Namaste.
Welcome to this hour of yoga nidra.
We are going to go through a body scan.
Some visualization.
And also guiding out of this practice.
We have also an intention that we will pick up in the beginning.
For this practice that is individual.
Or more videos.
My name is Marcel Groux,
I'm your guide today.
Please,
Lie down.
In a quiet space.
Remove all the distractions.
Yoga Nidra is practiced lying down.
And your arms by your sides.
Palms up.
Nice closed.
Arms by your sides,
Palms up and eyes closed.
It all starts with this next breath.
Inhale for 5 seconds.
And exhale for seven.
Go again,
Inhale for five.
And exhale hum like saying something tastes good for seven one more time,
Inhale for five And again,
Exhale,
Hum,
Mmm.
OM GAM GANAPATAYE NAMAHA Removing all the obstacles.
And here.
We want to connect to an intention.
To a Sankalpa.
In Sanskrit as it's called,
Sankalpa.
And.
.
.
Misintention.
Is positive and short.
Personal and meaningful to you.
And in the present tense.
I give you here some examples if there is something that resonates to you.
Please feel free to.
.
.
Already choose.
I have My back.
I feel seen.
I act calm.
I laugh abundantly.
I speak my truth.
I see with clarity.
I know my worth.
I am in control.
Right now you can feel into your body or if anything resonated already.
Can also stay with that.
I give you here two minutes.
To listen in to your body.
And see what is coming up for you today in this guided meditation today.
Listen in through your body.
And then,
When you have found.
.
.
And you've listened.
To your intention.
Bring it one time to your mind and repeat it three times.
Silently.
Repeat it three times silently.
And then let go of your intention completely.
Thanking your intention understanding that it will support you from out.
This.
Guided meditation this yoga nidra.
And right now Let's let it go.
Inhale for five seconds.
And exhale for seven humps.
MMMMMMMMMM This homing activates the vagus nerve.
Stimulates it.
Allows you to find even deeper relaxation.
From here.
And slowly.
Are going to connect to the right hand.
We're coming to a body scan.
We are coming to a body scan.
We are connecting to the right hand.
You're arriving with the right hand.
And from there we're connecting to the big thumb of the right hand.
At any point in time if you would fall asleep.
That is completely fine.
Just come back to my voice whenever you realize we want to practice yoga nidra right at the brink of death.
Falling asleep and wakeful.
State.
So between these two states.
A very deep restful state to be in.
Coming to your big thumb on the right hand.
Maybe you feel a certain tingly sensation,
A vibrational sensation.
And that is completely fine.
Be courageous about it,
Nothing can happen.
And also don't grasp anything,
Just be of an observational character.
So practice,
Observation.
Look at your big thumb as good as you can.
And then we're connecting to the index fingers.
The index finger of the right hand.
With the middle finger the ring finger.
To the little finger.
So the palm.
The top of the right hand.
To the wrist and holding your whole right hand in focus,
In awareness.
If at any point in time.
You lose the connection.
My voice.
If you fall asleep and you're getting back,
Please don't worry about it.
Be happy.
Very kind to yourself.
Tschüß!
Go further where we are.
Just reconnect to my voice and go further.
Where we are.
We are now connecting to the forearm.
The right forearm.
Coming to the right elbow.
The right upper arm.
Right shoulder.
You're holding your whole right arm in focus from the fingertips to the right shoulder.
And from there.
.
.
PEACE!
Connect right now.
To the right side of the hip.
We're doing this because.
.
.
Or arm.
Arms,
Our legs.
Are connected in our brain.
After each other on a line.
We're going through this line on our brain,
So we're connecting to the right side of the hippocampus.
And then we're slowly moving down.
The leg.
Right leg Coming right now to the right tie.
Big muscle.
Honoring your big muscle today.
Coming to the knee.
To the lower leg,
To the shin bone and the calf.
Or the ankle.
The heel.
The sole of the foot.
A top of the foot.
Coming to the big toe.
Right big toe.
Right foot,
Big toe.
Second hole the third.
Fourth.
And the pinky toe,
The little toe.
Now holding your whole right foot in focus,
In awareness.
And connecting to the whole right leg right now.
From the toes up to the.
.
.
Right side of the hip.
And here.
.
.
Take a moment.
Feel both your right arm and your right leg and compare the right arm and the right leg to the left arm and the left leg for a moment and see.
If something feels different.
There's maybe.
.
.
More heaviness or more.
Lightness.
Feeling.
The right or the left arm,
The right or the left leg.
And then let go of this comparison.
Inhale for 5 seconds.
And exhale for a seven hum.
Letting go of your right arm and your right leg and wear.
Connecting right now to the left hand.
Coming to your left hand,
Take your time here to arrive.
Again,
If you drift to sleep at any point in time.
.
.
Now this is completely fine.
Just come back to my voice whenever you realize.
Try to.
.
.
Do not move your body.
Try to be relaxed.
And.
.
.
Just observe.
Your body parts as good as you can today.
You're doing great.
Let's connect.
