Namaste.
Welcome to today's journey Marie already connects.
A little bit with spring.
Us.
There are Already some leaves.
Be able to discard it for you.
For full effect.
This training.
Make sure to be undisturbed for the duration of this guided.
Meditation.
I'm Marcel Gru.
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.
Mmmmmmm.
Let's go again inhale for five seconds And exhale for six.
OM YAM GANAPATAYE NAMAHA Removing all the obstacles.
Before we continue We are.
.
.
Finding our intention,
Our sankalpa.
This intention is going.
.
.
To give us a direction where we are going in.
What we're aiming for.
We want to create in our life maybe it's just something important for you that you want to feel within your money.
I'll give you some examples so you feel a little bit in how you can.
Great.
This intention for yourself.
This intention shall be positive and short,
Personal.
Meaningful to you.
And in the present tense as if it were already true can be.
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 also say,
I am.
Strong.
Whatever comes up to you right now Listen inside of your body.
Try to.
Let it come up.
Without thinking too much about it but rather.
.
.
Try to listen.
I give you here about two minutes.
Who finds your intention or sankalpa.
Be calm about it.
It's nothing you need to stress about you can relax into it Right.
When you have found your intention your sankalpa repeat it three times within your body in your mind And then release.
Your intention completely.
Knowing that it will return to you.
When you need it most but right now just completely let it go completely I can also return to you.
Outside of meditation.
Right now just let it go completely And we're diving into a body scan.
Slowly connecting to your right hand.
Then connecting to your right hand thumb Arriving there,
Giving yourself time to arrive.
Now that we are starting with the body scan no pressure Just observing.
Nothing needs to happen.
Completely fine.
We don't want to pressure ourselves into feeling a certain thing.
But just observing.
And feel like there's a vibration.
Or a tingly sensation.
That's completely fine.
Just observe.
Everything that you're feeling completely fine You're completely safe.
Right hand thumb.
Let's continue.
Right hand index finger through the middle finger the ring finger to the little finger.
This is palm.
The top of the hand and to the wrist Keeping your whole right hand in focus.
Um let it go and let's climb up.
Slowly our lower arm our right lower arm until we reach our elbow Observing your elbow.
Connecting to our upper arm and then reaching our right shoulder having your whole rights arm and focus in Observation.
On the right shoulder Ciao.
No index finger.
From your fingers.
Keeping your whole right arm in focus.
And here.
Inhale for five seconds and exhale for six every time you exhale you're allowed to hum Like saying,
Something tastes good.
So again let's inhale for five And exhale for six.
Letting go of your right arm right now.
And we're connecting with the right side of our hips.
It's arriving there again.
Slowly no need to rush Relax.
Arriving.
Right side of the hips At any point in time if you feel like you miss an instruction,
That is completely fine.
Just do as good as you can.
And that's good enough connecting with the right side of the hip and from there we're connecting with the right tie Feel the big muscle.
And is working for you every day honoring this right time connecting slowly to your knee Reviving them.
Really curious feeling in to how you're Nia's feeling today.
Everything.
From fear.
And then arriving your lower leg at the shin bone and the cough focusing and that's part of your body going further down to your ankle through your heel.
To the sole of the foot to the top of the foot And then.
.
.
Through your big toe Here's seconds.
To your third to your fourth and do pinky toe Keeping your whole right leg in focus.
Right now.
From the hose up the right side of the hip.
Feeling your whole right leg here.
And take an inhale for five seconds.
And again exhale for six hum one more time inhale and let go of your right leg good job right now little break before we continue You're now observing.
Our right side,
Our right leg and our right arm and we're comparing them to the left arm and the left leg to check in with how.
This feels for a moment That's your right arm feel.
How does your left arm feel?
You'll feel a difference So completely the same.
How does your right leg feel?
How does your left leg feel?
Do you feel a difference or is it completely the same?
There's nothing that you absolutely must feel.
It's very much individual.
It depends on your daily day to day form Right now,
Let's continue and let's connect to the left.
Hands.
Slowly arriving your left hand thumb.
Take your time.
Relax.
Connecting with your left hand thumb.
At any point if you lose connection to the voice If you fall asleep,
That's completely fine.
Just whenever you realize,
Come back to.
.
.
This voice Connecting to the right hand thumb.
And let's continue the right hand index finger The middle finger.
The ring finger.
A little finger.
Connecting to the palm Connecting to the top of the hand.
The wrist Feeling your whole left hand.
Connecting with the whole left hand.
And then slowly.
Traveling your way up.
Through the lower arm.
Feeling your lower arm.
Arriving at your elbow connecting With curiosity to your left elbow.
Um going further up your upper arm Observing your upper arm.
And then the riving.
Left shoulder.
Feeling your left shoulder.
Having your whole left arm in focus left shoulder the fingers the whole left arm and from there inhale for five seconds And exhale for six.
Inhale for five.
And exhale for six.
Let go of your left arm completely and let's connect.
To the left side of the hips arriving there slowly and then connecting the left tie big muscles of your left leg Again,
Honoring them for the work that they are doing every day for you.
