Namaste.
Welcome to this guided meditation with me.
This Yuga Nidra.
An SDR or.
However you like to call this practice.
We are heading through.
Small amount of in rough practice.
Intention setting.
Then a body scan and hopefully some visualization and we'll take yours.
To replace.
Feels,
Nurturing to you,
Let's say.
To get started please slide down.
Either on a bed,
On a mat.
Whatever feels comfortable to you.
Make sure to remove any kind of distractions.
And you're just feeling comfortable.
Completely comfortable where you are.
Completely comfortable.
And Having the time to just rest.
Right now.
Taking this time for yourself.
Bring your arms by your sides,
Palms are facing up,
Feet are facing away from each other,
Also bring them apart a bit.
Tuck your chin in a bit.
Lift your head up.
And slowly bring your head back.
On the floor.
Make sure it feels comfortable at any point.
If something doesn't feel comfortable,
Please feel free Change that position.
However,
Do so mindfully.
Because.
.
.
Being in stillness.
It's really important in this.
Yoga nidra practice as we are trying to serve our body.
And little sensations even within the body.
And to be able to do so,
You need to be in stillness.
As good as we can.
As good as you can.
Inhale for 7 seconds.
And exhale for even longer.
You So this time we're inhaling for a long,
Long time.
Inhale again.
Long,
Long,
Long time.
Filling all your belly up.
Filling your chest up.
And exhale for an even longer time.
Until all air is out.
And inhale one more time,
Last time here.
Long,
Long,
Long in.
And every time you exhale,
Make a noise like saying,
Something tastes good.
Go ahead and exhale and hum.
Mmmmmmm.
OM GAM GANAPATAYE NAMAH Removing all the obstacles.
In this space,
Just find back to your natural rhythm of your body.
And here.
You like to.
Connect to our intention,
Your intention for today.
In case you already have an intention.
That's completely fine,
Go with that.
In case you're new to this practice,
Please feel free to just completely effortlessly.
Try to listen to your body and see what kind of intention comes up.
I will explain right now.
So we are forming an intention.
Also called Sankalpa.
That is positive and short.
Personal and meaningful to you.
And in the present tense.
Here are some examples.
I have my back.
I feel seeing.
I act calm.
I love abundantly.
I speak my truth.
I see with clarity.
I know my words.
Or also with IM.
I am present.
Whatever feels good to you.
Whenever it resonates to you.
Listen in to your body and.
.
.
See you.
An intention is coming up.
With anything of the example.
That I gave you resonated.
Please feel free to.
Tune in to that intention.
I give you here.
Two minutes,
So just.
Listen into your body right now at this state.
Find your intention,
Your Sankalpa.
Thank you.
And from here.
This will be.
.
.
Connect to this intention and repeat it three times.
Connect to your intention and repeat it three times silently.
Plans.
Without holding on to this intention right now,
Just let it go.
Completely,
Knowing that it will rest in your unconscious.
It will stay there and support you throughout this journey.
And possibly also out of this journey.
So let it go completely if you're conscious mind.
It disappears.
And slowly We are now connecting to the right hand.
I'm connecting to the right hand thumb.
Just try to bring all the awareness,
All the focus.
To your right hand thumb.
Just observe your thumb.
It doesn't matter if you feel anything.
Just.
.
.
Try to be very.
.
.
Easy and relaxed as you're shifting your focus.
To your thumb.
There's no effort here.
Apart.
From looking at it.
From observing it,
From feeling it.
And be curious to what is happening.
Without holding to any kind of sensation.
As we're doing with our intention,
We're just letting it go.
Observe whatever intention is,
Happen whatever it is.
Sensation is happening and then let this sensation go.
Without trying to stop it or to Observe them.
Sensation,
But just observe your thumb.
Observe the thumb.
Without any kind of expectation.
Good,
I talked enough.
And we're moving on to the index singer.
Moving on to the index finger.
The right hand.
Let's zoom in.
