Namaste.
Welcome to this Uganda today.
And your guide Marcel group.
And I'm.
.
.
Leading you,
Guiding you.
Through this 50 minutes today,
Where we dive into peace,
Clarity and rest.
We are starting slowly with some Breathing,
Then we are heading.
.
.
Into intention setting,
We're heading into a body scan.
Into some visualization.
And then we slowly.
.
.
Gradually.
Come back.
Or a body.
And finish up the session.
Welcome.
These lie down in a quiet space.
Bringing arms by your sides and palms up.
Your feet facing away from each other,
Your legs a little bit spread.
It all starts with this next reference.
Inhale for 5 seconds.
Exhale for seven.
You Inhale again for 5 seconds.
And this time as you exhale for seven hum like saying something tastes good like Aum.
One last time,
Inhale for five.
Exhale for seven,
Hum.
Mmmmmmm.
Om Gam Ganapataye Namaha.
Removing all the obstacles.
And just come back to your natural breath.
And as you're coming back to this We are.
Adding in two.
The intention setting part.
Are also called Sankalpa in Sanskrit.
Like a seed that we want to plant.
And this intention or seed.
Shall be positive and short.
Personal and meaningful to you.
And in the present tense.
I'll give you some examples here.
I have.
My back.
I feel.
See you!
I act.
Calm.
I love abundantly.
I speak.
My truth.
I see with clarity.
I know.
My worth.
And I am present.
If any of those resonated with you.
Feel free to take on this intention.
In fuel.
Already have an intention,
Of course,
Feel free to use that.
Apart from that.
.
.
If you're new to this.
Right now I give you two minutes to listen into your body.
Try to listen into your body.
And see what kind of intention comes up.
And when something comes up,
Know that it's the right thing.
So here are we with two minutes.
Enjoy those two minutes.
Oh well.
Night time.
Repeat this intention,
The sankalpa that you have found.
Three times silently.
Three times silently.
And let it go completely,
Knowing that it will rest in your unconscious throughout this session.
Let go completely of your intention,
Of your sankalpa.
Knowing that it will rest in your unconscious.
Now shift your awareness your attention The right hand.
Be curious.
Serving your right hand there is any kind of vibrational sensation or tingly sensation.
That is completely fine.
There is nothing at all,
And that is completely fine.
Just try to shift.
All of your awareness,
All of your attention toward the right hand.
At any point in time,
If you fall asleep within this practice,
This is completely fine.
Just whenever you realize,
Come back to my voice.
And continue wherever we are.
Coming now to your right hand thumb.
Observing your right hand thumb.
Really try to.
Imagine you're looking as close as you can on your right hand thumb.
Really curious and observing.
How does this feel?
How is my right hand thumb doing?
And also lift.
Feelings of appreciation.
Gratefulness,
Or your thumb.
For the brick It's doing every day.
Honoring and observing your right hand thumb.
You're going to slowly speed up a little bit through the body scan.
A tiny bit.
So we're coming to the index finger.
Again,
Connecting.
To gratitude.
The sensor observational quality.
On this.
Right hand index finger.
I'm done.
We are moving to the middle finger of the right hand.
See ya duds.
See how this feels.
This finger feels.
Maybe it feels different than other fingers.
Just listening.
Observe.
And then continue to your ring finger.
And to your little finger.
Again,
Honoring,
Appreciating.
Hands.
As well.
Just absorbing.
Observing with a lot of attention and awareness.
As good as you can.
Try to be relaxed and easy here.
Observe of easiness.
And relaxedness.
Coming to your palm.
In your palm.
Coming to the top of the hand.
Observe the top of the hand.
To your right wrist.
Holding and observing the right wrist.
And done.
Observe your entire right hand once more.
Feeling all the fingers,
Your entire hand.
Inhale for 5 seconds and as you're exhaling let go of your right hand coming to your right forearm right now We are hiking up.
