Namaste.
Welcome in.
Welcome in for today's Yoga Nidra.
My name is Marcel Agroux and I'm your guide today.
We're going deep through our body with a body scan.
We're going to first set an intention.
And done.
Head into a visualization.
Let's see where it takes us today.
I'm glad to have you.
And I invite you to lie down.
On a bed or on a mat.
Hands.
My heart goes out to you for having the courage to go on this journey.
Together.
We're here together.
And alone at the same time.
So please,
In the first part,
We are picking up an intention and this intention is meant for you.
Even though we are doing the practice.
All together.
This intention is yours.
So good to have you today.
And please lie down as I said before.
Make sure you remove all the distractions.
Bring your arms by your sides.
Palms are pointing upwards.
Feet are facing away from each other.
You can also lift your head up.
Slightly tuck your chin in a little bit.
And put your hat back down again.
Make sure it feels comfortable.
Here just a little reminder if you really like to go deep try to not move your body try to Lie still.
Lie completely still.
Rains.
And from here,
We start.
Together.
Inhale for 5 seconds.
And exhale for seven.
Again,
Inhale for five.
Exhale hum like mmm something tastes good say mmm And last time,
Inhale for five.
And exhale for seven hum.
OM GAM GANAPATAYE NAMAHA.
Removing all the obstacles.
Let your breath flow naturally,
No controlling.
And in this space.
We're going to connect.
To the intention,
To the sankalpa.
Today's Yuga Ninja.
If you are already experienced.
Please feel free to use your own Sankalpa,
Your intention.
Otherwise.
.
.
Connect to your intention for this Yoga Nidra today.
Make this intention positive and short.
Personal and meaningful to you.
And in the present tense.
I give you some examples.
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.
I am in control.
These were some examples.
If anything resonated with you,
Feel free to connect with that short sentence.
Otherwise,
Please listen in to your body right now.
Try to look into your body.
And see what's coming up.
Through your body.
I give you here two minutes.
And Then we are going further to a body scan.
And done.
Slowly,
When you have found your intention.
Repeat it three times.
Good job.
Release your intention.
Completely.
Letting it go.
This means that in your unconsciousness,
This intention will reside,
The sinkhalpa will be,
It's like a seed.
That you are planting.
However,
We want to let it go from our consciousness right now.
And it will give you the strength to keep on going.
If that's sad.
We're now connecting to our right hand.
We are entering the body scan.
And we're connecting with the right hand.
To the right hand.
If there is any kind of tingly sensation or vibrational sensation,
That is completely fine.
Be courageous.
Just observe.
Just observe.
There doesn't need to be anything.
Can be just emptiness that you will feel.
And if there's tingly or vibrational sensation,
That is also completely fine.
Connecting to your right hand at this point.
And connecting to the right.
Fun.
Of your right hand.
The index finger With your right hand.
If at any point you fall asleep,
That is completely fine.
Just come back to my voice whenever you realize coming to your right.
Hand middle finger The ring finger.
A little finger.
The palm,
On top of the hand.
The wrist.
Holding your whole hand in focus,
In awareness.
Take an inhale for 5 seconds.
Exhale for seven and let go of your right hand completely coming to your right forearm.
Right elbow.
Right upper arm.
The right shoulder.
Now holding your whole right arm in focus from the fingers to your shoulders one more time your whole hand up to your right shoulder.
Inhale for 5 seconds.
And exhale for seven.
Let go of your whole right arm here.
And we are connecting.
Right side of our hip.
Slowly,
Slowly.
On the right side of the hip we're going down.
The right.
Bye.
The big muscle.
Right knee.
Alright,
Lower leg.
A shinbone and a calf.
The ankle.
On a hill.
A soul of the foot.
The top of the foot.
And the big toe.
A second.
Inferred.
A fourth.
And the pinky toe.
Holding your whole right foot in focus right now.
In awareness and focus.
You can inhale for 5 seconds.
And exhale for seven.
Letting go of your right foot.
And connecting to your whole right leg.
So the foot is always also involved here from the toes up to the right side of the hip.
The whole right leg.
Feeling the whole right lack of awareness.
One more time,
Inhale for 5 seconds.
And exhale for seven.
Letting go of your whole right leg and reconnecting slowly.
To the left side and as we're transitioning.
.
.
Feel into how the right side feels and how the left side feels at this point.
Do the sides feel different?
Maybe there's a certain heaviness or lightness to be felt on one side.
Or maybe there's more warmth or coldness on one side than the other.
And then we are connecting fully to the left hand right now Connecting to the left hand.
Take your time.
And from there,
Connecting to the big thumb of the left hand.
Index finger.
Middle finger.
The ring finger.
The little finger.
Coming to the palm.
To the top of the hand.
The wrist.
