Namaste.
And welcome.
To the days Yuga Nidra.
We are going for 45 minutes.
We are going through a body scan.
Through breath practice,
Through intention setting.
And I will guide you back out slowly.
And it's time.
My name is Marcel Drew.
I'm your guide today.
Please come and lie down.
In a comfortable,
Spots.
Make sure.
You can rest without any distractions.
Rest.
Completely.
Relaxed.
Bring your arms by your sides,
Palms are pointing upwards.
The feet a bit apart,
Toes are pointing away from each other.
You can lift your head up and tuck your chin in a little bit.
Let your head rest down again.
If you're lying on a mat,
That's completely fine.
If you're lying in bed,
That's also completely valid.
We are starting right here right now with the next breath.
Inhale for five seconds.
And exhale for seven.
Inhale again for five.
This time hum like saying mmm something tastes good mmm exhale for seven Inhale again for five,
Last time.
And exhale,
Hum.
Om Gam Ganapataye Namaha.
Removing all distractions.
Thank you.
Not from here.
We are connecting to an intention,
Your individual intention.
Also called Sankalpa in Sanskrit.
In case you have already a Suncalpa,
Feel free to use that one.
Tune in!
And see what resonates.
Today,
For you.
Make sure this intention is positive and short.
Personal and meaningful to you.
And the present tense.
So for example.
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.
And you can say also,
I am.
Present.
Whatever comes up.
Feel into your body right now.
See what's coming up through your body.
See what's resonating.
Hmm,
I give you here two minutes.
Just listen and Right now.
Months from here.
Bring your intention to mind.
And repeat it.
Three times Silently.
Roar!
Come then.
Let it go completely.
Knowing that this intention will stay in.
You're all unconscious.
From here we are heading into a body scan.
Restarting at our right hand.
Connecting.
To your right hand at this moment.
If there's any kind of tingly sensation or vibrational sensation,
That is completely fine.
Be courageous.
And also there is nothing that is completely fine.
I have no expectations.
Just try to observe as good as you can.
Just observing.
As good as you can.
Bring your focus to the right hand thumb.
To the index finger Do the middle finger.
To the ring finger.
And feel how your focus is wandering.
To the little finger.
With a palm.
To the top of the hand.
To the wrist.
To the right forearm.
The elbow.
The upper arm.
To the right shoulder Now holding your whole right arm in focus from the head.
Fingers to the top of the shoulders.
The whole right arm.
Take an inhale for 5 seconds.
And as you're exhaling hum for seven.
Great job!
Now connecting to the right side of the hip.
Slowly get there relax and arrive right side of the hip.
From there we are moving down the right.
Bye.
The big muscle.
Hmm,
I'm just doing work for you every day.
Honoring it by.
.
.
Shifting your whole focus to the right eye right now.
Coming to the right knee.
Right lower leg the shinbone and the calf.
The end cone.
Heal.
The sole of the foot.
The top of the foot.
And the big toe.
A second.
Third.
The fourth.
And the pinky toe And from here.
.
.
Holding your whole right leg in focus.
From the toes up to the right side of the hip.
And here inhale for five seconds.
And exhale hum for seven.
Letting go.
Of your leg.
We are changing the sides slowly.
As we're changing the sides,
Just observe one time.
How does your right arm feel compared to the left?
How does your right leg feel compared to the left one?
And then connect Slowly.
.
.
The left hand.
Again.
At any point,
If you fall asleep,
That is completely fine,
Just bring back your attention.
Awareness.
Whenever you realize,
Back to my voice.
Completely relaxed.
Under these You know,
You are doing just fine.
So.
It happens usually And you fall asleep.
And your comeback.
And join in again.
In this state between wakefulness and sleep.
It's right at the brink where you like to be.
So you're doing just fine.
Coming to the left hand thumb.
To the index finger and a middle finger a ring finger A little finger.
Coming to the palm.
The top of the hand.
To the wrist.
Hmm.
And from here we're connecting to the left forearm.
Elbow.
The upper arm.
And arriving finally at the left shoulder.
Holding your whole left hand.
Arm in focus.
In awareness.
Then inhale for 5 seconds.