Your elbow,
To your shoulders,
But we are right now at the right forearm.
We're slowly.
.
.
Reaching the right elbow.
And then getting up further.
The right upper arm Climbing up,
Hiking up.
Until you reach right shoulder.
Arriving at the right shoulder.
Observing.
On the ring.
And then once more.
Connect.
From the very.
.
.
Fingers of the right hand all the way up to your right shoulders,
Holding your entire right arm in focus,
In awareness.
Holding your entire right arm in focus,
In awareness.
In here,
Take an inhale for 5 seconds.
As you're exhaling letting go of your right arm hum and connect to the right side of the hip arriving at the right side of the hip.
And from there,
Slowly.
.
.
We are heading down now,
Our right leg.
Reconnecting.
The right big thigh.
And big muscles.
And again on the ring.
With gratitude,
Alright.
Big Phi.
As it is carrying you every day.
Going further down to your right knee Try to feel it.
See what's happening as you're observing.
Shift all attention,
All awareness to your right knee.
You're doing just fine,
You're doing very good.
And then we are going further down.
Right leg.
Coming to the shinbone and the calf.
So the lower leg.
And coming to the ankle.
The heel.
And the sole of the foot.
The top of the foot.
And coming to the big toe,
The right foot.
The second toe.
And the third.
And forth.
And the pinky toe.
Now try to first hold.
Your whole right foot in awareness from the ankles all the way to your toes of the right foot.
Just holding the right foot in awareness,
In attention.
Good as you can.
Good job and take an inhale for five And exhale for seven.
And again,
This time.
A little different,
We are just connecting the entire right leg at once,
So from the toes all the way up.
The right side of the hip,
Holding your entire right leg in focus,
In awareness.
Honoring your entire right leg.
Feeling,
Observing.
Good job.
And again,
We're inhaling for five seconds.
And exhale for seven Take a moment here to.
Now.
Feel in.
The difference between The left leg.
The right leg.
The left arm and the right arm.
Just observe them a little bit and see what is the difference to see in this observation.
This awareness is doing something.
With the body.
You're shifting the awareness now slowly to the left.
Hand.
Shifting the awareness slowly to the left hand.
All the attention,
All the observational.
Quality.
Arriving there in your time.
And then we are connecting to the left.
And thumb.
Holding your left hand thumb in focus and awareness.
And then continuing to.
.
.
The index finger.
The left hand.
And to the middle finger of the left hand.
The ring finger again on the ring.
Appreciating.
Observing.
.
.
Your ring finger of the left hand.
And coming to the little finger,
The left hand.
To the palm.
The top of the hand.
Wrists.
And then take here.
.
.
First connect to the left hand and on a complete left hand Whole left hand.
Observing your fingers,
The palm,
The top of the hand,
The wrists,
All of the left hand.
And then inhale for 5 seconds.
And exhale for seven.
Hum.
Now we're hiking up.
Coming to the lower left arm I'm really feeling this lower left arm.
We're slowly arriving at the left elbow.
And coming to the left,
Upper arm Left shoulder.
And holding your entire left arm in focus,
In awareness.
From the left hand fingers all the way up to the left shoulder.
Inhale for 5 seconds.
And as you're exhaling hum and connect to the left side of your hip letting go of your left arm coming to the left side of the hip.
Good job.
And then slowly we're heading down.
Hiking down this left leg,
Connecting to the left big thigh.
Honoring.
Observing the big muscles of this big thigh.
And then connecting further to the Left knee.
Coming to the left lower leg,
The shinbone and the calf.
Neck and comb.
A heel.
The sole of the foot.
On the top of the foot.
And coming to the.
.
.
Left toe left foot toe,
The big toe.
Coming to the big toe of the left foot.
And then coming to the second toe.
And the third toe.
In the force.
And the fifth Inhale for 5 seconds,
Holding your entire left foot in focus.
Inhale.
