Yoga Nidra With Deep Body Scan For Stability

As always we are diving deep on friday, in case you have some topics that you like to have covered. Please feel free to offer them softly, as we're diving into yoga nidra, we're always conducting this guided meditation together and we're honoring where everybody is from, to connect by yourselfes, but also to venture out together. Abundant love and blessings - Marcel

Transcript

This is Yoganidra,

A guided meditation for you.

You're here at the right place,

Walkman.

For full effect,

Please make sure to remove all distractions and stay until the end,

Where I'm guiding you out of this guided meditation slowly again,

Of this journey that we are going on together.

Welcome,

My name is Marcel Roux,

I'm your guide today.

Lie down,

Bring your arms by your sides,

Turn your palms up towards the sky.

Face your feet away from each other,

So the toes are pointing away from each other.

You can lift your head up a little bit and tuck your chin in just a little tiny bit and let your head down again on the pillow,

Wherever you're lying on,

Maybe on the mat.

It's completely fine.

Connecting with the ground.

Make sure your eyes are closed.

And then inhale for five seconds.

And exhale for six.

And again inhale for five.

And exhale for six.

Removing all the obstacles.

Before we dive deeper,

We like to set an intention for this practice today.

It's called intention or sankalpa.

And we're making this intention positive and short,

Personal and meaningful to you and in the present tense.

So here are some examples.

I have my back,

I feel seen,

I act calm,

I love abundantly,

I speak my truth,

I see with clarity,

I know my worth.

Or as well with I am,

I am strong.

Right now listen in to your own body.

Feel in to your own body.

And let this intention come up to you.

Feel in and let it come up to you.

Let it rise naturally without you searching for it.

Basically asking your body what intention you should take on today.

It doesn't need to be true,

It's something that you're aiming for.

So it's not a lie,

It's something you're aiming for and you're formulating it as if it were true,

Which is very important to understand.

I'll give you here a minute.

Take your time.

We give everybody time to arrive.

And then as soon as this intention came up to you,

Let's repeat it together with the bell three times silently within yourself.

Now release this intention again.

Knowing that it will rest and reside with you.

And it will stay with you throughout the practice.

However,

We don't want to have it within our mind.

We just give it back to our body.

Knowing that we will be supported by this intention.

Good job,

Great job.

Take an inhale through the nose.

And every time you exhale,

You're invited to hum softly from the throat.

It's like saying,

Hmm,

Something tastes good.

And this action is activating your vagus nerve,

Stimulating it and it leads to more relaxation.

It's like yawning almost,

Just yawning is even more strong than that.

You can also try that.

So inhale through the nose and try to yawn.

Good job.

And every time you inhale,

You exhale,

You're invited to hum just a little bit from your throat.

And we also will shift this vibration to other places today.

Just do as good as you can or even imagine that you can shift this vibration to a certain place within your body.

As always,

We're starting today with the right hand.

The right hand thumb.

Connecting to your right hand thumb.

Focusing,

Bringing all awareness there.

Completely arriving there.

If there are any kind of vibrations that you feel or any kind of other sensations and you feel in your right hand thumb right now,

That is completely fine.

Just let it happen.

If there is nothing,

Just let it happen.

No matter what it is,

We're also not longing for something.

We are not searching for anything.

We are just observing what is.

Observing what you are aware of.

You're doing perfectly fine.

Good.

Good.

We continue to the index finger,

The right hand.

At any point in time,

If you were to drift asleep,

That is completely fine.

Just whenever you realize and you hear my voice,

Come back to my voice.

It is guiding you through this yoga nidra journey.

Focusing on the right hand index finger.

You're doing very well.

We're continuing to the right hand middle finger.

You're continuing to the right hand ring finger.

At every point,

Be my guest and find gratitude.

For your fingers.

Find kindness to your fingers.

Find peace.

And also fun.

Let's connect to the right hand pinky finger.

Having all the right hand fingers in focus for a moment.

