Namaste.
Expect the weight of stress to be lifted from your shoulders.
You are here at the right place.
I'm Marcel Gros.
Please lie down in a quiet space.
Arms by your sides,
Palms up and eyes closed.
It all starts with the next breath.
Inhale for five seconds.
And exhale for six.
Check in with your body right now.
How do you feel?
And take a mental snapshot.
Feel the surface beneath you.
Feel how the surface is supporting your weight.
There's nowhere to go,
Nothing to do.
Just being in this moment of rest.
With each breath,
Let your body soften.
With each exhale,
Allow tension to dissolve.
So inhale.
Light like a feather.
And as you're exhaling,
Feel heavy like a stone.
Feel how tension in your body slowly releases into the ground.
As you're inhaling,
Feel how you're getting lighter.
Light like a feather.
Without any effort.
And as you're exhaling,
Sink deeper into the surface you're lying on.
Feel how you can be just in stillness right now.
Without the slightest bit of movement apart from your breath.
Whenever you exhale,
Let's activate our vagus nerve as well.
By exhaling and humming.
Humming like something tastes good.
You can also hum deeper into your belly.
Your chest can modulate the frequencies and see where you can hum too.
Be playful.
Explorative.
Now gently bring awareness to the crown of your head.
Feel the warmth spreading across your forehead.
Softening your eyes,
Your nostrils,
Your jaw,
Your ears,
Back of your head.
Feel inside your mouth,
The roof of your mouth,
The floor of your mouth,
And the tongue.
Let your tongue rest softly on the upper palate.
And that's the roof of the mouth.
And then close your mouth almost completely.
You can leave the lips just a little tiny bit open.
Still we want to breathe in through the nostrils,
Your nose.
Feel how your head can relax more and more.
Everything.
All the weight.
Gone.
Nothing to carry.
Just relax.
Just be.
Deepening your breath.
Slowly connect to your neck.
And to your shoulders.
Softening your shoulders.
Releasing any tightness.
Let your shoulders drop completely.
And feel the warmth spreading from your head down,
Your shoulders down,
To your arms,
To your elbows,
To your hands.
This warmth soothing and relaxing your arms,
Your hands,
Your whole head.
And slowly going further down to your chest,
Your heart.
Bringing more awareness to your chest right now.
Feeling the rise and fall of when you're inhaling.
Steady.
And calming.
Softening your belly.
Feel how when you're inhaling the belly rises.
And how your belly falls again.
Let go of any tension.
Imagine your breath flowing in like a wave.
And out again like a wave.
Constant.
And in again like a wave.
And out again.
Relaxing more and more of your body.
Feeling the weight that is released.
The tension that is gone.
Feel now your hips,
Your pelvic area.
Relax.
And your legs that are growing heavier.
Let this warmth spread further down.
This relaxation spread further.
All the way down to your feet now.
Grounding you more and more.
Feel that your entire body is free and at ease and relaxed.
Completely without any kind of tension.
Shift your focus now more to your breath.
Try to follow my instructions here.
As good as you can.
Let's inhale for four seconds.
Then hold the breath for six.
And exhale for seven seconds.
And inhale again for four.
Hold for six.
And exhale for seven.
Inhale again for four.
Hold.
And release for seven.
Inhale for four.
Hold for six.
And exhale for seven.
And last one.
Inhale for four.
Hold for six.
And exhale for seven.
And slowly let go.
Come back to your breath.
Come back to your breath.
Your normal breath right now.
Let go of the control.
Let go of the control.
And with every exhale,
Think about I release.
I let go.
Feel it in your body.
I release.
I let go.
I release.
I let go.
Feel more at ease with each breath.
Now visualize a place of calm.
A place of calm and safety.
Feel the temperature.
Feel and see where you are.
Is it a cozy room?
Is it your favorite spot in the forest?
Are you on top of a mountain?
Wherever your safe place is.
You feel completely safe and at ease.
Safe and at ease and in comfort.
Let this feeling of ease and safety travel through your entire being.
Now check in again with your mental state right now and compare it to the mental snapshot you took at the beginning.
Then start to move your fingers.
Start to move your feet.
Your wrists.
Your ankles.
Your elbows.
Your shoulders.
Your hips.
Your entire body in any kind of way that feels good to you.
And whenever you're ready,
Bring your hands in front of your heart together.
Feel how all the stress is lifted from your being.
Understanding that you are in control.
You are in control.
Take this practice with you in your day,
In the night,
Whatever time it is for you.
I'm bowing down in front of you for your discipline.
May there be peace of every being.
Abundant love and blessings to you.
Namaste.
