Namaste.
Welcome to this guided meditation.
Non-sleep-depressed,
Yoga nidra,
However you like to call it.
My name is Marcel Groux,
I'm your guide.
Today we are going for about 50 minutes.
Of full effect,
Please make sure to be undisturbed.
For the duration of the lesson.
I also like to say Try to commit yourself to the mess,
To the lesson,
To the journey.
So if you join in.
Don't quit halfway.
.
.
What?
Really try to stick around until the end.
Receive all the benefits.
These lie down in a quiet space.
And your arms by your sides.
Palms facing upwards.
With feet facing away from each other.
And your legs spread just a bit.
So it's comfortable.
You can also tuck your chin in a little bit,
Lift your head up and down.
Your head down again,
Really straightening the whole spine.
Possible.
I like to lie.
Without a pillow?
See what feels comfortable to you.
Now all starts.
With this next prop.
Inhale for 5 seconds.
Exhale for seven.
Again,
Inhale for five.
And as you exhale hum like saying something tastes good exhale hum like saying something tastes good Last time,
Inhale for five.
And again,
Excel,
Hum.
Yam Ganapataye Namaha.
Removing all the obstacles.
Come back to your natural breath.
Later,
Bro.
Be as it is.
And then slowly Reconnecting.
.
.
To your individual intention.
Also called Sankalpa in Sanskrit.
We make this intention.
Positive and short term.
Personal and meaningful to you?
And in the present tense.
I give you some examples.
I have.
My back.
I feel.
Scene.
I act.
Com.
I love.
Abundantly.
I speak my truth.
I see with clarity.
I know my worth.
I am present.
If any of those resonate with you.
Feel free.
To take.
Them on as your intention.
Apart from that,
Please.
Be welcomed to just listen in to your body.
And see if an intention.
Comes up to you.
For today's Yoga Nidra.
In case you are more advanced,
You can of course take your intention.
That you found.
Before.
So listen in right now to your body.
Finding your intention for this practice today.
Give you here another two minutes to just listen in.
To your body.
As soon as you have found and its intention.
There's some cowpaw.
Repeat it three times silently.
And then let it go.
Completely.
Understanding.
Knowing.
Not.
This intention.
Will rest in your unconscious.
So let your intention,
Your sankalpa go completely.
And then.
.
.
We come.
To the right hand.
We're starting with a body scan.
We're focusing on the right hand.
A landing at the right hand.
At any point in time.
If you drop into sleep.
That is completely fine.
Whenever you realize,
Come back to my voice.
And continue wherever.
We are.
Right now we're connecting with the right hand.
Connecting to the right hand thumb.
Really focusing your awareness.
Observing your right hand from as much as you can.
All that exists.
Let's just.
.
.
This thumb on the right hand.
There's any kind of pausing.
Of vibrational quality.
Maybe a tingly sensation.
That is completely fine.
Just allow it to be there.
Just allow it and observe it.
Without thinking,
And you want to bring this up more often,
You want to.
.
.
Feel a certain thing in your body more often.
Just allow Whatever is there to be there.
Without touching it.
Connecting to the right hand thumb.
And we are now moving.
.
.
Or the index finger.
The right hand.
Right hand index finger.
Coming to the middle finger and to the ring finger the little finger I mean to the palm.
Coming to the top of the hand.
And.
.
.
A right hand wrist.
Holding your entire right hand in focus right now.
And then.
.
.
Slowly hiking up.
Your lower arm.
Your forearm.
Your right lower arm.
Feel it.
How does it feel today?
And we are hiking up until we reach.
.
.
The right elbow.
Arriving at the right elbow.
Shifting all the awareness,
All your focus.
The right elbow.
Coming further up to the right upper arm.
Feeling it,
Observing it.
And.
.
.
Coming up.
.
.
To the right shoulder.
Here we like to connect the whole right arm.
From the tips.
The fingers of the right hand fingers all the way up to the right shoulder.
Feeling your.
.
.
Whole arm.
The entirety of the right arm.
Awareness.
Focus.
On the whole right arm And then inhale for 5 seconds.
And exhale hum for seven letting go of your right arm Shifting your focus to the.
.
.
Right side of the hip slowly getting there,
Letting go of your right arm and shifting the focus to the right side of the hip joint Driving at the right side of the hip.
And we are now wandering down our right leg.
Field,
A big Phi.
Big muscle That's a right leg.
Oh the big muscle!
All the big muscles.
On your right leg.
Honouring them.
Honoring your right.
Bye.
And coming.
To your knee.
Arriving slowly to your right leg knee.
Going further to your right lower leg Feel the shinbone.
And a cough.
Coming to your ankle.
You heal.
The sole of the foot.
On the top of the foot.
And the big toe in a second.
And the third.
Afford.
And the pinky toe.
Here,
Hold your entire right foot in focus.
Just feel.
Whatever is there.
As good as you can.
And then connect to your entire right leg from there.
