Namaste and welcome.
My name is Marcel Grue.
I'm here in the Black Forest in a van and I'm coming right at you from a space that doesn't have any distractions right now.
Nobody will disturb me and I recommend you to do the same.
Remove any distractions and lie down so we can dive deep into Yuga Nidra.
And we're getting started right here,
Right now.
Lie down.
Close your eyes.
Bring your arms by your sides and open the palms up towards the sky.
Bring your feet a little bit apart and the toes face away from each other.
Lie down completely.
You might want to lift up your.
Head a little bit,
Tuck your chin in and put it down again.
And we're starting.
With a body scan right away.
Come to your right hand.
And visit the right hand thumb.
Connect the index finger.
To the middle finger.
The ring finger.
And the little finger.
Of your right hand.
Come to the palm of the right hand the top of the hand.
The rest.
Holding your whole right hand in focus,
In awareness,
Right now.
At any point in time if you Lose the connection my voice,
The focus.
Just come back whenever you realize.
You're doing completely fine.
So if you fall asleep.
Just come back.
To my voice,
Whenever you realize.
Holding your right hand in focus.
And we're continuing.
The right forearm.
The right elbow.
The right upper arm Coming to the right shoulder.
Holding your whole right arm in focus right here right now from the tips of your fingers of the right hand up to the right shoulder.
Take an inhale for 5 seconds.
And I exhale for seven.
Come to the right side of your hips Slowly.
Connecting to the right side of your hip.
And then wandering down.
The right PHY.
The big muscle of the right thigh.
Coming to the right knee.
Right lower leg.
The shinbone and the calf.
The ankle.
I heal.
The sole of the foot.
The top of the foot.
The big toe.
The second.
The third.
Of four.
And the pinky toe.
Holding your whole right leg.
And focus.
From the right hip.
Down.
Do the very toes.
And then holding just your right.
Foot in focus,
In awareness.
There is any kind of tingly sensation.
Or vibrational sensation that is completely fine.
There is nothing,
That is as well completely fine.
Allow to be an observer.
Not judging what you're seeing.
Something or not.
Feeling or sensing something or not.
Just observe whatever is without wishing or expecting anything.
Holding your right.
In focus and awareness.
Inhale for 5 seconds.
And exhale for seven.
Releasing your right foot and we're coming now to the left hand Come to the left hand from.
.
.
The index finger.
The middle finger.
The ring finger.
And the little finger Coming to the palm.
To the top of the hand.
To the wrist.
Holding your whole left hand in focus,
In awareness.
And from there.
.
.
Connecting.
.
.
To the left forearm.
The left elbow.
To the left upper arm.
And coming to the left shoulder holding your whole left arm in focus,
In awareness And here inhale for five seconds.
And then exhale for seven Shifting now your focus.
To the left.
Side of the hip.
From here we are heading further down.
The left PHY The big muscle.
Left knee.
The left lower leg,
Shin bone and the calf.
Uh.
.
.
Ankle a heel.
The sole of the foot.
The top of the foot A big toe.
The second.
The third.
Of course.
And the pinky toe Holding your whole left leg in focus here right now.
The left side of the hip down to the very toes of your left foot.
Holding the left foot in focus right now So just the left foot in focus.
In awareness.
And then inhale for 5 seconds.
And exhale for seven.
Coming now to the perineum between the anus and the genitals.
And just observe this place as good as you can.
Coming to the very start of your spine.
And then climbing up vertebra by vertebra.
Until.
.
.
We reach the belly button.
Add the belly button feel how your breath is flowing inside of your belly.
And how your belly is expanding to the front,
To the right,
To the left,
To the back,
To all the different sides.
One more inhale into your belly and release,
Reconnect to your spine and climb up further.
Vertebra by vertebra until we reach the solar plexus area.
The start of the ribcage.
There we.
.
.
Feel in to the whole.
Radius around Our.
Solar plexus so the whole outside of your our body on the solar plexus level.
At any point if you feel any kind of tension in your body,
Feel free to release this tension softly.
And continue.
Onwards.
Coming up further,
Reconnecting to the spine and we're climbing up further to the chest area.
Heart area and listen in there.
Nothing to do but just to listen in there as good as you can.
One last breath in.
And as you're exhaling release and reconnect to the spine we're climbing up further to your throat and your neck I'm here.
Let's take two inhales.
As we are exhaling,
Hum out and feel the vibration in your throat.
So inhale for five seconds.
Exhale for seven and hum out of your throat feel the vibration there like saying mmm something tastes good One more time.
Inhale for five.
And exhale,
Hum.
Release and reconnect to the spine and we're climbing up further to our head,
To the back of our head.
Feeling the back of our head here right now.
And.
.
.
Connect down to the chin and the jaw.
The lower lip and the upper lip.
To inside the mouth.
To the floor of the mouth and the roof of the mouth.
To the tongue.
And let your tongue rest at the roof of the mouth.
Close your lips slightly so there's only a little slit between the lips.
Coming to the right nostril.
And the left nostril Coming to the right eye.
Coming to the left eye.
Coming to the right ear.
And coming to the left ear.
Coming to the place between your eyebrows together at the third eye location.
And here one more time,
Inhale for five seconds and hum out of your nose.
Try to hum out of your nose,
Feel the vibration at the nose area.
And come to the forehead further up and come to the very top,
The crown of your head From here,
Feel the whole skin around your head.
And give over all the tension to the gravity of the earth.
So release all the tension on your face.
Relax the skin completely.
And then slowly Come further down to your arms.
And again,
Connecting to all the skin on your arms.
And give all the tension over to gravity of the earth.
Again.
Releasing completely.
All the tension to the earth.
Coming.
To your torso.
From your throat down to your perineum.
All the skin.
Your torso on the back.
Release everything.
Feel how the skin is.
Releasing all its tension and it's giving it over to the gravity of the earth.
And then.
.
.
We're coming to the legs.
And here again,
Connect.
To all the skin.
On your legs and release all the skin off your legs.
And give it over to the gravity of the earth.
Inhale here.
And exhale completely.
Long exhale.
Release.
From here,
Rest in the space.
And feel.
Of all attention.
Your body is.
Is solved.
And How?
The energy.
The nurturing rejuvenation of your body takes place more easily.
More effortlessly.
In this space.
We like to Slowly.
Honor.
Bye.
Just being and observing it for a while.
Another.
20 seconds.
And from here.
Slowly bring back the awareness to your hands.
Coming back to your body Decide when you want to move a finger.
Choose that point in time.
And start to move your fingers.
Start to move your toes.
Start to move your wrists,
Your ankles.
Your elbows,
Your knees,
Your hips.
Your shoulders,
Your entire body in any kind of way.
That feels good to you.
Feel free to open your eyes.
And give yourself a big hug.
Feel free to smile.
As he did.
Great job for yourself today.
You Release the hook.
And have a wonderful night or a wonderful day.
Take care.
Namaste.