And connect to the palm.

Connect to the top of the hand.

Connect to the wrist.

Holding your breath.

Whole hand in focus right now.

Taking our time here.

And from here,

Breathe in through your nose.

And as you're exhaling,

Hum.

Releasing your right hand.

Traveling up your lower arm right now.

Connecting with your lower arm.

Observing your right lower arm.

And connecting to your right elbow.

Connecting to your right upper arm.

And connecting to your right shoulder.

From there,

Let's connect to our whole right arm.

From the shoulders to the fingers.

The right arm.

Bringing all the awareness,

All the focus to your right arm.

And here,

Take an inhale.

Through the nose.

And as you're exhaling,

Hum.

And let go.

And we're connecting to the right side of the hip.

So we're jumping down to our right side of the hip right now.

Also,

Take time to arrive there.

There's no need to hurry.

Just arrive right side of the hip.

Completely calm,

Steady.

Arriving right side of the hip.

Connect to the right thigh now.

Feel the big thigh muscles.

Honor them.

Finding gratitude towards your right thigh that is holding you,

Carrying you every day.

Connecting now to your knee.

And again,

Finding gratitude.

Sense of honoring to your knee.

And just being there,

Spending time with your right knee.

Connecting to your lower leg.

To the shinbone and the calf.

Arriving there completely.

Feeling the vibrations.

And then connecting to your right ankle.

Move along to the right heel.

Feel the sole of the foot.

Feel the top of the foot.

Connecting to your big toe.

To the second toe.

To the third.

To the fourth.

And to the pinky toe.

Holding your whole foot in focus,

In awareness right now.

Inhale for five seconds.

And exhale.

Let go of your whole foot.

And one more time here.

Now we're connecting to our whole right leg.

So including the foot from the right side of the hip down to the very toes of your right foot.

Holding your whole right leg in focus.

Feeling in.

Allowing everything that you're feeling to be there.

Accepting everything that you're feeling.

So inhale.

And exhale.

Hum.

Let go of your right leg completely.

For a moment.

Start to compare the right arm with the left arm and the right leg with the left leg.

Compare how the arms and the legs feel.

If your right side is maybe a little bit heavier or lighter as the left.

Just listen in to your own body and feel in deeply.

Take an inhale.

Exhale.

Hum.

Letting go.

Coming to our left hand.

Right now connecting to the left hand thumb.

Arriving there.

Take your time to get there.

Arriving at the left hand thumb.

Connecting now further to the index finger.

You're doing great.

Keep it up.

Try to stay awake.

At any point in time.

Come back and come back to my voice if you start to feel like you're falling asleep.

Connecting to the middle finger now.

We are at the left hand middle finger.

We're continuing to the ring finger.

Finding gratitude for your fingers.

Honoring them for the work that they are doing every day.

Connecting to the pinky finger.

To the palm.

To the top of the hand.

To the wrist.

Holding your whole left hand in focus right now.

Right here right now.

Holding your whole left hand in focus.

See what kind of sensations are coming up.

Feel what kind of sensations are there.

Just observing.

Without fixating on anything.

Just observe and let everything happen.

No attachments to any kind of sensations.

Completely free in your observation.

Continuing onwards to your left lower arm now.

Observing.

Tuning in.

And here take an inhale.

And exhale.

Hum really arrive at your left lower arm.

Letting go of your left hand.

One more time.

Inhale.

And hum.

Arriving at your left lower arm.

No expectation.

On what to feel.

No expectation on what to hear.

Just let completely go.

Let completely be.

Guided through this experience.

Arriving at your left elbow.

Connecting further to your left upper arm.

Left upper arm.

Connecting deeper.

The left shoulder.

Inhale here.

And hum.

Let go of your left arm.

So focus one more time on your left arm.

Take an inhale.

And exhale.

Hum and let go.

We're connecting to the left side of your hip right now.

Slowly arriving there.

At the left side of your hip.