Toes of the right foot all the way up to the right side of the hip joint.
Holding your entire right leg in focus.
In awareness.
Inhale here for five seconds.
And exhale,
Hum.
Letting go of your right leg,
Coming to the left.
Hand right now.
Changing to the left hand this humming that we are doing is activating or stimulating the vagus nerve.
So it really relaxes your entire being.
Coming to the left hand.
Striving at your left hand.
There,
Start to feel.
A big thumb.
Of the left hand.
It's still arriving.
Take your time here.
There is so much to see.
Try to Watch closer.
In case you are getting bored,
This is a practice.
Look closer to the left hand thumb.
Really be interested to feel,
To see,
To observe.
And then continue.
To the index finger.
The middle finger the ring finger.
Through the little finger.
Coming to the palm.
To the top of the hand.
And to the wrist holding here your.
Left hand in focus,
In awareness.
And then slowly.
.
.
Moving up here lower.
Left arm.
Left forearm.
Hiking up.
Your left forearm.
Your lower arm.
Hiking towards left elbow.
Arriving slowly on this mountain.
The left elbow feeling it,
Observing it And then climbing up further.
Your left upper arm.
And again,
We are arriving slowly at the left shoulder.
Holding here.
Your whole left arm in focus,
In awareness.
And then connecting to your whole left arm from the tips of the left hand fingers all the way up to the left shoulder.
Holding your entire left arm in focus,
In awareness.
In observation.
Observe it.
Hmm.
And from here take an inhale for five seconds.
And exhale for seven,
Hum.
NAMASTE Letting go of your left arm.
And coming.
The left side of the hip.
Letting go of your left arm and coming to the left side of the hip.
Take your moment here to really arrive at the left side of the hip.
And then.
.
.
When you move down.
Left leg coming to your thigh.
Left,
Phi.
Feeling the big muscles that are doing it.
Work for us every day.
I'm just honouring them.
Being grateful for the work that they are doing every day for us.
Coming to your left knee.
The left lower leg,
The shin bone and the calf.
I'm coming to the left ankle.
A left heel.
The sole of the left foot.
On top of the left foot.
And the big toe a second to The third toe of the left foot.
Of course.
And the pinky toe of the left foot.
Holding your entire left foot in focus,
In awareness right now.
Holding your entire left foot in focus,
In awareness right now.
And from here from all the way up to the left side of the hip and all the way down to your toes,
Holding the whole left leg in focus.
Whole left leg in focus from the tips of the toes of the left leg.
Foot all the way up to the left side of the hill.
You can inhale for five seconds.
And hum,
Exhale for seven,
Letting go of your left leg.
Coming up to your perineum.
Between the anus and the genitals.
Arriving at the perineum.
Just listen there.
And observe.
Add the perineum between the anus and the genitals.
And then we connect to the very start of the spine.
And vertebra by vertebra We hike up,
Or climb up.
On our spine.
Climb up until we reach the belly button level,
Belly button area.
And they are.
Feel your breath.
Let your breath.
Access your belly.
If it feels uncomfortable to you and you realize that.
You're always.
Allowed to.
Open any kind of belt or restriction around your waist.
Feel free to do that.
Otherwise.
.
.
Just breathe.
And feel.
How the belly lifts to the front,
To the right,
To the left and to the back.
We do some active breathing here,
So inhale deep for five seconds.
Feel how you are breathed.
Your belly expands to the front,
To the right,
To the left,
To the back.
And hum again.
One more time,
Inhale.
Feel expansion to the front,
To the right,
To the left,
To the back.
And as you're exhaling,
Hum.
Come back to your natural breathing.
And still allow your breath to flow.
Into your belly.
Hmm,
Wonderful.
Reconnecting to the spine.
Where are we?
Stopped climbing.
We continue to climb up vertebra by vertebra until We reach.
The solar plexus.
The spine vertebra by vertebra until we reach the solar plexus,
The start or end of your ribcage.
And just.
.
.
Rest there.
And feel all around your body at this area.
Observe.
Just be.
Letting go of the solar plexus and reconnecting slowly.
Ooh,
A spine.
And again.
Vergebra by Vergebra,
We're climbing up.
Further.
To your heart.
To your heart,
To your chest.
Arriving there to be curious here as well.
Interested.
To discover whatever is there,
Whatever you're feeling.
Observing your heart.
Observing your chest.
See how your breath feels as we're observing the heart and your chest.
And then let's go again.
And we are connecting back to the spine.
At heart level.
And from there we're.
.
.
Liming up.
To our throat.
Our neck And there.
We like to connect with our voice again,
With our humming.
So three times.
Inhale for 5 seconds.
And exhale for seven.
Hum out of your throat as good as you can.
And feel the vibration.
In your throat,
Around your throat.
Inhale again for 5 seconds.
And hum,
Exhale,
Mmmm.
Last time,
Inhale.
And then a hum,
Exhale,
Mmmm.
