Namaste.
And welcome to this Yuga Nidra today.
I'm your guide Marcel Groux and we are going for 15 minutes today.
50 minutes today.
In case you like to join in,
I recommend that you join in for the full duration.
Of course,
If you need to head out somewhere in between or if it's getting late.
Too much.
Please,
Please look after yourself and you're welcome to leave the session early.
And right now.
.
.
Remove all the distractions,
Make sure.
.
.
There's no phone buzzing Set your phone to.
.
.
Do not disturb mode.
Any electronics just put away.
And is not serving you right now.
And lie down in a quiet space.
Either on a mat or on a bed or just on the floor.
However feels good to you.
Bring your arms by your sides.
Palms are facing up to the sky.
If you're facing your palms up to the sky,
This opens your shoulders slightly.
That's why we want to have the palms open towards the sky.
If this feels too vulnerable to you,
You're also invited to bring your palms towards your heart.
And basically.
.
.
Close your chest slightly.
Protect yourself and feel into your heart space.
This is a variation.
Whatever feels better to you if you need to.
Maybe a little bit more.
Careful with yourself today.
This is a variation as well and will completely change the whole experience.
Close your eyes.
And it all starts.
.
.
The next breath.
Also make sure your legs are apart,
Feet are facing away from each other.
Tuck your chin in a little bit.
And rest your head again on the floor.
On the mats,
The beds,
Wherever you are.
And it all starts with the next breath,
As I said.
Inhale for five seconds.
And exhale for seven.
Go again,
Inhale for five.
This time as you exhale hum like saying something tastes good like mmm Exhale for 7.
This activates,
Stimulates the vagus nerve.
Inhale for 5 last time.
And exhale for seven,
Hum again.
Om Gam Ganapataye Namaha.
Removing all the obstacles.
Coming back to your natural breath.
So just Let your natural breath.
Be as it is.
Hmmmm.
And from here.
We're going to connect.
To our intention.
Always some copper.
In case you're new to this.
Free.
Find Sankalpa in a moment or this intention.
If you're already experienced and have your own.
Some copper.
Intention.
And please feel free to use that.
We're making this sine kappa positive and short.
Personal and meaningful to you.
In the present tense.
Here are some examples.
I have my back.
I feel sin.
I act.
Com.
I love.
Abandoned you.
I speak.
My truth.
I see.
With clarity.
I know my worth.
You and I am present.
If any of these intentions resonated with you,
Feel free to use.
Any of those.
Apart from that.
.
.
You're now invited to listen in to your body.
And see.
As something comes up.
Something comes up.
And speaks to you.
So just try to feel in.
To your body.
And see if any tension is coming up.
I give you here two minutes.
Just listen.
Try to lie as still as you can as you're listening in to your body.
And then,
As soon as you found your intention.
.
.
Take it and repeat it three times silently.
And then let it go completely.
Understanding that,
It will stay within your unconsciousness.
Will stay within you.
On this journey together with you.
Let it go completely.
Hmm.
We're now coming in.
To the right hand.
According to the body scan and wear.
Shifting our awareness to the right hand.
All the attention.
On the focus.
Now let's do the right hand.
If there is any kind of vibration or no.
Sensation,
Or tingly sensation,
That is completely fine.
Just be courageous there and let it happen.
And also.
.
.
Just let it go again.
If there is nothing at all.
Now it is completely fine.
Just observe as focused.
Underwear.
And mindful as you can be.
Just your right hand right now.
We are shifting the focus to the right hand thumb.
At any point in time if you fall asleep,
That is completely fine.
Just whenever you realize,
Come back to my voice and continue where we are.
Left off where we are.
Just join in again.
We are at the right hand thumb.
We're taking our time here.
On the ring Alright,
And thumb.
For the work.
Let's do it.
Every day.
For you.
Mmm.
And we're continuing with the right hand index finger.
And the middle finger.
The ring finger.
I'll do a little finger.
To the palm the top of the hand.
In the wrist and holding your entire right hand in focus,
In an awareness.
Observing observing your right hand We can inhale here for five seconds.
And exhale for 7,
Hummm,
Letting go of your right hand and we're now connecting with right lower arm slowly hiking up our right arm Connecting to your right lower arm.