And to your whole left hand,
Holding your whole left hand in focus,
In awareness right now.
Take an inhale for five seconds.
And exhale for seven.
Let go of your left hand.
Coming to the left forearm right now.
The left elbow and the left upper arm.
Left shoulder.
Holding your whole left arm in focus,
Right here,
Right now.
From the left hand fingers.
Up to the left shoulders,
Holding your whole left arm in focus.
And here,
Inhale for 5 seconds.
And exhale for seven.
Letting go,
Completely coming to the left side of your hip.
Hmm.
Move to the left side of your head.
From there going down to the left 5.
Coming to the left knee to the left lower leg to the shinbone and the calf.
To the ankle.
The heel.
The sole of the foot.
To the top of the foot.
The big toe in a second.
A third.
A fourth and a pinky toe.
Here hold your whole left foot in focus,
In awareness.
Inhale again for 5 seconds.
And exhale for seven.
Let go of your left foot.
And connecting slowly to your whole left leg.
This includes your foot again.
Quickly reconnect to your foot and to your whole leg right now.
Feel.
All the way up.
The left side of the hip.
Feel the strong muscles of your legs.
And from there inhale for 5 seconds And exhale for seven.
Letting go.
And from here we like to connect to our bot for a moment.
Feel our but are a muscle Connected.
To the floor.
Honoring our butts.
And done.
Connect.
To the perineum between your anus and your genitals.
Just try to feel and space.
As good as you can.
Shifting all the awareness there.
And from that place.
.
.
We're slowly connecting to the very start of your spine.
And from there we are climbing up.
Vertebra by vertebra.
Vertebra by vertebra until we reach The belly button level.
The navel area.
Grrrr.
And as you're arriving there,
Feel in.
How your belly.
.
.
Rises.
Effortlessly up.
And falls effortlessly down again.
At this point I also allow you if there's any kind of like feeling of.
Tension there maybe because you were like some strong belts.
Tight trousers.
Feel free to open your trousers,
Your belt a little bit,
So the breath in can flow easier down into your belly.
At this point I feel the same because I also wear a belt and I also open it up a little bit more.
And let the breath flow easily effortlessly into your belly.
And feel how the belly expands to the front,
To the right,
To the left and to the back.
Filling all the sides of your belly.
And as you're exhaling feel how leaves and the belly comes down again.
From all the sites.
Wonderful.
Allow whatever comes up whatever you feel any kind of emotions also to be there if your belly And then,
Let go.
Your belly slowly by inhaling again for 5 seconds and this time really deeply inhale into your belly.
Heal how the belly.
Expands to all the different sides one more time.
And then exhale for seven Reconnect to the spine.
And we're climbing up further.
Until we reach solar plexus,
The sternum area.
And just tune in.
All the way around there.
All the way around your body.
Feeling this level letting your breath flow easily,
Effortlessly And then slowly let go again.
Inhale for five seconds.
And exhale for seven.
HMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM connecting further up to your heart climbing up further on your vertebra,
On your spine.
Until we reach the heart level.
Heart and the chest.
Mmmmm.
And just rest there.
Without any kind of.
Thing you need to hold on to,
Just observe.
What is happening in your chest,
In your heart?
Just observe.
There is nothing that you need to feel.
You can just listen into your body,
What is there?
And then connect further up.
Slowly by again inhaling for five seconds And exhaling for seven,
Hum.
And coming further up to your neck and your throat.
Stay there.
For a little bit.
And this time we really try to hum out of our throat as good as we can.
So really try to feel the vibration coming from your throat.
So inhale for five seconds.
And exhale for seven hum hum out of your throat Good job.
Do it one more time.
So you modulate a little bit the frequency to shift the humming to your throat.
So try this one more time.
Inhale for 5 seconds.
And hum for seven you Great job.
And now connecting to the chin and the jaw.
The lower lip and the upper lip.
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.
Loosely attached,
Meanwhile closing your lips slightly.
So there's just this little tiny slit between the lips.
And from there we're coming up.
To your right cheek.
The left cheek.
To the right nostril,
To the left nostril,
To your right eye,
To your left eye,
To your right ear,
To the left ear.
And.
.
.
Coming.
.
.
Between the eyebrows together at the third eye location.
We like to.
.
.
Now try to hum out of your nose.
So the humming will be.
.
.
Very far up and you might feel a certain vibration there occurring.
We're doing it two times,
Inhale for five seconds.
Man,
Hum out of the nose!
And again inhale for 5 seconds.
And hum out of your nose.
Take it slow.
We are continuing to shift our focus to our forehead.
And to the back of our head.
Now we're bringing these two points together.
At the very top of our head,
At the crown of our head.
Great job!
With this,
We're slowly finishing up our body scan.
We start to feel the skin of our body Start to feel the skin of our face.
Of our whole head.