And exhale for seven.
Letting go of your left arm.
And slowly connecting.
To the left side of the hip.
Connecting to the left side of the head.
In your time.
There we're connecting to the left and a big muscle and it's working every day.
Arriving there.
Honoring.
It's Arriving.
Shifting all the focus to the left thigh.
To the left knee Observing the left knee.
And observing.
A left lower leg.
The shinbone and the calf.
The ankle.
The heel.
The sole of the foot.
The top of the foot.
And holding ALT.
.
.
The toes in focus.
Connecting to the big toe.
The second toe.
The third.
The fourth.
And the pinky too.
Holding A complete left leg.
In focus,
In awareness.
Mmm.
And from here we're now coming up to the perineum.
With the next inhale.
Inhale for 5 seconds,
Letting go of your left leg.
And exhale for seven.
Hum.
Letting go of the left leg.
And arriving.
.
.
At the perineum between your anus and the genitals.
Without doing anything.
Just observing.
Do not contract any kind of muscles,
Just observing.
Lying still.
Honoring your body.
Trying to listen in.
Focused.
Still seeing the magic unfold in front of you.
In that space.
And slowly,
We gradually move on.
Shifting hour.
Focus.
To the very start of the spine.
Vertebra by vertebra We're starting.
To climb up.
Until we are.
.
.
Coming into contact with our belly button,
Our navel.
So climbing up the vertebrae until we reach Enable the bellybutton.
And there.
.
.
Feel how the breath flows deeply into the belly.
And here I always like to give you the permission that if you feel any kind of Restriction.
In your belly,
In your lower belly.
Please feel free to remove that restriction.
That belt or that pants that is just a little bit too tight now that we're breathing into the belly.
Listen in,
Feel it.
And just naturally.
Send the breath to your belly,
To your lower belly,
And feel When you're inhaling,
Your belly expands to the front,
To the right,
To the left,
To the back.
And we're doing it together three times.
So everybody please exhale right now.
And inhale deeply for five seconds into your belly.
Feel how the breath expands to the front,
To the right,
To the left,
To the back.
And then slowly exhale by humming.
Completely exhale all the air out.
And then inhale again for 5 seconds.
To the front,
To the right,
To the left,
To the back.
Filling your entire belly.
And exhale all the way out.
One more time.
Inhale for five.
And I exhale for seven.
Pleadly exhale out.
And returning to your natural breath.
Feel how your belly rises and falls effortlessly.
Release Release this.
And reconnect to the spine.
Reconnect to the spine at the navel level.
Belly button level.
We are climbing up further vertebra by vertebra.
Until we reach the solar plexus.
Asternum.
The start of the ribcage or the end of the ribcage,
However you like.
And there,
Just tune in.
Tune into the space all around.
And the body.
Let's scan.
Mmmmm.
Doing just fine.
And rest with the solar plexus Connecting.
.
.
To a state and it's powerful.
And then releasing again the solar plexus.
Returning to the spine.
Honoring your spine and climbing up further vertebra by vertebra so that we arrive at the hard space.
The chest.
And this time.
.
.
We're doing the same thing.
With our hard space.
We are inhaling now.
Into the chest and we are expanding the chest to the front,
To the right,
To the left,
To the back.
So try this.
In your own time,
With your own breath right now.
We're doing it all together in a moment,
Just try it yourself.
I like to breathe first into the belly,
Then into the chest.
Let's do that all together.
Exhale completely.
And inhale together.
In Jirabali Then into your chest,
To the front of your chest,
To the right,
To the left and to the back of your chest.
And exhale again completely releasing Go again,
Inhale for five.
Filling your belly first,
Then your chest.
To the front,
To the right,
To the left,
To the back.
And exhale completely for seven.
Last time inhale into your belly into your chest.
To the front,
To the right,
To the left,
To the back Anaxim.
Good job,
Everybody.
Good job,
You're doing great.
Release the breath completely again.
Let your natural breath carry you.
Like a wave on the ocean.
Let it flow.
Softly.
.
.
Wave that is coming and going.
And slowly reconnect.
The spine as well.
Just level this time.
And we're climbing up further.
Coming to the neck,
To the start of your throat.
