Namaste.
These lie down in a quiet space.
Welcome to this Yoga Nidra.
Bring your arms by your sides.
Your palms up.
Your eyes closed.
Make sure you wire them enough.
And make sure.
.
.
And all distractions are removed.
It all starts.
The next breath.
Inhale for five seconds.
And exhale for seven.
Go again,
Inhale for 5 Every time you exhale,
Hum like something tastes good.
Exhale.
One more time,
Inhale for five.
And exhale for seven.
Oh,
Oh,
Oh,
Oh.
Removing all the obstacles.
Before we continue let's check in to our intention.
That we bring this practice today called intention or sankalpa.
We make it positive and short.
Personal and meaningful,
Present in the present tense.
Here are some examples.
I have.
My back.
I feel.
Scene.
I act.
Home.
I love.
Abundantly.
I speak.
My truth.
I see.
.
.
With clarity.
I know.
My word.
Can also say I am strong Listen in to your body.
And let this intention come up effortless.
Take your time here.
Just about two minutes.
And listen in to your body.
And see what kind of intention comes up.
For you.
Today.
Whenever you've found your intention Repeat it.
Three times.
Take an inhale for five seconds.
As you're exhaling right now releasing your intention completely exhale long long long knowing that your intention will guide you.
Throughout this practice.
Maybe even outside of it slowly Let's.
.
.
Start.
The bodies can.
.
.
Our toes today.
And we gradually scan.
Up our body.
Connecting to both of our feet.
Connecting to both of our big toes right here right now there is any kind of vibrational sensation.
Tingly sensation.
And it's completely fine.
You're completely safe to experience these sensations.
Be courageous.
Nozzle.
Laudan.
And not search them.
Do not be attached to.
Sensations just see what is there connecting to your big toes.
Both of your big toes The second toe.
The third tool.
The fourth tool The pinky toe.
The sole of the foot.
Soul of the feet.
The heels.
Top of the feet.
Young course.
Connecting to the whole feed right here right now.
Stay with your whole feet.
Inhale for five seconds And as you're exhaling,
Long,
Long,
Long,
Releasing the feet.
Coming further up to your lower legs right here,
Right now.
Feeling your lower legs.
The shin bone.
And the curves.
And further up to your knees.
Try to feel in as good as you can to your knees.
Feel all the sensations.
Without being attached to any sensations.
Just observe what is there.
Allow whatever is there to be there.
Let me further up to your big Thighs.
Arriving at your big thighs.
The big muscles supporting you every day.
Thanking them.
Feeling them.
Seeing them.
Connecting to your bot Love of your buttcheeks.
And from there,
Let's reconnect.
Our hips from our butt cheeks down to the very feet Connecting to the whole legs right here right now Feeling your whole legs.
You're doing great.
You're doing great.
Inhale for five seconds.
And letting go for seven seconds exhale and let go.
We're coming to your perineum between your anus and your genitals.
Arriving there giving yourself time,
And from there,
In the perineum,
Between your anus and your genitals,
We are connecting.
The very start Off the spine.
The very first vertebra Imagining.
The Virgil Bra like.
A ladder,
Visualizing it like a ladder that you can climb up.
Step by step.
And we're climbing up the first few steps.
Until we arrive.
At the belly button area the navel.
And there.
Feel in.
Feel in to your belly.
Feel how your belly rises and falls.
Feel how the belly.
Extends to the right side extends to the left side extends to the back as you're inhaling to all the different sites.
And how it falls again as you're exhaling Mmmmm.
Always feel free to Hum as you're exhaling.
Activating and stimulating your vagus nerve.
Mmm.
Reconnecting slowly to your spine.
To that.
Leather you're visualized We're climbing up further.
Higher To the start.
Off your sternum.
Start or the end of your ribcage Just arriving there and feeling in.
And today.
.
.
We're connecting deeper,
Deeper,
Deeper to the sternum.
The very center of our core.
We're staying here for longer.
Before we move on Feeling all the way around your body.
All the way The wrongs.
The middle of your torso also imagine you can feel in to your body And then.
.
.
When you are ready.
Start to imagine.
A yellow light source.
A yellow light source that is coming from within your body at this level.
See where it's coming from exactly.
Maybe from your spine maybe from your sternum C for yourself.
