Namaste and welcome to this non-sleep deep rest journey for better sleep.
My name is Marcel Groux and I'm your guide today.
Please feel free to either lie down or sit up in a chair.
It's fine.
Recommended is lying down.
You're lying down bring your hands up so turn your hands up So the palms are pointing towards the sky.
This opens up your shoulders.
And your heart if this is too much for you.
You want to protect.
Yourself a little bit.
You can also put your hands your chest.
It's a little bit more closed,
A little less efficient,
But whatever feels better to you.
That's all.
Let's get going.
Inhale for five seconds.
And exhale for seven.
Inhale for 5 seconds.
And exhale for seven hum like mmm something tastes good Good job.
And from here we shift.
Our attention.
Our hands.
If there is any kind of tingly vibrational sensation,
That is completely fine.
Just observe how it feels.
Nothing to do other than that.
And then shift your focus to your big thumbs.
To the index fingers,
To the middle fingers,
To the ring fingers,
To the little fingers.
To dawn.
Palm to the top of the hand.
To the wrist.
Now holding your whole hands in focus.
And moving on to your forearms your elbows,
Your upper arms,
To your shoulders.
And now holding your whole arms in focus,
In awareness.
From the fingers to your shoulders,
Hold your arms in focus.
And from there,
Inhale for five seconds.
And exhale for someone home letting go of your arms and arriving at your hips Take your time to arrive at your hips.
No need to hurry,
Just arrive at your hips whenever you feel ready.
Good job.
And from there we are heading down our legs,
We are connecting to the thighs,
The big thighs.
Muscles of your legs.
Of the thighs connecting to the knees your lower legs to shin bones and to calves.
The ankles.
The heels,
The sole of the feet.
The top of the feet.
The big toes,
The second,
The third.
Before.
And the pinky toe.
Holding your whole feet in focus right now.
And holding your whole legs in focus right now.
Take a deep inhale for 5 seconds.
And exhale for seven hum if at any point you lose the connection to my voice because you drift to sleep that's completely fine just whenever you realize come back to my voice Now come up to the perineum,
Between your anus and your genitals,
Connecting to the perineum.
And done.
Connecting to the start of the spine.
We're climbing up vertebra by vertebra until we reach the belly button.
And there,
Inhale for 5 seconds,
Feel how the belly button rises all the different sides to the right to the left to the back and exhale for seven And come up further.
Oda?
Solar plexus.
Feeling all around the body,
Tuning in.
Elaine start or the end of the ribcage as you like.
All are four.
And climbing the vertebrae up further to your heart.
Your chest.
Inhale for five seconds.
And exhale for seven,
Hum.
And here coming up further to your throat.
Just observing your throat for a moment.
And one more time,
We inhale for 5 seconds.
And this time hum out of your throat feel the vibration at your throat Good,
And release.
Let's connect to the chin and the jaw.
Lower lip and the upper lip.
Inside the mouth.
The floor of the mouth and the roof of the mouth.
Your tongue.
Let your tongue rest at the roof of the mouth and close your lips slightly so there's only a little slit between the lips.
Connect to the right nostril.
To the left.
The right ear.
To the left ear.
From the right eye to the left eye.
To in between the eyebrows together.
The forehead.
To the back of your head.
To the very top of your head.
And here we inhale again for 5 seconds.
And exhale for seven.
I imagine all the skin on your face.
And let gravity take over all the tension of your skin.
Try to relax all the tension on your skin of the face.
Relax all the tension of the skin on your arms.
Relax all the tension on the torso,
On your middle body.
From the perineum to your throats,
All the skin.
Relax.
All the skin on your legs relaxed.
Very well done.
And here You can slowly start to move.
And hence Start to move your toes and start to move more and more of your body coming back to this moment.
Feel free to open up your eyes.
If this journey helped you settle,
Leaving a rating helps others find it too.
Thank you for practicing with me.