Letting go of your thumb if you're still.
.
.
With your thumb,
Letting go of your thumb.
And coming to the index finger.
To the middle finger to the ring finger.
With the little finger.
To the palm.
The top of the hand.
The rest.
Wrist of the right hand.
To the right forearm.
The elbow.
To the upper arm.
To the shoulder right shoulder And here.
Observe your whole right arm.
From the tip of the right hand fingers.
Very top of your right shoulder.
Holding your entire Right arm in focus.
At any point you drift into sleep,
That is completely fine.
Whenever you realize.
Come back to my voice and continue wherever you are.
We are currently.
Be completely at ease with it.
We are here at the brink between wakefulness and sleep.
So falling asleep.
Is completely normal at times.
Be here really easy and non-judgmental and kind with yourself.
Inhale here.
And exhale long long long let go of your right hand connecting to the right side of the hip joint.
Slowly as we're letting go of it.
Whole right arm.
Connecting to the right side of the hip.
As we arrive slowly,
Right side of the hip.
We like to travel down.
The right leg.
We're starting by connecting two the right thigh.
To bake.
Muscle.
For right leg.
See how it feels today.
Honoring the right party for the work.
It is doing every day for you.
Connecting further to your right knee.
And the right lower leg.
And cough.
And the shinbone.
Amen.
To your ankle right foot heel of the right foot.
The sole of the right foot.
Top of the right foot and then the big toe a second.
A third.
For you.
And the pinky toe.
Holding now your entire right leg in focus,
In awareness.
And observation.
And inhale down here,
D.
Mom.
And as you're exhaling completely let go of your right leg you And we're connecting right away.
Slowly to our left hand I'm coming to the left hand thumb.
Connecting to the left hand thumb,
Take your time.
Any kind of sensations are allowed here.
If there are any kind of vibrational or tingly sensation,
That is completely fine.
Be courageous here.
Just observing and listening in without having any kind of expectation.
Just observing,
Whatever.
There is to be felt.
We'll be moving onwards to the.
.
.
Index finger the left hand.
Middle finger a ring finger The little finger.
A form.
On top of the hand.
Arrest.
The left forearm.
And that's the elbow.
Left upper arm.
And the left shoulder.
Holding your entire left arm in focus,
In awareness,
Right here,
Right now.
So again from the tip of the left hand fingers to the very top of the left hand.
Of your left shoulder.
Entire left arm in focus and awareness.
And then inhale long,
Long,
Long.
And exhale completely let go of your whole left arm we're now coming to the left side of the hip slowly connecting with the left side of the hip joint.
And letting go of your left arm and connecting to the left side of the hip.
From here we are connecting to the left thigh.
And honoring the big muscle for our left thigh doing so much work for us every day.
I'm connecting further.
The left knee Further down to the left calf and shinbone.
Left lower leg.
Coming to the left ankle.
The heel.
A soul of the foot.
The top of the left foot.
Um here still Big toe of the left foot.
The second toe.
And the third toe.
And forth.
I don't know.
Pinky toe.
We're now coming up to the perineum.
As We're inhaling here,
We're connecting one more time to the.
.
.
Pull left leg.
Inhale.
And.
.
.
As we are exhaling letting go The left leg and we're coming up.
To the perineum between the anus and the genitals.
Resting there for a moment.
The perineum between the anus and the genitals.
She'll stop serving.
And every kind of sensations there are.
And then we are continuing.
By connecting to the.
.
.
Vertebrae on the spine We're climbing up.
Vertebra by vertebra until we reach the belly,
But the navel level,
The navel area.
At this level,
Feel how the breath is flowing in effortlessly into your belly.
As it is flowing in,
Feel how the belly expands to the front,
To the right,
To the left,
To the back,
To all the different sides.
And just be completely at ease of it.
Try to breathe in your natural breath.
Just letting the breath flow.
Deep in your belly.
And as you're exhaling feel.
.
.