Mmm.
Connecting with them Make your time.
And then.
.
.
Connecting to your left knee You are doing amazing.
Keep it up.
Connecting further down to your left leg The shinbone and the cough.
To your lower leg.
The shin bone and the calf.
And then connecting to your ankle to the heel the sole of the foot the top of the foot The big toe.
The second toe.
Third toe.
The fourth.
And a pinky toe Holding your whole left foot in focus for a moment.
And connecting from the toes up to the left side of the hip.
Down to the toes all the way up and all the way down to the toes and your whole left leg in focus doing great let's inhale for five And exhale for six.
Inhale for five again.
And exhale for six.
Let's release your left leg completely.
And let's come up.
Oh,
Perineum.
Between the anus and the genitals.
Let's connect with the perineum.
There's nothing that you need to feel.
Just.
.
.
Try your best focus Not part of your body.
And from there.
We're connecting to the very start.
Our spine.
And we're climbing up vertebra by vertebra on our spine until we reach the belly button level Enable And from there,
Without changing your breath Feel.
Most softly the belly rises and falls.
Rises and falls without changing the breath reconnecting to the vertebra to the spine We're climbing up further.
Until the start.
Of your rib cage at the sternum And there again.
Feel in.
Into your body there's some movement in your body That's the breath.
Pauses through.
What else can you feel?
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm We're coming up further,
Vertebra by vertebra climb up further.
Until we reach heart area Your upper chest.
And again feel in there.
What are you feeling?
Let's come up further into your shoulders once again,
Your neck.
And your throat.
Just staying in that vicinity right now,
In that area.
Observe that area.
Do you feel tension?
Do you feel harmony?
Mmm.
From further up.
Further up to your hands.
Connecting with your jaw.
Your chin and your jaw.
Connecting with your lips Lower lip and the upper lip.
Connecting inside the mouth.
The floor of the mouth and the roof of the mouth.
And your tongue.
Leave your tongue at the roof of the mall And close your mouse slightly.
So there's just a little tiny slit between the lips.
Connecting to your right nostril Connecting to your left nostril.
Connecting to your right ear.
Connecting to the left ear Connecting to the right eye.
Connecting to the left eye connecting to in between the eyebrows at the third eye position.
Resting there.
And this time.
.
.
We inhale together for five seconds and then we try to send the hum as far up as we can so almost letting this hum coming from your nostril Meanwhile we stay connected.
This third eye position.
So inhale for five seconds.
And hum from your nose.
One more time inhale Hum from your nose.
Rate and release Connecting to the back of your head.
And connecting to the round of your heads the very top of your head And from here.
.
.
Allow yourself to relax all the skin.
In your face Try to relax all the skin on your face.
You're loud.
Relax all the skin on your face.
Inhale one time And exhale.
Coming further down to your shoulders,
Your arms.
You're allowed to relax all the skin.
Your arms and the shoulders completely relaxing all the skin Hmm.
Again,
Inhale.
An XM coming.
Your chest your belly,
Your back and again all the skin your torso Relax all the skin.
Inhale.
And exhale.
Relax.
Coming to your legs,
Your butt Big ties.
Your knees.
Your lower leg,
Your feet,
Relaxing all the skin.
On your leg.
Allow yourself to relax all the skin.
Again,
Inhale.
Great job!
And from here Imagine.
.
.
And you're lying.
In a peaceful spot.
A peaceful spot outside in nature.
In the spot you feel The sun warming your entire body.
On the top Your hair.
The crown of your hair.
Down to the very toes all of your body it's nurtured Find a son.
Even feel the light from the sun through your eyes.
Comfortable and warm.
You enjoy this light And you see even when you have your clone when you have your eyes closed.
Feeling the warmth of the sun.
You're here.
You hear the birds.
What kind of birds do you hear?
Or you're lying.
You hear some bumblebees Some insects.
That are on the way to get some nectar to go to the next flower.
Listen what else you're hearing.
Do you hear the wind?
Maybe you hear.
.
.
Some water flowing.
What do you smell?
You smell different fragrances.
Maybe from flowers.
Maybe there are some trees next to you.
You smell them.
What do you smell?
Imagine you're smelling.
Imagine how it feels like to lie where you're lying Imagine The area around you,
How does it look like?
Feel that you're completely safe.
Warmed by the sun.
Warmed by the sun Slowly.
Thank yourself for this visualization.
Incredily.
Come back.
Healing your breath more and more.
And suddenly you remember Your intention.
Intention that we found in the beginning this journey you're connecting through this intention again.
And repeating this intention three times your being and your entire body and mind.
And then let go of this intention or as it will come back to you.
When you most need it.
It's like a seed that we are planting.
Now slowly start to reconnect more and more to your body and take time.
When you start to move your body start to move your fingers Very slowly.
Very softly maybe even one by one Enjoying this movement of your fingers.
Honoring.
Your fingers as you're moving them.
Your wrist as you're moving.
And start to move your toes.
Very slowly again.
The ankles.
And gradually bring more movement