And slowly coming to your right elbow.
And wide upper arm.
Making up the right upper arm.
Until we arrive.
At the right shoulder.
And here one more time we're connecting to the whole right arm on the.
.
.
Fingers of the right hand all the way up to the left.
To the right shoulder.
Holding.
Your entire right arm in focus,
In awareness.
Honoring the whole right arm.
And raditudes and holding,
Hold right on.
Inhale for five seconds.
Exhale for seven hum and let go of your right arm we are connecting to the right side of the hip arriving there softly,
Slowly.
No need to hurry.
Just in your time letting go of the right arm and arriving.
Right side of the headband.
We're preparing ourselves to.
.
.
Moved on our right leg.
Arriving at the right side of the hill.
If you want you can also focus a bit on the right side of the butt.
And then.
.
.
Who we are.
Annoying.
To the right high and bacon muscle.
And lag arriving now.
Really try to feel in.
As good as you can.
Shifting all the focus,
All the awareness there.
Observing.
Do not expect any kind of sensation,
But just listening.
As if you're viewing a picture.
I'm just observing.
Curiously.
You're right.
Fine.
And then we continue to the right knee.
Arriving at the right knee honoring the right knee.
And we climb further down.
To your lower leg,
The right lower leg to the shinbone and the calf.
Holding your lower leg and focus in awareness.
You are doing just great.
Allowing all the sensations to be registered.
Unobserved And we're going further.
To the right angle on the ring Finding gratitude on your right ankle.
Coming to the right heel.
And the sole of the foot.
Coming to die.
Right sole of the foot.
Hmm.
And the top of the foot.
And we're coming to the big toe of the right foot today we take here a bit longer really connecting in with them.
Holes as well.
The big toe of the right foot.
The second toe.
Allow all the sensations to be there.
To happen.
B carriers and B carriages.
Just listen in as good as you can.
Coming to die.
Third toe of the right foot.
Honoring all the toes.
The toes that are bringing you stability.
You're walking.
Maybe too long.
Fourth toe.
And the fifth hole.
I'm zero.
Holding all the toes in focus.
All the toes of the right foot.
And focus on awareness.
And from there,
Holding your entire right foot.
And focus.
There's more folding.
Your entire right,
Left,
From the tips of the toes.
All the way up.
To the right side.
Right,
But.
.
.
In focus,
In awareness.
And right butt cheek all the way down.
The toes.
Their right foot.
Honoring your entire right leg.
Inhale for five seconds.
And exhale for seven,
Hum.
Letting go of your right meh.
And just for a moment.
Fill in the both of the sides.
Right arm and the right The right arm and the left leg.
The right arm and the left arm,
And the right leg and the left leg.
Compare the two sides to each other.
Prepare.
The right arm and the right leg to the left arm and the left leg.
And see if they feel different.
At this point we're shifting the focus,
The awareness,
To the left.
Arriving at the left hand.
As we are.
Observing left.
Hands.
We're almost massaging.
Our left side right now.
With our awareness,
With our focus,
Massaging our left side as we massage our right.
Our right side.
Making.
.
.
Your body feels seen and honored.
And even feeling gratitude for your body.
So your body is reacting to all of what we're doing.
Looking at your left hand Observing your left hand.
And we're shifting the awareness to the left hand thumb.
Shifting the awareness to the left Index finger.
Shifting the awareness to the left middle finger shifting the awareness to the left hand ring finger And coming to the left hand little finger.
Coming to the palm.
To the top of the hand.
To the left hand wrist.
And holding your interior left hand in focus,
In awareness.
Hmm.
At any point,
If you fall asleep,
Just.
.
.
Come back to my voice whenever you realize and continue wherever we are.
Holding your entire left hand in focus,
In awareness.
Here an inhale for 5 seconds.
And exhale for 7.
Letting go of your left hand and coming.
To the left lower arm,
Left forearm.
You're slowly hiking up this lower arm,
This forearm.
Feeling the lower arm.
Arriving at the left elbow.
Honoring being with this left elbow.
Finding gratitude for this left elbow.
And then going further up.
Left upper arm.
Opening to your left shoulder.
