind of tension there.
And then let's continue onwards to our legs,
Your big thighs.
Your big thighs.
Connecting to your knees.
To your lower legs.
To your ankles.
Coming to your whole foot.
Connecting with your whole foot.
Mmm,
Amazing,
Good job.
From here,
Let's connect to the toes.
The big toe,
Just shifting your awareness there.
Your second toe,
Your third toe,
Fourth toe,
And the fifth.
And from here,
Release the awareness and just be.
Feeling the gravity holding you.
Feeling the connection to the floor.
Every time you inhale,
Feel how you're a little bit heavier.
A little bit heavier.
And every time you exhale,
Feel how you're getting a bit lighter.
Shifting your attention to your breath.
And making your breath completely natural.
Let it be as it is.
Checking in with your breath,
If you can just let it be.
Even if it just controlled it's moment before.
Picture yourself.
Where you feel completely at ease.
Picture yourself.
And a picture of yourself.
Picture yourself at a point where you feel completely at ease.
Maybe you're in a peaceful place.
Maybe you're in a forest.
Maybe you're in a cozy room where you feel safe.
Maybe you're on a beach.
Wherever your place is and you feel most safe and comfort.
That's where you are right now.
Picture yourself.
That's where you are right now.
Immersing yourself in this place.
What do you see in this place?
What do you hear in this place?
What do you feel in this place?
What do you smell in this place?
What do you smell in this place?
Imagine a gentle wave of light touching you in this place.
Saying hello to you in this place.
Energizing you,
Your body.
With every breath,
This energy,
This light is resetting your nervous system.
Leaving you feeling balanced and refreshed,
Rejuvenated.
Feeling this light going through your entire body.
Feeling rejuvenated.
Feeling ready for everything that life has to offer.
Great job.
From here,
I invite you to start to move your toes.
Start to move your fingers.
Start to move your ankles.
Start to move your wrist.
Start to move your elbows and your knees.
Start to move your head,
Your shoulders.
And whenever you're ready,
Open your eyes.
Start to move your entire body.
Just however your body wants to be moved right now.
Each moment you dedicate to this practice is a testament to your commitment.
Inspiring immense gratitude by sharing your journey in the comments you contribute to a ripple effect of growth and understanding.
Thank you.
I'm bowing down in front of you for being an integral part of this transformative process.
Enabling me to create the best guided meditations.
Namaste.