Where this yellow light source is coming from.
See the intensity.
The brightness.
The color.
Is it?
Very.
Right.
Is it rather.
.
.
A soft yellow.
How big is the light source?
All small.
Allowing it to be Just as it is.
C.
How it moves see how it changes and just allow it to be to exist.
Maybe it's growing brighter.
Maybe it's.
.
.
Slowly slowly Calming down.
Then getting brighter again Just let it be as it is.
And gradually feel Hold this.
Yellow light is nurturing your body is warming your body is giving you energy you have not felt before or since a long time.
Certain meaningfulness certain Right.
A certain.
.
.
Section.
Potential Adieu.
And use.
For whatever lies ahead in your path.
But there were beautiful things whatever beautiful challenges await you.
You can use it to show up fully being proud of yourself,
Hands.
Being seen by others.
And in turn.
.
.
Using this energy To see others.
One more time.
Connect to the light source.
One more time,
Visualize,
Imagine this light source.
Yellow lights Where is it?
Does it grow?
Is it big?
Is it small?
However it is,
It is fine Find the gratitude for it.
Nurture it.
By thanking.
The slide source.
No matter how big or small it is Banking this yellow light source at our sternum level.
Wherever you have found it.
And slowly allowing it to Move out of consciousness.
Move out of awareness.
Reconnecting to the spine at sternum level And again.
Climbing up further.
On your spine.
Until we reach… our chest level,
Our heart.
Level.
Connecting to your heart,
To your chest Mmm.
Softly feeling what's happening there.
Man.
Honouring your heart.
We are moving on nobody part is less than another Even if we move a little quicker through the heart right now and through other party points.
Reconnecting to the spine.
We're climbing up further.
Until we arrive.
The neck the throat and there we take an inhale For five seconds.
And we are exhale.
For seven letting go off your entire torso right here right now from your perineum up to your throat and we are connecting to our shoulders.
The shoulders Rear.
Walking down.
To our upper arms.
Through our elbows.
Oh,
Lower arm.
The wrist Top of the hands.
The palms.
Your thumbs.
The index fingers Metal fingers.
Ring fingers.
And the little pinky fingers.
Feeling just your hands right here,
Right now.
Take a moment.
And inhale for five seconds And exhale for seven.
At any time you fall asleep,
That's completely fine.
Just whenever you realize,
Come back to my voice.
Connecting now from your fingers to your shoulders,
Having your whole arms in focus.
Healing your whole arms right here,
Right now.
Inhale again for five seconds.
And hum and exhale for seven letting go of your arms And coming now further up.
Your head.
To your chin and your jaw Feel your chin and your jaw.
Lower lip.
The upper lip.
Inside the mouth floor of the mouth the roof of the mouth and your tongue Let your tongue rest on the roof of the mouth.
Closing your lips slightly.
So that's just There is a little slit between your lips.
Connecting your nostrils to your nose to the right nostril.
The left most true Connecting to the right ear.
Or the left ear.
Connecting to the right eye.
Connecting to the left eye.
Connecting to in between the eyebrows.
The third eye location.
In there,
We like to.
Inhale and then hum out of your nose as good as you can activating this vagus nerve differently.
Try it.
Mmm.
One more time.
Inhale for five.
And exhale for seven.
Hum all of your nose.
Feeling the connection to your third eye.
Coming to the back of your head the forehead the very top of your head.
The crown of your head.
A nail for five.
Next release.
Let me imagine all the skin on your face and try to Let it go.
Completely.
All the tension,
Let it dissolve on your face.
Feel.
Now your skin gets heavier.
You can release it completely.
Feel the skin of your head get heavier.
And release it completely.
Coming down to your arms,
Feel the skin of your arms get heavier.
And release them completely.
All the skin of your arms.
All the skin.
Can relax.
Nothing needs to hold on.
Connecting to your torso.
Feel all the skin around your body.
And relax completely All this kin.
.
.
On your torso from the perineum up to your throat All the skin relax.
Coming to your Lex.
Feeling all the skin around your legs.
And allowing all the skin of your legs to relax completely Nothing needs to hold on.
And from there.
.
.
Take an inhale for five seconds.
And exhale for seven,
Releasing all the skin off your body.
Even more relaxed on your entire body,
Your head,
Your shoulders,
Your arms.