Try to feel the whole skin of our heads.
I give you permission to release all the tension on the skin.
Of your face,
Of your head.
Releasing all the tension on the skin.
Feel how gravity takes over.
Um.
.
.
The tension on your skin.
This shall feel rejuvenating to you.
And we're continuing here.
To the arms,
Down From the shoulders to the fingers,
Feel all the skin.
Around your arms.
And again letting go all the tension around the skin on your arms.
Feel how the skin gets heavier.
And gravity takes over completely.
Feel how you can relax more and more as we're allowing the skin to relax.
Coming to our legs,
From the hips,
From our butts down to the very toes.
Allow all the skin.
On your legs to relax,
Feel how gravity takes over.
Let gravity take over completely.
And let all the skin around your legs.
Relax.
Completely.
And from here I come up.
Come back up to your butt.
To a perineum.
Start of the spine and we want to Now connect All right.
The skin around your torso.
Your belly.
Your chest.
Also your throat.
Your neck.
Pull back.
All the skin relaxed.
All the skin,
No permission,
Too.
Relax.
And from this space.
Take an inhale for 5 seconds.
And exhale,
Nurture all the skin of you,
Every cell of your body.
Relaxed and rejuvenated in this state.
From here.
See ya.
How you are connected to the earth,
The gravity.
And feel how the roots like the gravity that you feel like roots are growing into the earth.
And all of our roots are growing into the earth.
Deeper.
And as trees are exchanging Minerals Nutrients.
With each other.
Let's also exchange in this beautiful relationship.
That trees have.
Let us exchange nutrients.
With each other.
In a symbiotic relationship.
You are taking what you need and you are giving what you have plenty of.
A trade that is fair for everybody who's joining.
And for some that struggle.
They can have a little bit more of this plantiness.
And they will be able to share as well.
Very soon.
In this energy in this.
Sharing circle,
If you will.
Imagine your roots growing stronger into the earth.
Imagine that these routes are not just there for the taking.
And also for the giving.
So your body,
Your being can be in balance.
Because.
.
.
But you have plenty of.
You might want to also give away.
So you can be more balanced again.
Rest into this feeling.
Of just being.
In a state of homeostasis.
In a state.
That is equilibrium.
Balance.
That is completely.
.
.
Not taking to stress.
Not taking over tipping over to to paint.
Not tipping over to pleasure,
But just.
.
.
In a state of Observing.
Observance.
In our observing state.
While you can.
Realize your true spirit,
Your true being.
In a state where you can find balance.
So you can.
Then return and Be able to go after what you love to do in your life.
Rest in the space.
When you're ready.
One more time,
Connect.
To these roots.
And allow them to B visualizations this means that they have nurtured you right now on that day.
Canal completely.
Retract and come back to you.
Feeling the gravity.
Resting in this space.
Feeling every inhale.
And every exhale that you are taking Observe what's happening within you when you're inhaling.
Maybe you start to feel lighter?
And as you're exhaling maybe you start to feel heavier Maybe you start to feel warmer as you're inhaling.
Maybe you start to feel colder as you're exhaling.
On their fall in the space slowly bring back.
To your mind.
And tension.
The Sankalpa that we found in the beginning of this journey.
Bring back your intention,
Your Sun Culper!
And repeat it three times in your time.
And from this space let go of your intention again,
Your Sankalpa completely.
Knowing that it will serve you when you most need it.
Will come back to you when you most need it.
From this space.
You are invited to start to move your fingers whenever you feel ready.
So take your time here to really find a great moment for yourself to start to move your fingers,
Maybe even one by one.
Maybe very slowly.
To come back to your body in a way that feels good to your whole being.
And here start to move your toes as well when you're ready.
Again,
Maybe toe-by-toe if you can.
Really being curious and soft.
And then start to move your whole hands,
Your whole body.
Your ankle,
Your wrists.
And gradually start to move more and more of your body,
Curious.
And softly returning Tiora body in a respectful way.
You can decide if you like to sit up or just keep on lying.
Completely fine.
I invite you to do a last exercise together with me that I like to do from time to time.
Bring your hands around your body.
And give yourself a hug.
And as you're doing this.
.
.
I invite you to say together with me.
I love you,
And then,
Your name.
And we're doing this together in 3,
2,
1.
I love you,
Marcel.
And for everybody who.
.
.
Was a bit too slow,
We're doing it one more time together.
So everybody can join in.
And this is not as easy for everybody as for the other person and for the other human.
That's completely fine.
So we're doing it one more time in 3,
2,
1,
Go.
I love you,
Marcel.
Let go of your arms.
Slowly Coming back completely,
Feel free to open your eyes.
LOKA SAMASTA Sukhino.
MABUNTU!
May there be peace with all beings.
Abundant love and blessings to you.
Namaste.