And as you're exhaling hum Now again we're connecting to the entire left leg.
From the toes all the way up to the left side of the hip.
And inhale together for five.
And exhale for seven,
Hum.
Letting go of your left leg and we're coming now to the perineum between the anus and the genitals.
Just feel in to the space.
And from there,
We're shifting the awareness.
The very start of the spine.
And imagine you can climb up the spine vertebra by vertebra like a ladder.
Going up vertebra by vertebra until we arrive at the belly button area level.
So slowly arriving at the belly button level area.
And feel how your belly can move to the front,
To the right,
To the left and to the back,
To all the different sides.
And for that we are inhaling two times.
Just try to inhale as deep as you can.
To the front,
To the right,
To the left,
To the back,
To all the different sides.
Let's go.
One more inhale.
In hand.
The belly expands to the front,
To the right,
To the left,
To the back.
And let it go.
We're reconnecting to the spine right now.
And we're climbing up further vertebra by vertebra.
Until we reach the solar plexus,
The beginning or the end of the ribcage.
And they are just B,
This area.
All around your body.
And inside of your body too.
Try to feel in as good as you can.
Good job.
And then reconnect to the spine again.
And where we left off climbing up we're continuing to climb up further.
Up to the heart space to the chest.
Climbing up.
And.
.
.
Arriving at the heart space,
The chest area.
You're just listening to your heart and your chest.
Honoring.
.
.
And feeling in to whatever is.
We're doing just fine.
Connecting to your chest and your heart.
And then reconnect to the spine.
And we're climbing up further.
Up to your throat right now neck and your throat And here.
We are trying to hum out of our throat,
So really feel the vibration.
As you're exhaling.
So inhale together for five.
And exhale,
Hum.
You One more time,
Inhale.
And exhale hum out of your throat as good as you can feel the vibration at your throat area you All this humming affects the vagus nerve,
You're stimulating.
A vaguest nerf here.
And we know.
.
.
Connecting.
.
.
To the chin and the jaw.
Balls are placed.
Where a lot of muscles are tensed up sometimes.
So try to release the muscles at your jaw already.
Coming to your lower lip and your upper lip inside the mouth to the floor of the mouth and the roof of the mouth.
And to your tongue.
Let your tongue rest at the roof of the mouth.
And.
.
.
Close your lips slightly.
So there's only just a little slit between the lips.
And then we're coming to the right nostril.
And the left nostril.
Right here And the left ear.
Right eye.
And the left eye.
And from here,
We're coming further up to the.
.
.
Third eye,
Between the eyebrows.
Come between the eyebrows and find a point there.
Observe this point and as we're doing this two times inhale for five And as you're exhaling,
Hum out of the nose as good as you can.
One more time,
Inhale,
The pitch should be really,
Really high.
Mmmmmmmm.
Good job.
And done.
Come to the forehead.
Come to the back of your head.
And bring these two points together at the very crown,
At the very top of your head.
Boom.
And there.
Just be.
Bliss for a moment for 30 seconds which is.
.
.
Rest as you are.
Take an inhale for five seconds.
And hum with your entire body the vibration is going everywhere in your body Now feeling the gravity on your body.
Feeling The skin on your face,
All around your head,
Feel all the skin.
On your face and allow skin to melt into gravity.
So all the tension on the skin disappears.
Completely.
Relaxing entire heads into gravity.
And then coming to both of your arms.
Feeling the arms,
How they are lying on gravity,
Lying on the floor,
On the bed,
On the mat.
Um.
.
.
Again feel the skin around your Harm.
And allow all of the skin to relax into gravity.
To the gravity of the earth.
Feeling held,
Feeling carried.
Relaxing both of your arms.
And coming to your torso from.
.
.
The shoulders all the way down.
To your bots.
Holding Your entire back,
Your entire front.
Feeling all the skin around your torso.
And allowing it to rest to disappear all the tension Let it dissolve into gravity.