Release completely.
And we're coming.
.
.
To the chin and the jaw.
Chin and the jaw.
To the lower lip and the upper lip inside the mouth.
The floor of the mouth.
And the roof of the mouth Coming to your tongue.
And letting your tongue rest and the roof of the mouth.
Connect your tongue to the roof of the mouth.
Close your lips slightly.
So there's just a little tiny slit still open between your lips.
The tongue is resting at the roof of the mouth or the upper palate.
And done.
We continue on.
Right ear the left ear.
Right nostril left nostril.
The right eye.
The left eye.
Coming to in between the eyebrows together.
At the third eye location.
And here I invite you to hum out of the nose,
Just try.
Inhale for five.
And hum out of the nose,
This should be really,
Really high.
Exhale for 7.
Inhale for five.
Exhale hum all of your nose Good job,
Last time.
Inhale for five.
And exhale for seven.
Hum.
Release very softly.
Slowly.
You're doing great.
Coming to the back of your head.
Coming to the very.
.
.
Front of your head.
And coming to the very crown of your head,
The top of your head.
Amazing.
Near feel how you're lying down.
Feel the gravity.
The earth carrying you.
Holding you.
Feel this rootedness.
Going through your body,
This groundedness.
Feel it.
On the back of your head.
Now the back of the head is connected to the mat.
Go to bed,
Wherever you're lying.
Feel how your shoulders are connected to the ground.
Your arms are connected to the ground and your hands are connected to the ground.
Feel.
Your whole entire back.
Connected to the ground.
Release into this ground more.
If more of the.
.
.
Energy.
To the gravity of the Earth.
Just allowing.
Be carried by the gravity of the earth.
And feel your entire right leg.
Allow it to rest into the gravity of the earth.
And feel your entire left leg.
And allow it to rest into the gravity of the earth.
Visualize right now How?
At all these connections.
Into the RFP.
Roots are growing.
Roots are growing that nurture you.
Nurture.
Your skin.
Your entire being.
Feel that these roots grow deeper into the earth holding you,
Carrying you.
Nurturing you and connecting you to the earth.
Yield into this visualization.
And let your roots grow deeper.
And.
.
.
Fast.
These roots are growing deeper.
Visualize.
Not these roots.
Are connecting.
To other.
Humans.
Beings.
And They form a supportive system.
Roots are sharing resources.
Exchanging resources with each other.
So root system is giving out resources.
And in turn getting back resources that they need more.
Letting go of something.
And you have plenty and you're receiving something back.
Nuts.
You lack a little bit.
So feel in.
To what exchanges.
Your root system.
Is doing.
As we are connected.
To it.
Rest into it.
Below.
To just visualize.
In this root system.
How it feels.
And it's growing deep.
Into the earth.
Nurturing you.
Grabbing the resources that you need from the earth.
And then also freighting of other route systems.
Get.
More.
Of what you like.
See that you are balancing your entire being.
As we are doing.
This guided meditation.
That's weird diving.
Into this visualization.
Just allow to be.
And relax.
Even deeper.
Nourish your entire being.
Allow this visualization to relax you even deeper.
Will allow.
All the nutrients.
Flow in.
To let your body of work.
And balance your entire being.
As you're relaxing more.
.
.
Feel that the nutrients are flowing easier.
Through our entire system.
One more time,
Reconnect to this.
Feeling that gravity is carrying you.
Feeling that.
Can adjust.
Relax.
Your entire being right now.
And be carried by the gravity.
Heal your breath.
Just observing your breath without changing the breath.
Observe as you're inhaling through your nose.
Not so.
Air that is coming in.
Might be.
Just.
.
.
A bit colder than the air,
That is.
Going out again.
Let your breath be just as it is.
You're observing your breath.
Realize that NIS.
Guided meditation.
Is in deep work.
That is nourishing you.
Thus balancing and regulating your nervous system.
Or less.
Where the meditation is balancing.
And regulating your nervous system.
And will allow you to.
We energize.
And do all the things.
Alhamdulillah.
With even more awareness.
Enjoy!
Coming back to your hands,
Focus on your hands.
And you hear my R allowed too.
Start.
Move your hands whenever you feel like.
So pick a moment when you like to start to move your hands.
Maybe go very soft,
Finger by finger.
And done.
Start to move your toes.
Start to move your wrists.
Your ankles.
.
.
Your knees.
Your elbows,
Your shoulders,
Your hips.
Your entire body in any kind of way that feels good to you right now.
Start to move your entire body.
Maybe stretch a little bit.
And slowly,
Slowly.
.
.
Feel free to.
.
.
Open the eyes.
Feel free to sit up if you like,
Listen in too.
What do you like?
Or what you.
.
.
Want to do right now.
LOKAM SAMASTAM Sukhino MA BAN CHU May there be peace with every being.
I bow down in front of your discipline.
Abundant love and blessings.
Namaste.