Slowly arriving there at the left side of your hip.

Feeling at ease.

Travel further down to the left thigh.

Feeling the big muscles.

Observing them.

Honoring them.

Being with them.

Connecting to the left knee.

Shifting all your focus.

Your awareness.

The left knee.

Connecting to your lower leg.

The shin bone.

And the calf.

Connecting to the left ankle.

To the heel.

The left foot.

To the sole of the foot.

To the top of the foot.

To the big toe.

The big toe.

The second toe.

The third.

The fourth.

And the pinky toe.

Holding your whole left foot in focus.

In awareness.

Connecting from the toes.

Now.

Up to your left side of the hips again.

Inhale.

And exhale.

Letting go of your left foot.

And connecting with your left leg now.

Inhale.

And arriving at your left leg.

Complete left leg now.

Take a moment there.

Arriving.

Being.

Seeing.

And feeling.

Great.

Inhale.

And hum.

One more time.

Inhale.

And hum.

Let go of your left leg.

Arriving.

Now slowly at your butt cheeks.

And come to the place between your after and your genitals.

At the perineum.

And stay there.

And feel in.

As good as you can.

Imagine that place.

See that place within you.

Feel that place.

Then inhale.

And hum.

We're now connecting to the start of the spine.

And we're starting to climb up the vertebra.

Vertebra by vertebra.

We are climbing up until we reach the belly button.

The navel.

Arriving at the belly button level.

And from there let the inhale flow softly.

And feel how the inhale arrives in your belly.

And the belly expands to the front,

To the right,

To the left,

To the back.

To all the different sides.

Feel in to your body.

As you're inhaling.

Without changing your inhale.

Just letting it go deep into your belly.

And again here now you can change the breath and inhale one time deep.

Deep into your belly.

Expand it to all the different sides.

To the front,

To the right,

To the back.

To the left,

To the right,

To the left,

To the right.

To the left.

And as we're exhaling hum.

And try to send this humming deep down into your belly.

Reconnecting to the spine at the belly button level.

And we're climbing up further.

Vertebra by vertebra.

Until we reach the sternum.

The start of your rib cage.

Arriving at the sternum.

And again there feel how the breath flows into that area.

Feel that area.

See that area.

And allow that area to expand as you're inhaling.

And also allow that area to shrink as you're exhaling.

Reconnecting to the spine.

We're climbing up further.

Vertebra by vertebra.

We're climbing up to our beautiful heart.

To our chest area.

And again here as well.

As you're inhaling.

Expand your chest to the front,

To the right,

To the left,

To the back.

To all the different sides.

Give your body permission to expand your chest with your breath.

And as you're exhaling.

Feel how you're relaxing more and more in your core.

One more time.

Inhale.

Let go.

Now climbing up further.

We're reconnecting to the spine.

And we're vertebra by vertebra.

Climbing up further until we arrive at your shoulder level.

At your neck.

At your throat.

And with every breath feel that you can relax your shoulders a little bit more.

Good.

And then inhale deep into your belly.

Into your chest.

And as you're exhaling.

Hum in your throat right now.

Really feel the vibrations in your throat.

Good.

One more time.

Inhale.

And hum in your throat.

Great.

Reconnect to your spine.

And climb up further.

Arriving at your head.

From here we like to connect with the chin and the jaw.

With your lower lip.

With your upper lip.

Inside the mouth.

Connecting to your tongue.

Connecting to the roof of the mouth.

Connecting to the floor of the mouth.

Now resting your tongue at the roof of the mouth.

Close your mouth slightly.

Leaving a little slit between your lips open.

Continue onwards.

To your nose.

Connect to your right nostril.

Connect to your left nostril.

Connecting to your right ear.

Connecting to your left ear.

Now connecting to your right eye.

Connecting to your right eye.

Connecting to your left eye.

Coming to the point between your eyebrows together at the third eye location.

Feeling in deeply.

Take an inhale.

And this time hum from out of your nose.

