Namaste.
Feeling down or simply need of emotional lift?
Stay with us until the very end and experience a transformation that unfolds layer by layer,
Leaving you in a state of renewed positivity and profound relaxation.
Welcome to Yoga Nidra,
Non-sleep deep rest.
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 find a quiet space where you won't be disturbed.
Lie down comfortably,
Maybe on a bed or yoga mat with a cushion under your head and a blanket under your knees.
Cover yourself with a blanket to feel warm.
Let your legs relax slightly apart and your arms rest by your sides,
Palms facing up.
I recommend using headphones for a more immersive experience,
Helping you deepen your inward focus.
Please dedicate yourself fully to this session.
It's of absolute essence to listen to the entire recording because the ending will guide you out of the experience slowly.
As we begin,
Allow your tongue to rest softly on the upper palate and if possible breathe gently through your nose.
If you're drifting into sleep,
Welcome it because it's what your body needs.
A bell will gently wake you at the end.
Taking all together a four second inhale and a five second exhale.
We are in this together.
Let's begin by heightening our sensory awareness.
Notice the sensations where your body meets the surface beneath you.
Feel the texture of your clothes,
The air on your skin,
The surface beneath you,
Maybe a blanket covering you.
Feel as if everywhere your body touches the ground or some kind of clothing that your roots might go through that into the earth.
Feeling completely connected with gravity to the earth.
Feeling your roots giving you the ability to lie so comfortably,
Letting them spread into the earth,
Completely still,
Feeling taken care of.
Now bring your awareness to any sounds around you.
Maybe it's the sound of your breath,
Maybe it's the sound of cars,
Of airplanes,
Of people talking.
Without judgment,
Observe them.
Maybe it's birds chirping,
Maybe it's the wind outside.
Just observe these sounds as you're also hearing my voice.
Observe these sounds.
How do they feel?
Observing them and connecting to them.
Maybe there are sounds very close to you.
Can you hear sounds that are very close to you?
And then gradually expand to sounds further away from you.
Hearing them,
Observing them.
And from there,
Let's shift our awareness to the smell.
See if you're smelling any aromas in the air.
Whether it's the scent of your room or the freshness from outside.
The smell of home.
Observing and accepting whatever it is.
Reconnecting with your ability of scent,
Of smelling.
Slowly,
I invite you to place one hand on your heart,
The left side of your chest.
With each heartbeat that you're feeling,
Imagine sending waves of kindness and compassion to yourself.
With every heartbeat,
Imagine sending waves of kindness and compassion to yourself.
For example,
It's time to rest now.
I love you.
You're doing great.
I stand behind you.
You're amazing.
I acknowledge you.
Visualize now a warm,
Gentle light emanating from your heart,
Spreading throughout your body.
With each beat that you're feeling,
The light grows.
So love and positivity is filling your whole being.
Symbolizing love and positivity.
Filling your whole being.
With every step,
With every beat,
This light is growing,
Spreading throughout your body.
Emanating a gentle light coming from your heart,
Warming your entire being.
Being grateful for this rhythmic beating of your heart,
Knowing it's the very source of all your strength.
Being grateful for your whole being,
As every cell in your body is working together with all the other cells.
Let's take another step and imagine yourself in a serene,
Natural setting.
Serene,
Natural setting of your choice.
Maybe it's a mountain.
Maybe it's a forest.
Maybe it's a beach.
Maybe it's your favorite place.
Slowly tune in as you're arriving at this place.
Start to hear the sounds,
Almost like closing your eyes.
You're still at this serene place,
Just hearing all the sounds.
Maybe you hear some leaves in the wind.
Maybe you hear the waves on the beach.
Maybe you hear the sound of a nearby stream.
Whatever it is,
Tune in to what you're hearing.
These sounds are bringing you a sense of deep inner peace and joy.
Hearing in deeper.
What other sounds are there?
Are there sounds close to you?
Are there sounds further away from you?
As you're hearing these sounds,
All of these sounds,
You're starting to feel a connection with nature.
How it nurtures and rejuvenates your spirit.
Connecting to this nurturing,
Bringing a slight smile to your face.
It's completely effortless.
A slight smile to your face.
It is effortless.
It feels completely natural.
As you're imagining yourself in this serene,
Natural setting that you've chosen for yourself,
Observe it a little bit closer.
Imagining you have your eyes now open.
What else is there around you?
Observing the beauty in the scenery.
You're observing the beauty of things up close.
You're deciding what you're looking at.
Things very close.
Things very far.
No matter how you decide.
You see patterns of beauty throughout what you're looking at.
No matter what you're looking at.
You see beauty around you.
A certain kind of order.
It is hard to describe.
Just seeing it makes you understand.
Connecting back to nature.
Knowing that you're also part of this beauty.
You're also part of nature.
Rejuvenating your spirit completely.
As you understand your connection to nature.
It's bringing a slight smile to your face.
Feeling gratitude for this serene place that you found,
That you've created,
That you decided on.
Your own being bowing in front of yourself for that for that what you've created within yourself.
Gently reflect on further things you're grateful for.
No matter how big or small these things are.
Maybe you're grateful for love in your life,
Or you're grateful for the cup of tea.
Grateful for things that were in your life.
Grateful for things that are still coming.
Grateful for this very moment.
Grateful for being able to experience this journey inward of each thought of gratitude.
Imagine a soft glow of happiness expanding within you.
Imagine a soft glow of happiness expanding within you.
Each thought of gratitude will create a soft glow of happiness that is expanding within you.
Each of these grateful thoughts adds to your inner light.
Brightening your mood.
You're grateful for the food.
Grateful for the water.
What else are you grateful for?
Are you grateful for your fingers?
For your fingers?
Are you grateful for your nose?
Are you grateful for your ears?
Your mouth?
Your hair?
Your body?
Your heart?
Your knees?
Your feet?
Your ties?
And everything else?
Are you grateful for every part that is working interconnected with all the other parts of your being?
Are you grateful for your entire being?
Are you feeling grateful to be grateful?
Are you grateful for your thoughts?
For each and every one of your thoughts.
All of which grateful thoughts adding to your inner light.
Brightening your mood.
Are you grateful for your entire being?
Stepping more outside of your body.
What else are you grateful for?
Are you grateful for the people that are greeting you?
Are you grateful for life?
Are you grateful for time?
Are you grateful to be able to do what you want?
Are you grateful to have hobbies?
I'll give you some more time.
A minute to find more things that you are grateful for.
Start to slowly feel in to that inner light you've created.
Knowing that it will be there always when you're looking for it.
Coming back to the present.
Feeling the gentle rise and fall of your chest.
With each breath.
Of your belly as well.
Whenever you're ready,
Gently start to move your fingers.
Start to move your toes.
If your eyes are closed,
Let them slowly open.
Welcoming the world with a renewed sense of joy and positivity.
Of brightness.
Your entire being radiating around you.
Start to move your body more and more.
I bow down in front of you for taking care of yourself.
Now that you're in this state,
You can take care of others.
For example,
Of me.
By liking this recording.
It means that you truly care.
Namaste.