Holding zero.
Your entire left arm in focus from the fingers of the left hand all the way up to the left shoulder.
Feel your entire left arm.
Hmmmm.
And here.
Inhale again for 5 seconds.
And exhale for seven,
Hum.
Letting go of your left arm and coming.
.
.
To the left side of the hip.
The left butt cheek.
Just arriving there.
Picking your time.
Feeling in.
Really?
Slow down here and arrive.
Arriving at the left butt cheek,
The left side of the hip.
And we're slowly preparing the two.
I'm down the left lag.
We want to now connect to the left PHY.
Big muscles of the left thigh.
Coming to the left knee.
And coming.
And my left lower leg.
The shinbone.
And the cuff.
Arriving at the left lower leg at the shinbone and the calf.
Connecting now the left foot ankle.
Left heel.
The left sole of the foot.
And with the top of the foot.
Connecting now to the big toe.
Left foot And again we're taking our time here.
Just really be curious.
Looking at your left.
Big toe as if you have never felt it before.
Which is curious.
Courageous.
Focus.
Good job.
Now connecting with the second toe.
Referred to And a fourth.
And the pinky toe.
Holding your entire First holding all the toes in focus.
Holding all the toes of the left foot in focus.
Nowhere else.
And then holding the entire left foot in focus,
In awareness.
Hmm.
Healing the entire left foot.
And done.
Shifting the focus to the entire left leg.
From the toes all the way up.
Or the left side of the hip,
The left butt cheek.
Holding the entire left leg in focus and awareness.
Here again,
Inhale for 5 seconds.
And exhale for 7 hummmmmmmmmmmmmmmmm One more time,
Inhale for 5 seconds.
Exhale for seven hum letting go your left lag completely and coming.
To the perineum between the anus and the genitals,
Arriving at the perineum.
Between the anus and the genitals.
Observing whatever is there,
Just.
.
.
Being.
Focused.
Awareness.
Having this part in advance.
Not expecting anything to happen.
Just observe.
And then reconnecting to the very start of the spine.
And slowly connecting the vertebrae,
The very start of the spine,
And we are starting to climb up vertebra by vertebra.
Until we arrive.
The belly button.
At the naval area.
Liming.
Vertebra by vertebra Until we arrive at the belly button.
And here.
Thank you.
How your belly is moving.
What kind of frequency your belly is moving.
And 10.
I invite you to inhale deeply.
Into your belly,
And feel how the belly is expanding to the front,
To the right,
To the left,
And to the back,
To all the different sides.
Just let it go again.
One more time,
Inhale into your belly.
Feel how the belly expands to the front,
To the left,
To the right and to the back,
To all around your belly.
And let it go.
Reconnecting.
.
.
For the spawning.
And vertebra by vertebra we are climbing up further.
Until we reach.
.
.
Solar plexus the end or the start of ribcage Arriving at the solar plexus.
Feeling in there without any kind of expectation,
Just listening in.
And allow yourself to feel all around your body.
And even into your body.
Hmm.
And just loosen in.
Maybe you feel a lot,
Or maybe you feel nothing.
Both are completely fine.
Not one state is better than the other.
Just different.
And reconnect to the spine again at solar plexus level and we're climbing up further to the hard space.
Just.
.
.
Hmm.
.
.
Climbing up further until we arrive at the hard space.
And here,
Just listen in to your heart,
To your chest.
If there are any kind of emotions.
Going on through your body right now,
That is completely fine.
Feel free to listen to them.
Allow them to happen.
Do not rationalize.
Just let them happen.
As they are,
You don't need to understand here.
Allow them to be.
Allow them.
To exist and to be experienced by you.
Just if there are any.
Apart from that,
Listen in.
Your heart space,
Your chest.
Taking time for yourself,
Caring for your soul.
And again reconnecting to the spine.
And vertebra by vertebra we're climbing up further.
Until we arrive at the neck.
Afroats and at the throat level.
Inhaling together for five seconds.
Into your body.
Exhale hum feel the vibrations at the throat Great job.
Let's go and reconnect to the spine,
We're climbing up further all the way up.
To your head.
Healing the back of your heads.
And start to Feel.