And coming further up.
To your throat.
And here Feel all the breath.
Flows through the throat.
As you are inhaling through the nose.
And as you're exhaling again.
.
.
We just like to feel the throat a little bit.
If you can try to restrict.
Throat diameter where the air is.
Passing through just a little bit.
So you start to hear a little noise when.
The air is passing through.
You'll never see me again.
And again,
When you're exhaling.
Hum a little bit and try to feel this humming coming out of your throat.
Feel the vibration at your throat there.
MMMMMMMMMMMMMMMMMMMM Hmm.
And slowly last time inhale an exam.
From here release the connection to your throats.
We're now connecting the chin and the jaw.
Your lower lip and your upper lip.
Inside the mouth,
To the floor of the mouth,
To the roof of the mouth.
To your tongue.
Let your tongue rest on the roof of the mouth.
Close your lips slightly so there's just a little tiny slit still between the lips.
Coming to your right nostril.
I'm coming to the left nostril.
Coming to the right ear.
And to the left ear.
Coming to the right eye.
And the left eye.
Coming to in between the eyebrows together.
The third eye location.
In here.
Like to inhale and hum out of your nose as good as you can.
Try it right now,
Inhale for 5 and hum out of your nose.
You Just softly.
One more time.
Inhale.
Mmmmmmm.
Hands.
Let's go!
Fertile location.
Coming to your forehead.
To the back of your head and coming to the very crown of your head,
The very top of your head.
Honoring.
The work you're doing for yourself here.
As we are connecting with the crown of your head.
Now connecting to your entire Feel.
All the skin.
Around your head.
And allow all the skin on your face to relax with gravity.
Give the permission.
And all the skin of your face.
Sink into gravity.
No more expressions on your face right now.
Just.
.
.
An expression of.
Rejuvenation on your face.
And release completely,
Coming to your throat.
To your neck.
And also there,
Release all the skin around your throat,
Your neck.
Giving yourself the permission to relax deeper and deeper Connecting to your arms,
Both of your arms.
Relax then.
Completely.
Feel the skin around your arms and release all the skin around your arms.
Connecting to your torso from the very The very.
.
.
Bottom,
Near the perineum,
Top.
Close to your throat.
All the belly,
Chest.
Solar plexus,
Your whole back.
And release all,
All of the.
.
.
Skin.
That's gravity takeover Relax all the skin into gravity.
Connecting to your legs,
Both of your legs.
The hips down to your toes,
Feel all the skin around your legs.
And relax them completely.
Relax all the skin around your legs completely.
GROWL And from here.
.
.
Allow yourself to rest in this space that you have created.
A space of rejuvenation,
A space of bliss.
Base of pure being.
Just awareness.
Your focus,
Your observation.
There.
And naturally as we connect deeply to these spaces.
We're realizing time and time again without holding.
Thought or so and just realizing in the process almost unconsciously that there are less thoughts without getting attached to this thought by itself.
That there are less faults.
Just observing.
Your entire being,
Your body.
Let's.
.
.
Us come to rest.
And C.
That we are calmer.
And we are relaxed.
And we are.
We can just be.
Just be.
Just be.
Just being.
Feel how your breath flows effortlessly.
And as your breath flows effortlessly.
We're now asking our unconscious to bring back the intention that we found in the beginning of this journey.
And when you.
.
.
And Received.
Your intention again.
Repeat it three times.
Silently.
Yourself.
And then let go your intention again completely.
Knowing that it will return to you when you need it most.
And slowly I invite you to find a good moment.
And start.
Moving your fingers.
Maybe one by one.
Please take your time.
Enjoy.
Coming back to your body.
Enjoy moving the fingers again.
And then in your time start to move your toes.
Start to move the wrists.
Your ankles.
Your elbows.
Your shoulders.
Ah,
And.
.
.
Feel free to.
French and.
.
.
Ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo I'm coming back.
To your body in your time.
Doing any kind of movements that feel nice for you right here.
Right now and whenever you're ready,
Feel free to open up the eyes,
Coming back to your body completely.
Ugh.
Lokam.
Samastah.
Sukhino Mawantu.
May there be peace of every being.