Your throat,
Your whole torso,
Your legs,
Your toes.
For fee.
Everything relaxed.
Mmm.
And from here We enter a visualization.
Imagine.
To see tree in front of you And three that is growing.
However you like it.
See what kind of tree it is see how big its stem is see if it's small or big strong or weak held up by a stick.
Carrying itself.
See how this tree looks like.
See if the tree is flowering Let's see if there are some birds and the tree occupying the tree see how it's See how it looks like.
See the colors.
What kind of colors are there to be found?
Within the tree Is there brown?
Is there green?
Is there white or yellow?
There are more colors to be found.
Imagine.
You can touch the tree.
Feel its surface.
Feel its texture.
How does the tree feel?
Can you hear the tree?
Maybe there is wind then The leaves are.
.
.
Softly shaking in the wind.
Or the birds,
Of course.
Whatever it is,
Maybe you find.
.
.
Or hear something different.
That's completely fine.
Can you smell the tree?
How does the tree smell?
What does this tree do to you?
Do you feel calm?
And comfort.
How do you feel?
And it's your tree.
Beautiful.
No matter It's big or small,
Strong or weak.
Young nor old.
It has the potential to grow.
And.
.
.
Maybe even bring fruits.
To you.
Nurture you.
One more time,
Imagine this tree in front of you allowing it to be just as it is Furious.
And full of wonder.
Find gratitudes.
For your tree.
And you'll create it within your mind.
Knowing that you can create Such beautiful.
Things in the world.
You can Alleviate.
And help.
Trees to grow.
Our ideas come to life.
That you have Ideas.
For waiting.
To be born.
Through you.
Suddenly See a yellow light.
Coming from the tree.
Seeing this tree.
Is within you.
Not just out of you.
Growing outside of you.
This tree in all its beauty belongs to you.
Has been created by you.
In all its beauty and maybe all its flaws.
It is yours and.
.
.
Because of all the flaws.
It's also even more beautiful.
And worth to be protected.
Why you?
Seeing this yellow lights coming from the tree.
Reconnecting with it.
Taking it back in.
Imagine this.
Tree and you are merging together becoming.
.
.
One being.
Mystery and you This idea.
Coming back to you.
This light.
Coming back inside you.
And again.
Being grateful.
Finding gratitude.
For your potential to create manifest.
To allow things to be manifested around you harmonious way.
Merging with the tree Take an inhale for five seconds.
And exhale for seven letting go of this visualization honoring it And just.
.
.
Take a moment to just feel your breath here.
Feel how your belly rises and falls.
Feel how you're maybe.
.
.
Went very very deep That's completely fine.
Just give yourself time here to be.
To Lie.
There's time.
Whatever came up.
Is meant for you whatever came up.
Is meant for you.
Whatever came up.
Is meant for you I'd rather leave.
Take your time and bring back Your intention to mine.
The intention that we found in the beginning.
Of this journey.
When you're ready repeat your intention three times Sankalpa.
He did three times.
Amen.
Banking your intention and letting it go.
Letting it dissolve.
Knowing that.
.
.
Whenever you need it it will come back to you but right now Let it go completely.
Thanking it.
Make it out of time.
Come back to your body.
Start to move your fingers softly.
Whenever you feel ready Start to move your fingers softly whenever you feel ready.
Start to move your fingers softly whenever you feel ready.
And then continue Remove your.
.
.
Toast Your wrists.
Your ankles.
Your elbows.
Your knees.
Your shoulders,
Your hips,
Your entire body in any kind of way that feels good to you right here,
Right now.
Take one more time.
Inhale for five seconds.
And exhale for seven.
Gradually coming back to your body more and more And either sit up or stay lying as it feels comfortable to you.
Loka.
Samasta.
SUKI NO Mabantu.
May there be peace of all beings.
I'm bowing in front of you.
For your discipline.
Before we close Bring your arms around your body.
I'll invite you to say after me I love you,
And then your name.
And free.
To One.
I love you,
Marcel Together with your name,
Of course.
Let's do it one more time and give you another chance.
Three,
Two.
One.
I love you Marcel Whatever your beautiful name is.
Much love out to you Release your arms.
Mmm.
Abundant love and blessings to you.
Namaste.