The big thumb off the left hand and from there come to the index finger of the left hand a middle finger.
A ring finger A little finger.
Coming to your palm.
The top of the hand.
The wrist.
Holding your whole left hand in focus here.
Wonderful.
And here we come.
To the left forearm.
The elbow.
The upper arm.
The left shoulder.
Holding your whole left arm in focus,
In awareness.
So from your hands.
From your left hand up.
To the left shoulder.
The fingertips up to the left shoulder.
Holding your whole left arm in focus.
And done.
Letting go.
Welcoming.
The left side of the hip.
Take your time here.
No need to rush.
We are just relaxed.
Connecting to the left side of the hip joint.
Connecting to the left side of the hip and here.
Again we are connecting.
Awareness.
The left thigh.
Big muscle Supporting us every day.
Honoring our left thigh.
Coming to the left knee.
Left lower leg shin bon and the cough.
Coming to the ankle.
The heel.
To the sole of the foot.
The top of the foot.
The big toe.
In a second.
The 3rd.
The 4th.
And the pinky toe And from here,
Holding your hold.
.
.
Left foot in focus in awareness the whole left foot in focus in awareness And then connecting from the left.
Hip down to the left Toes.
Connecting to the whole left leg.
Your whole left leg in focus and awareness.
Mmm.
And let go and one more time let's connect to both of our arms,
And at the same time to both of our legs.
And just.
.
.
The space.
Let's inhale three times,
Inhale for five seconds.
And exhale for seven.
Inhale for five.
And exhale for seven.
And now for five.
And exhale for seven.
And let go of your arms.
And legs and we're coming up So the perineum.
Between the anus and the genitals.
The stress there.
Try to feel in as good as you can.
Roar!
We are now climbing up.
The vertebra.
The spine.
So we're connecting to the spine,
To the start of your spine.
And we're climbing it up vertebra by vertebra until we reach the belly button,
The navel area.
Coming to your belly,
Feeling your belly.
And just with your natural breath,
Let your natural breath flow into your belly.
And feel.
How the belly lifts to the front,
To the right,
To the left,
To the back,
To all the different sides.
And fills your belly.
And as you're exhaling,
How.
.
.
The belly comes again,
Together.
Last breath.
Let it flow naturally.
And let's go of your belly.
Let's reconnect to the spine and we're climbing up further on our spine.
Until.
.
.
We reach.
.
.
Solar plexus.
The sternum.
The start or the end of our ribcage as you like.
The solar plexus area.
And here,
Just.
.
.
Feel all around.
Your ribcage.
Try to feel the back.
And the front.
The sides.
Roar!
And again,
Connecting to your spine slowly.
We are climbing up further.
Come to our heart space,
The chest and the heart.
Honoring our heart space.
And here as you're inhaling.
You can also feel here as.
.
.
The ribcage is filling with air.
To the front,
To the right,
To the left,
To the back,
To all the different sides Mmmmm.
Good job.
And from here.
Reconnect to the spine.
And Imagine again,
Climbing up further.
Coming to our neck 12 roads In the air one time,
Inhale for 5 seconds.
As you're exhaling try to hum out of your throat Effortless.
Easy.
Om.
Like saying,
Mmm,
Something tastes good.
Works well if you're new to this.
Ah,
And letting go.
Your throat and we're coming to the chin and the jaw.
The lower lip and the upper lip inside the mouth,
The floor of the mouth and the roof of the mouth.
Connecting to your tongue.
And leaving the tongue at the roof of your mouth.
Closing your lips slightly so there's just a little slit between the lips.
Connecting to the right nostril to the left nostril the right ear to the left ear.
The right eye to the left eye.
Coming to in between the eyebrows together.
At the third eye location.
And here I invite you to.
.
.
Inhale again for five seconds,
And as you're exhaling,
Try to hum out of your nose as far up as you can.
Try to hum out of your nose.
So let's do it together.
Inhale.
For 5 seconds.
And hum out of the nose.
Great.
Now let the skin.
.
.
Third eye.
Location go.
Come to the back of your head.
Come to the front of your Hence,
The four heads.
Bring these two points together at.
.
.
The very crown of your head.
The top of your head.
Take an inhale for 5 seconds.
And exhale for seven hum You give your skin the permission to relax.
The hole.
Skin on your head.
Permission to relax.
Feel.
How?
Your faces.
Relaxing more and more.
As your Giving the skin.
Permission to.
Head over to gravity.
Be cared by gravity.
Allow to sink into gravity.
Not the skin,
Just relax.
Let it be rejuvenated.
By relaxation.
No more tension in your face.
And we're coming further down too.
Our arms.
And even here I give all the skin around your arms.
The permission to relax.
The permission to lean into gravity.
To be nurtured by gravity.
Instead of holding.
Onto your skin.
Try to relax all the tension.
And coming.
To your legs.
And here as well.
The permission to relax to all the skin around your legs.
Let all the skin around your legs be.
Relax.
The cat.
For by gravity.
Coming to your torso.
From the throat down to the perineum.
All around your body.
With all the skin.