Really shift your hum up towards the nose.

One more time.

Take an inhale.

Releasing that.

And reconnect now to the back of your head.

And from the point that we found,

Third eye.

We're now connecting that point with the back of our head point.

And we're coming together at the crown of your head.

At the very top of your head.

Be there still.

Just observe.

Observing that point.

And from there start to feel the skin from the top of your head.

Start to feel the skin of your head.

Surrounding your whole head.

And allowing your skin to relax consciously.

Allowing your skin to relax.

Don't hold on.

It's like the skin falls off your body.

Allow your skin to relax completely.

Feel how all the mimic of your face drops to the floor.

Feeling how you are in control.

This relaxation.

Coming further down to your throat.

To your shoulders.

To your arms.

And relax all the skin around your throat.

Around your arms.

Around your shoulders.

And relax all the skin around your hands.

Your arms.

Your shoulders.

Your throat.

Everything relaxed.

Connecting to the core of your body.

More,

More,

More.

To your chest.

To the back of your body.

To your spine.

All around your core.

Connecting to the skin now.

And allow all the skin of your core to relax.

More,

More,

More.

Also your buttcheeks.

Your perineum.

That area of skin.

Relax all the skin there as well.

Take an inhale.

And as you exhale release.

Really feel how all the skin tension drops.

Connecting now to your legs.

To both of your legs.

From the hips down to your feet.

Relaxing all the skin around your thighs.

Your knees.

Your lower legs.

Your feet.

And resting.

In this state.

Resting in this state.

Just be in this state.

Feel how your breath is barely visible anymore.

Not aware of your breath anymore.

You're just completely at ease.

Observing your thoughts.

Observing them and realizing.

There are not many thoughts.

There is just stillness between the thoughts.

There is only thoughts and stillness.

And then a thought again.

The thoughts never completely disappear.

Just stillness between the thoughts.

How much space is there between the thoughts?

Resting in this state.

Resting in this state.

Honoring your entire body with this practice.

Taking care of your nervous system.

Taking care of your body.

Taking care of your entire being with this practice.

Lie there.

Relaxed.

Lie there.

Relaxed.

Feel how there is stillness between the thoughts.

Our roots growing into the floor.

And these roots are connecting with the earth.

And through the roots we're picking up nourishment for our body.

For our being.

Feel rejuvenated.

Feel rejuvenated.

Feel rejuvenated and relaxed within your being.

Now slowly coming back to your being.

Coming back to your consciousness.

And I invite you to bring back to mind the intention that we have found in the beginning of this journey.

Bring this intention back to your mind.

You have found in the beginning of this journey.

Be really relaxed here.

If you're searching for this intention right now.

Completely relaxed knowing that it's there for you.

And it will show itself.

You have not forgotten it.

As soon as you have found again this intention.

Bring it up to your mind.

Stronger.

We want to honor it by repeating it silently three times.

Together with the bell.

Slowly.

Now let go of your intention again.

Knowing that it will come back to you whenever you need some additional energy.

And from here start to decide for a moment when you want to move your fingers.

So really decide for a moment when you want to move your fingers.

Then start to move your toes.

Move your wrist.

Move your knees.

Move your elbows.

Move your shoulders.

Move your hips.

Move your entire body.

And coming back.

Coming back.

If you like you can open up your eyes.

If you like you can also have them closed.

You can sit up or still stay lying as you feel good right now.

Either way how you decide.

I invite you to bring your hands in front of you.

Give yourself a big hug.

And say after me.

I love you and then your name.

So again say after me.

I love you and then your name.

In three,

Two,

One.

I love you Marcel.

We do it one more time if you missed it.

Don't say my name.

Say your name of course.

Okay again.

Three,

Two,

One.

I love you Marcel.

Release.

Feel free to open the eyes.

Coming back to your being.

Welcome back.

I'm bowing down in front of you in discipline.

Namaste.

To.

May there be peace with all beings.