Welcome in to today's 30 minute yoga nidra Come and lie down.
On your bed,
On a mat,
Make sure you're comfortable.
If you need some cover,
Take a cover.
Make sure you're warm.
And then bring your arms by your sides.
Palms pointing up.
Palms pointing up.
Your eyes closed.
Hmm.
And then inhale for five seconds And exhale for seven.
Again,
Inhale for five.
Exhale,
Verse 7.
I'm Marcel Gru,
Your guide today.
Every time you exhale You can hum like something,
Saying something tastes good,
Like mmm.
Again inhale for five seconds Exhale for seven.
Activating,
Stimulating your vagus nerve here again inhale for five Exhale.
Hmm.
Um I'm gonna battle you in my heart.
Removing all the obstacles Last time,
Inhale for five.
And exhale for seven.
Great.
And from here and slowly Connect.
To an intention.
We're also called Sankalpa.
If you already have one,
That's great If you're new to this.
.
.
Please listen to your body.
Listen to what comes up through your body.
Let your mind rest.
This intention.
Shall be positive and short personal and meaningful to you.
In the present tense.
Here are some examples.
I have my back.
I feel seen I act calm.
I love abundantly.
I speak my truth.
I see of clarity.
I know my word.
And You can also say I am.
Strong whatever else might come up Listening to your body right now,
I give you here.
Two minutes Just tune in to your body.
Listen in.
What intention comes up.
And then slowly Repeat.
This intention silently three times in your time.
And then let go of this intention completely.
Knowing that it will rest with you.
Within your unconscious.
So let it go completely Let it go completely.
Let it go completely.
Inhale for five seconds.
And exhale great job You are now connecting to a body scan.
In this body scan.
We're starting.
On both of our hands.
Please start to focus.
On your hands right now Both of your hands arriving there.
Taking your time.
Relax.
Be gentle.
Peace out.
And focus Slowly on the big thumbs.
If any kind of vibration.
.
.
Our tingly sensation comes up.
That is completely fine.
Be courageous.
Whenever it comes up you can allow it you can feel it allow it and feel it Slowly connect.
To the index fingers Arriving at the index fingers right now observing them allowing to be with them If you already experienced certain sensations and you're now wanting to feel them again,
Dropped this.
Completely fine.
Just allow what is today.
Allow what is today.
Be curious.
Connecting to the middle fingers right here right now the ring fingers Next.
To the little fingers in case you feel boredom That is what we want to feel.
Only thing you need to do is shift more of the focus to what we are focusing on.
Come to your palm.
Welcome to the top of the hand.
The wrists.
Holding your whole hands in focus right now.
One more time.
Inhale for 5 seconds.
And exhale for seven Coming now slowly further up.
To your forearm.
To buff off your forearms.
To the elbows to the upper arms the shoulders Holding your whole arms in focus from the shoulders to your fingers.
And again inhale for 5 seconds And exhale for seven.
Release your arms.
Coming to your hips right here right now We're slowly connecting to our hips.
Take your time.
Arriving there.
And from there we are hiking down Our legs.
Connecting to our big ties Our big ties.
The big muscles.
Heavy ties.
Thanks.
Arriving there.
Feeling whatever is Hmm.
Connecting to your knees.
At any point,
If you feel Like you're falling asleep.
That is completely fine.
Whenever you realize.
.
.
Just bring your tension.
Back to my voice.
From the knees we're slowly going further down.
The lower legs.
Do the calves.
Shin bones Connecting to the ankles.
Slowly connecting to the heels Connecting to the sole of the feet.
To the top of the feet The big toes.
Do the second hose.
Furtles.
The fourth.
And the pinky toes Now holding your hold.
Feet in focus Inhale for 5 seconds.
And exhale for seven completely releasing your feet and connecting from the toes to the hips connecting from the toes up to the hips feeling your whole leg and again inhale for five seconds and exhale for six for seven you great job Great job.
Now here slowly Arriving at the perineum.
Between your anus and your genitals.
Arriving.
Connecting and feeling whatever is.
On the ring.
This place as we honor every part of our body as we're doing a body scan From there we slowly connect.
To the start of our spine.
And then.
.
.
We imagine to climb up our spine.
Vertebra by vertebra.
Until we arrive.
At the belly button level the navel And from there.
.
.
Softly feel.
How the belly is rising and falling.
As you're lying completely relaxed.
Reconnecting to the spine Me climbing up further to the sternum.
The start of the ribcage Observing this area too.
Feeling whatever you're feeling there Maybe you feel your breath too there.
Reconnecting to the spine We're climbing up further.
To our hearts.
When we arrive at our hearts.
Take a moment to fill in See what is coming up.
Honoring.
Your heart,
Space,
Your chest.
And gradually Thanking.
Your heart Moving on.
Vertebra by vertebra we climb up further up.
Through our throat.
Inhale for five seconds.
And hum out of your throat Feel the vibrations passing through your throat.
Coming up further.
To your heads connecting the chin and the jaw your lower lip and your upper lip inside the mouth the floor of the mouth and the roof of the mouth to your tongue.
Rest your tongue softly on the roof of the mouth and close your mouth.
Slightly so there's just a little slit between the lips.
Coming up further to your nose the right nostril.
To the left nostril.
The right ear to the left ear to the right eye and the left eye Come to the point between your eyebrows together.
Connect to the back of your head.
Connect.
Through the forehead And.
.
.
Slowly bring these two points together the crown of your head the very top of your head Hmm.
Feeling.
Right now hot inhale five seconds feeling hot exhale seven seconds feeling cold inhale feeling hot five seconds.
Exhale,
Feeling cold,
Seven seconds.
Inhale feeling hot five seconds And last time,
Exhale,
Feeling cold,
Seven seconds.
Rachel.
Let's go.
This experience.
And slowly rain back the intention that we found in the beginning of this journey.
Repeating this intention silently three times.
Finding gratitude for your intention right here right now feeling gratitude within your body.
For your intention.
Thanking your intention.
And letting it go.
Consciously knowing that it will come back to you when you need it most.
Whenever you feel ready take And choose a moment where you want to start to move your fingers.
Choose when you want to start to move your toes.
When you're ready start moving And then slowly start to move.
Your elbows.
Or to move your knees.
Start to move your shoulders,
Your hips.
Your entire body Move it in any kind of way.
That feels good to you.
If you like,
You can open your eyes,
You can sit up or you can still lie.
Whatever feels good to you.
Mmm.
Oh,
Oh,
Oh.
Mmm.
I'm bowing down in front of your discipline.
Among love and blessings to you.
Look at.
.
.
Samasta.
Suki no.
Mavantu.
May there be peace of all beings.
Slowly not completely this meditation of this guided meditation Back to your body.
Mmm.
If you like,
You can give yourself a hug.
You did great.
Hmm.
