Namaste.
You're invited to embark with me on a serene journey to tranquility
With vagus nerve stimulation.
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.
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
And 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.
Slowly start to connect to the ground,
To where you are lying on.
Feel how your whole body can relax.
Your whole body can release tension from your face,
Your arms,
Your belly,
Your chest,
To your legs,
To your toes.
Everything can relax tension.
For this session,
We connect first to your breath.
So whenever we're breathing in this lesson,
Let's make the exhale a bit longer than the inhale.
So when you're inhaling for four seconds,
Try to exhale for five.
Or whatever length your inhale is,
Just make your exhale a bit longer.
Additionally,
We want to always,
When we're exhaling,
Making a bit of a noise,
Restricting our throat,
Almost making a yawning sound with our mouth closed.
Like saying,
Like that tastes good.
Just a bit deeper in your throat.
Amazing.
And we want to do this to stimulate our vagus nerve.
So throughout this session,
Please be my guest and exhale always
As if you tasted something very,
Very nice for the first time.
Good.
Feel how you can already start to relax more and more.
And before we continue,
Let's connect to our intention of this practice.
Let's connect to our intention of this practice.
Intention for this practice or the goal
Or a resolution,
Whatever it is,
Just listen into your body right now
Without being stressed to find something.
Just completely relaxed,
Listening into your body,
To why you're doing this wonderful lesson,
Why you're taking care of yourself right now.
And release this thought into your mind,
This feeling into your mind,
And let it formulate
A small sentence like,
I'm looking to be more relaxed.
I'm looking to be more relaxed.
I'm looking to be in balance.
I'm looking to feel great.
I'm looking to just have some time for myself.
Whatever it is,
Connect with it,
Whatever comes up from your body,
Trust it.
The very first thing is most likely the right thing.
So keep with it.
I give you some time and then we are continuing.
Remember,
Swell your breath.
And from here,
Slowly start to repeat your intention three times,
Still silently repeating it.
And from here,
Let's continue on.
March and let's do an easy body scan to really let your body relax completely.
Shifting your whole focus to your feet,
Connecting to the toes,
To all of your toes.
And observing your toes,
Saying hi to your toes.
How are you today?
Kindly asking.
And then slowly moving onward to the sole of the feet.
And observing what kind of sensations are coming up for you.
What kind of sensations are going on in your body?
Connecting to your heels.
Connecting to the top of your feet.
Connecting to your ankles.
Moving further up to your lower legs.
Moving to your knees.
Moving to your thighs.
Coming to your hips.
Inviting all the body parts we're scanning to relax even more,
To relax even deeper.
Connecting to your belly.
As you're inhaling,
Feel in to your belly,
How it's rising,
It's filling up like a balloon.
And as you're exhaling,
Feel how all the tension leaves your body from the belly.
Feeling your whole back.
How it's relaxed.
And if there's some kind of tension going on somewhere,
Can you bring calmness to that point?
Coming to your chest.
Coming to your chest.
Serving your chest.
And as you're inhaling,
Feel how your chest expands to the front,
To the sides,
To the back even.
Coming to your shoulders.
Serving your shoulders and saying,
Hello,
Hi,
Shoulders,
How are you doing?
Listening to an answer,
Maybe feeling how you can relax them a bit more.
Going further down your arms,
To your elbows,
To your wrists,
To your palms,
To the top of the hands,
The fingers.
Checking in with your hands.
Checking in with your arms,
With your elbows,
Your shoulders.
And connecting further to your neck,
Your jaw,
Your lips,
Your tongue,
Your nose,
Your eyes,
Top of the head,
Your whole head.
And your ears as well.
Releasing completely.
All the tension throughout your body.
Realizing that you completely are relaxed without any tension.
Further down your shoulders.
Mm-hmm.
Further connecting with your exhale that you make just a little bit longer than your inhale.
You're doing great.
Making your exhales even longer and longer.
This helps to activate the parasympathetic nervous system.
It is connected to the vagus nerve that we're speaking with as we're exhaling for long
And making additionally this noise,
The sound of our frequency.
Our frequency,
This resonant sound.
Feeling how this frequency,
This resonance is going throughout our body.
Feeling the vibrations throughout our body.
Mm-hmm.
Stimulating the vagus nerve even more.
Start to visualize as we're doing this,
A warm light traveling down from the crown of your head,
From the top of your head,
Down to your heart slowly and spreading out from your heart everywhere.
Lightening up your whole being,
Your whole body.
Completely feeling bright,
Feeling like a bright being.
You're doing great.
Mm-hmm.
Let this light from the crown of your head come down into your body.
Imagining,
Visualizing this light brighter and brighter.
Feeling how your parasympathetic state is activated,
How you're completely relaxed more and more.
Keep on continuing.
You're doing amazing.
Let this light travel throughout your entire body.
Mm-hmm.
Making sure your exhale is way longer than your inhale.
What kind of color has this light above your head?
Can be whatever color you like right now,
You need right now.
How bright is it?
How intense is it?
How big is this light source?
Imagine it and then again,
Take a deep inhale and imagine how it's going down
From the crown of your head,
Down your vertebra,
To your heart and spreading
Through your whole body.
Just five more times.
Keep this breathing going.
Connecting again to how much tension is right now in your body.
Is there anywhere some tension that you like to relax more?
Just feeling into your body and invite your body to relax even more.
To sink deeper,
To sink deeper into relaxation,
Into serenity,
Into tranquility.
Start to visualize
Sitting next to a field or lying next to a field.
You're lying
At a slight slope so you can see over the field.
Imagine seeing over the field.
Seem just very far,
Completely
Observing how far you can see.
Hearing the wind.
Hearing the wind and the leaves and hearing the nature around you.
Feeling completely calm and safe.
Realizing that you are creating this visualization.
Seeing what else is there.
Are there any birds?
Are there any animals?
Whatever is there.
Just observe it.
Everything is friendly.
See what else you can see over this vast field you're looking.
Realizing that you're smiling just a little tiny bit.
As you're looking completely undisturbed over the field,
Over this vastness.
And realize that you're completely
Feeling whole.
Completely
Feeling
Fine without any tension whatsoever.
And again connecting to what sounds you're hearing.
Whether you're smelling.
What are you seeing?
And again checking in if you're smiling just a little.
So let it happen.
You're doing completely fine just how whatever you're experiencing,
Whatever you're visualizing,
Is exactly the right thing.
Slowly bring in the intention that you found from the beginning of this
Lesson.
And let it color the scenery.
If you remember,
Repeat your intention three times.
And see how everything starts to have
More and more of a color to it.
From here
Slowly reconnect to the ground.
Coming back to reality.
Coming back to where you're lying.
Coming back into your body.
Start to move your toes.
Start to move your fingers.
Start to move your ankles,
Your wrists,
Your feet,
Your hands,
Your elbows,
Your knees,
Your hips,
Your shoulders,
Your whole body,
However it needs to be moved right now.
Move it in the way your body wants to be moved.
Whenever you're ready,
Start to open your eyes.
Feeling rejuvenated.
Coming back to your body completely.
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 for being an integral part of this transformation,
Transformative process,
Enabling me to create the best guided meditations.
I'm bowing down in front of you.
Namaste.