Feel that your belly,
Your chest and your back is relaxed completely.
And then coming to your leg.
Feeling both of your legs.
And again,
Connecting.
To the skin on your legs.
And feel the gravity.
The earth.
Allowing the skin of the legs to rest.
Completely.
Let go any remaining tension in your legs.
And at this point.
.
.
Completely.
Relax your entire being.
Into the states.
Mmmmmmmmm.
Connecting here to gratitude Gratitude for this experience,
Gratitude.
For your discipline.
Gratitude for the work you're doing for yourself and for showing up for yourself daily.
Sometimes you manage better and sometimes.
.
.
Worse and that is okay You are doing just great.
Like how you're doing.
Imagine to Lie down.
In the shadows of a tree.
Lying down in the shadow of a tree.
The tree.
Feel.
In your body.
Or you can rest.
In two.
Gravity of the earth.
So really try to visualize this tree and how you're lying down.
Beneath it.
It's not too warm.
It's not too cold,
It's just the right temperature.
And you completely relax.
And you're here.
The sound of air.
In the leaves.
Off.
The tree.
The sound of air and the leaves of the tree sound like waves.
It's like coming and going.
It's really suiting you.
The.
Loudness is not too loud and it's not too quiet.
It's just exactly right,
Exactly how you like it.
And within all of that you can just relax your entire body.
Being into gravity.
It's as if you're melting.
It's as if you're melting into the earth for a moment.
Completely.
Rejuvenating your being completely in a state of Observing and allowing and being.
Really caring about yourself.
Really being loving to yourself.
And giving yourself what you need most right now.
Giving yourself what you need most right now.
Giving yourself what you need most right now.
Slowly in this visualization in front of you appears.
Clouds.
You're looking.
.
.
Into the air and you're seeing these clouds.
You're thinking,
What is this cloud?
What is it?
What is this meaning?
And you start to remember this cloud.
Resembles.
The rain.
For my seeds.
The intention that we found in the beginning.
Shall we water it?
And right now it's the time to give it more water.
So.
.
.
Bring back to mind Slowly.
Slowly.
Your intention from the beginning of this journey.
Some cowpaw that we found in the beginning.
And as soon as you found this intention again from the beginning of the journey,
Repeat it three times silently.
And with gratitude.
.
.
You bring this intention up again and clouds intensifies and then starts to rain Nurturing.
Your being.
Rejuvenating and cleansing your being.
I'm giving.
Let's see it.
That you are planting.
No.
Necessary water too.
Take roots and grow.
Hmmmm.
.
.
Slowly.
.
.
Allowing this visualization to fade,
Letting go of your intention completely,
Knowing that it will rest in your unconscious.
Letting go of your intention,
Knowing that it will rest in your unconscious.
And slowly shift your focus back towards both of your hands.
Arriving at your hands right now.
Arriving at your hands right now.
And here.
I allow you to pick a time.
When you like to.
Start to move your fingers.
So listen in to your body when you like to start to move a finger and really maybe go finger by finger very slow.
Feel.
How it is to bring movement back into the body into the fingers first.
And then when you have done that Start to move your toes.
Start to move your wrists.
Start to move your ankles,
Your elbows,
Your knees.
Your shoulders.
Your hips,
Your entire body,
Your belly,
Your chest,
Your head.
In any kind of way that feels good to you.
Also feel free to stretch.
Mmmmm!
Mm-hmm.
And slowly come back to your body.
You can sit up or you can stay lying,
However you feel comfortable right now.
You can open your eyes or keep them closed for another moment as it feels good to you.
Namo Kam,
Samastham.
Sukhino Mavantu May there be peace for all beings.
I'm bowing down in front of your discipline.
Abundant love and blessings to you.
Namaste.
And slowly Slowly,
Slowly come back completely.
Feel free to open the eyes if you have not already.
Hmmmm.
.
.