The belly sinks in and even the left and the right side sinks in and maybe even the back a little bit sinks in Inhale here two,
Three more times in your time.
And then reconnect to the spine.
At barely naval area level.
And we're climbing up further.
Until.
.
.
We reach the solar plexus.
Area.
Just arriving there.
In your time.
Filling in how it feels to you in this area.
Really do you.
Kind to yourself here.
Nothing you need to do right now apart from I'm sorry,
Baby.
Your body.
How calm does your body feel?
To shift your focus again and again to the solar plexus.
Every time your focus drifts.
Or you drift to sleep.
Try to come back to my voice.
And then shift your focus again to the solar plexus.
To start.
Or the end of the ribcage as you like it.
And then reconnect.
For the spine and rear leg.
Again,
Imagining a ladder.
Spine and vertebra by vertebra,
We're climbing up this ladder.
This time until we reach.
.
.
Heart level.
Chest level There we are.
And is protected.
By our ribcage.
On the menu.
Your body there,
Your heart there.
And just.
.
.
Will be there today.
And absurd.
Let's see if there are any kind of emotions coming up.
Whatever is coming up is completely fine.
Try to let it come up.
Let it come up in a observational quality.
So try to not get too much tangled.
Or attached to something.
Allow it.
Be on the screen.
And you are observing the screen.
Maybe.
Feel a little bit how this emotion feels,
If there are any kind of emotions or if something else comes up.
And then.
.
.
The scene shifts again and maybe you're just again completely focused on your heart,
On your chest.
And that is completely fine.
The next natural exhale.
Come back to.
.
.
Spine,
Reconnect to the spine.
And we're climbing up further vertebra by vertebra Until we reach.
.
.
Fruits level throat area.
And here.
Let's all together inhale your way up.
And your death debt free.
Deep as you like.
And as you're exhaling,
Hum out of your throat as good as you can,
So that you feel some kind of vibration in your throat.
You You can do it very softly.
Inhale one more time.
And hum one more time.
Humming really activates parasympathetic nervous system you're a Vegas nerd Why don't you stay?
Your throat for another.
.
.
Breath for two.
And then continue Climb up further on your vertebra,
Reconnect to your vertebra and we're climbing all the way up.
To the back of our head.
Hmm.
And we are arriving at our end.
We reconnect.
Or the chin bone.
The chin and the jaw the lower lip and the upper lip for inside the mouth to the floor of the mouth and the roof of the mouth.
To your tongue.
Leaving your tongue at the roof of the mouth,
Softly.
Touching the roof of the mouth.
And closing your lips slightly,
So there's only just this little,
Little tiny slit between the lips.
And then connecting to your right nostril.
And your left nostril.
Connecting to the right ear and the left ear.
Connecting to the right eye and the left eye.
Connecting to in between the eyebrows together.
Third eye location.
And here.
Stay for two breaths as we're inhaling.
Try to exhale out of your nose by humming out of your nose.
Inhale.
And hum out of your nose.
Should feel really.
.
.
A slight hum.
A slight vibration.
At the nose level.
One more time,
Inhale.
And hum out of your nose.
I don't know.
Of this as well.
And we're coming to the foreheads.
And to the back of your head.
Bringing these two points together we come into the very crown of your head right now.
The very top of your head,
The very crown.
In arriving here.
We just like to look back.
As if we're standing on the top of a mountain right now.
We're looking back through the journey.
That we've been through.
Like it's little trail that we have been walking up and now we reached The crown off.
The mountain.
We're looking back and we're seeing.
.
.
The beautiful hands that we discovered.
Relax.
That we honored.
Intention that we found in the beginning.
Without bringing it back to mind.
Remember that there was this intention.
And you're seeing it from far.
Hands.
Than there was.
Morph our torso that we saw.
And maybe we even discovered.
.
.
Some nurturing sleep during the body scan.
During the Yu-Na-Mi drop.
Just observing this journey.
And observing the different kind of colors that you're seeing.