Further down again,
Coming to your jaw.
Feeling your chin and your jaw.
Mmmmm.
And coming to your lips.
Filling your lower lip and your upper lip come inside your mouth.
Feel the floor of the mouth and the roof of the mouth.
Then feel your tongue.
Let your tongue rest at the roof of the mouth,
Closing your lips slightly.
So there's just a little tiny slit between your lips.
And coming to the right Nostrand.
Into the left nostril.
Coming to the right here.
And to the left ear.
Coming to the right coming to the left eye.
Coming to in between the eyebrows together at the third eye location.
And here I invite you.
.
.
To take an inhale for five seconds.
This time hum out of your nose.
It should be really really high.
Exhale for seven hum out of the nose One more time.
Inhale for five.
And hum out of the nose.
And coming to the forehead.
Slowly coming to the very top of your head,
The crown of your head I don't know.
Staying a moment in this.
Space Just feel in your body.
And.
.
.
We're heading one more time over the body.
To really allow us to rest,
Recuperate.
Renewal.
Rejuvenate.
All the words with R.
Feel.
The skin.
On.
And the face.
And allow the skin of the face to relax with gravity.
Doing all the skin of the face over to the gravity of the earth.
Feel how all the tension on your face dissolves.
It just is.
Carried away.
Feel how your skin is nurtured.
As yours.
Handing over all the tension to gravity.
From here.
Allowing this relaxation to happen.
On your face.
And reconnecting to your arms,
From the shoulders all the way down to the fingers.
As we.
.
.
That before.
And now.
.
.
Connecting.
.
.
To the skin.
Around the arms and we are allowing the skin all around the arms to relax.
Into gravity.
More,
More,
More,
More.
All the skin around the arms to relax into gravity.
Feel how you are releasing any kind of tension that is left in your body.
Honoring and loving your body as we're doing this,
As we're.
.
.
Surrendering all the skin to gravity.
Recoming.
To the legs.
On the.
.
.
But all the way down to your toes.
Feeling all the skin around your legs.
Again.
Asking gravity to hold all the tension for us around.
Relax.
Allowing all the tension Um.
.
.
In the legs to disappear into gravity.
Completely.
And coming up to the torso to the perineum all the way up.
To Fruits Feel all the skin.
The belly and the chest.
And allow all of it to relax all of the skin of your body.
To relax more,
More,
More.
Give it over to gravity.
Also the skin on your back.
Skin.
Front.
All the skin relaxed Hmm.
Let your breath flow easily into your belly.
And into your chest.
Maybe.
And feel that your breath comes slow.
Just this little tiny bit easier.
Done.
Before the practice.
Maybe your breath is a bit softer.
Your breath becomes more relaxed as your entire being becomes more relaxed.
And from here we want to bow down.
In front of our intention.
In front of our sun kalpa.
So please.
Without Annie.
Tension.
Completely relaxed.
Listen to your sound kalpa again.
Feel how it's slowly coming up,
Slowly coming back to mind.
So listening to your sankalpa,
To your intention that we found in the beginning of this journey.
And then,
As soon as it came back to mind,
Start to repeat it three times silently.
And here again,
Saying goodbye to your intention,
To your sankalpa,
Knowing that it will support you in your unconsciousness,
Letting it go completely.
And it will come back up when you need it most.
Let it,
The soul,
Let it go And all that is left is for you now to come back to your hands.
And.
.
.
To decide for a moment.
When you like to start to move your fingers,
You choose this moment yourself.
Maybe start to move the fingers one by one.
If you haven't start moving the fingers,
Start moving the fingers.
And start moving the toes,
Start moving the wrists,
Start moving the ankles,
Start moving the elbows,
The knees,
The hips,
The shoulders,
Start to move your entire body,
Stretch yourself,
Ah,
Good job.
Mmmmm.
Feel free.
To open the eyes or keep them closed.
As it feels good for you.
Feel free to sit up.
Do what you need to do.
You can also stay lying for another moment.
Hmm.
I'm bowing down.
In front of your discipline.
Okay.
Namaste.
Sukhino MA-WAN-CHU May there be peace of all beings.
Abundant love and blessings to you.
Namaste