Their permission to relax completely.
Wonderful.
At this point.
Feel how you can sink in deeper into gravity.
Sinking greed deeper into the world.
Being nourished.
By the world.
And here.
Visualize or imagine How?
Roots are growing down into your roots from yourself.
And these roots are drying up a symbiotic relationship with the earth.
The nutrients.
For your body.
For your being.
For all the different challenges in your life.
And you are going to Live through.
Allowing these roots to nurture you.
Allowing these roots to be strong.
Vic.
.
.
And healthy.
Feeling the nourishment from this relaxation,
From this earth.
Coming up to you.
To your entire body.
Mmmmm.
In this state.
Relax.
Even deeper.
Every time you inhale feel how your light as a feather And every time you exhale,
Feel.
We are getting heavier,
Sinking deeper into.
.
.
This nurturing state.
Being nurtured by your roots.
Inhale feeling light like a feather And as you're exhaling,
Feeling heavy as a stone,
All the skin relaxed,
All the skin heavy pulling you down.
Nurturing you.
Giving you space for.
.
.
Yourself,
Your being.
BOOM!
Imagine light like a feather as you're inhaling,
Heavy as a stone as you're exhaling.
Resting into this feeling and calm.
Nothing.
Nothing.
Think,
To do,
To.
.
.
Rest for just allow this day to exist.
And from here.
.
.
Imagine lying.
In the grass Imagine lying in the grass.
There's shadow over you,
There's wind blowing.
It's cooling,
It feels.
Comfortable.
It feels nurturing.
And in the sky.
You see?
The blue sky.
The sun is not to be seen.
It's behind the shadow somewhere.
However,
You see the blue sky.
And in this blue sky sometimes detect some clouds coming up And some clouds going again.
Realizing these clouds are your fault.
Your thoughts coming and drawing you somewhere.
Your thoughts going and dissolving again on this blue sky.
So allow these thoughts to come and go.
As you're observing.
.
.
Your sky.
Your inner mind.
You realize your faults.
On your thinking.
And you almost can feel a thought forming.
And the Ken.
Sense a thought before.
It completely exists.
And can allow or stop this far too.
Start existing as a cloud.
Again being focused on this blue sky.
As you're lying in the grass and looking up to this blue sky.
Realizing that you have a certain control over your thoughts.
That you can.
.
.
Decide to go deeper into a thought.
Or that you can let it dissolve Early.
Before it's completely there.
Visualizing this blue sky in front of you.
Make it beautiful.
How does this beautiful blue sky look like?
What do you enjoy on this blue sky?
Maybe you like to have some thoughts,
Some clouds.
In your blue sky.
Maybe you enjoy these thoughts.
Realizing that if there is too much.
Of these clouds.
There is no more blue sky.
So you lose the awareness.
That you are experiencing the thoughts.
You lose the blue sky.
The Observer.
Are you?
Of the blue sky.
And you can practice.
To See the thoughts in your blue sky.
Relax into.
.
.
The state.
Feeling nurtured.
Feeling seen.
Feeling honored.
Feeling cared for.
Yes,
We bring up all these emotions,
All these feelings.
Might be that you're not seeing the blue sky anymore.
And then that is fine.
Because sometimes there needs to be rain.
There needs to be.
.
.
Clouds that bring rain.
That bring nourishment.
To Yes.
The body.
And minds.
To cool down,
To reflect.
Just see what is there.
Without being completely aware of it.
Let everything be as it just is right now and accept it as it is.
All these emotions,
All these feelings Let them flow through you.
And just let them be.
Accept them.
In this nurturing state.
Retrovenating state.
Roar!
At this point in time.
Slowly come back.
To your intention.
Or Sankalpa that we found in the beginning of this journey.
Bring it back to mines.
And repeat it silently three times.
MMMMMMMMMM Honoring.
This intention.
Knowing that it will support you on your way.
However right now it's time to let it go completely.
Take an inhale for 5 seconds.
And hum and exhale for seven letting go of your intention thanking your intention being grateful for your intention letting go Good.
From here,
Whenever you are ready.
Start.
Your fingers.
Whenever you are ready.
Start.
To move.
Your fingers softly.
Be careful.
And then start.
To move your toes.
Start to move your wrists.
Your ankles.
Your elbows,
Your knees,
Your shoulders.
Your hip.
Your entire body in any kind of way that feels good to you right now.
Uh,
No.
From here You can have your eyes still closed or open as you like.
From here,
Give yourself a big hug.
And We are going to.
.
.
Do this.
Exercise together.
Together we are saying I love you.
You and then your name.
So in 3,
2,
1,
Say I love you,
Marceau.
Let's just say your name.
I give you one more chance here,
Give yourself a hug and in 3,
2,
1,
Say.
.
.
I love you.
Our soul.
Release your arms,
Feel free.
To open your eyes and slowly come back,
Sit up,
Keep on lying as you like.
Sigh.
Good job,
Everybody.
Make sure you drink something.
I'm bowing down in front.
Of your discipline today.
Abandon love and blessings.
Namaste.