From the top of the mountain right now.
Maybe.
To receive.
Forest.
Maybe.
You see?
A stony hill.
And you wind it up.
It was rather difficult.
Maybe it was.
.
.
Tschüss!
Some grass there.
And you travelled just slightly up.
Because.
.
.
All of it felt rather pleasant and easy for you.
However it is for you.
You're.
Mountain.
Yours.
Little help.
That we went up.
Whatever it is.
However you call it.
And you decide to rest for a moment at the top of the mountain.
I'll just take in.
.
.
Fresh air Nor you.
A view.
Back to the past.
And also so many possible views to the front and like where you could go different kind of ways down from the mountain.
Nozzle.
The same path back and forth.
And also be allowed.
Whatever it is,
However you are going to choose.
This you only know yourself.
Let's Many of the paths are beautiful.
Just rest.
On top of the mountain for a moment.
And allow.
Yourself to see.
All that is around you.
Maybe there are some birds.
Maybe there's.
.
.
Are called refreshing wins.
I'm going.
Hearing it from.
Some trees are shaking a little bit.
Maybe you see the blue sky or maybe you see some clouds.
Is the sun shining.
Where is it?
Morning or evening.
Let's see how it feels on top of the mountain.
Do you feel safe?
Do you feel at ease?
Knowing that You're not alone.
The top of the mountain.
And You are not together with somebody on the moon.
You're both.
Together and alone at the same time.
We're all together in it.
And then,
Still.
It is your mountain.
Your health.
Runs.
You have your own.
Your own path.
That you created.
Your own path that you are going to follow further.
Of all its dangers.
If all its You did.
To be uncovered.
And experienced.
Rest in this space.
And feel.
Oh,
You can let go.
Of any tangent.
Still in your body.
Feel the skin.
Your head.
And let go or any kind of tension.
On the skin.
Of your head.
Allow it.
Just disappear with gravity.
Give all the tension over.
From skin of your face to gravity.
Just let gravity take it away.
Feel grounded.
Coming to your arms.
Feel all the skin.
On your arms.
And again.
Allow gravity.
So completely.
Take over all the tension.
That is remaining on the skin of your arms.
Coming to your torso.
Bring your shoulders down.
To the very start of your legs,
All the skin around your body.
Front to the sides to the back Relax all the skin.
And give it over to gravity,
Any kind of tension remaining.
Disappearing into gravity.
And to your feet coming to Feel your feet.
Feel all the skin around your feet.
Oh my god.
Releasing all the tension.
Completely.
Roll onto your legs.
And give it over to gravity.
So you can inhale here.
And exhale,
Release all the remaining tension from your body.
Breathe in your own rhythm.
And slowly.
Come back.
To your intention.
Bring back your intention.
That you found in the beginning.
Of this training.
Take your time.
There's no need to hurry here,
Just.
.
.
Be very soft and patient,
Listening to your intention.
Listening until it's completely here again and appeared again.
Being completely at ease.
And when you are ready.
.
.
Repeat your intention three times silently.
And learning.
As soon as you've done.
Let go of your intention completely.
Allow it to disappear.
Completely.
Honoring your intention.
That I gave you.
Some direction and power for this.
Journey today.
Whenever you're ready,
Start to.
.
.
Move your fingers.
Pick a moment.
You feel ready and really softly.
Maybe even just one by one start to move your fingers.
Bringing back movement into your body super gently.
And conscious.
Mindfully.
Start to move your toes.
And start to move your wrist.
Your ankles,
Your knees,
Your shoulders,
Your elbows,
Your entire body.
In any kind of way that feels good to me.
Trio.
Stretch if you like.
Open your eyes,
Come back to your body,
Slowly.
Mmmmm.
Feel free to sit up,
You can still lie if you like,
However it feels good to you.
Luka.
Samastha Sukhino.
MAMAMTU May there be peace of all beings.
I am bowing down in front of your discipline.
Abundant love and blessings to you.
Namaste.
