Namaste.
Welcome to this.
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Yoga Nidra.
Also called non-sleep deep rest.
My name is Marcel Grue,
I'm your guide today.
I invite you to lie down as Yoganidra has practiced lying down.
Can lie down on a bed or on a mat.
Bring your Arms by your sides,
The palms pointing up.
It fits facing away from each other and a little bit apart so it's comfortable for you.
You can lift up your head quickly and tuck your chin in a little bit and let your head Rest.
On the floor,
On the bed,
On the mat again,
Wherever you are.
Mmmmmmm.
And try to already find a little bit of stillness.
If you like to dive deep.
Then I invite you to.
.
.
Lie very still.
Sprouts.
The journey.
So as soon as you only bit move.
Like say,
Let's say your thumb a little bit.
You're already reconnecting to your beautiful body.
To your beautiful being.
And we like to dive deep into a state between wakefulness and sleep.
So to do this,
Try to lie still.
And at ease.
We are starting right now.
Take an inhale for 5 seconds.
Through your nose.
And exhale for seven.
Inhale again for five.
And exhale for seven.
And i invite you to hum like saying something tastes good as you're exhaling so One more time.
Inhale for five.
And hum,
Exhale for seven.
OM GAM GANAPATAYE NAMAHA Removing all the obstacles.
Releasing that breath.
Coming back to your natural breath.
And from here.
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Let's connect to our intention of our journey today.
Our Sankalpa.
Also called in Sanskrit our intention.
If you have a personal Sunculpa are ready,
Please feel free to use this.
Otherwise.
.
.
Just.
Tune in and see what is resonating to you.
What comes up.
Through You're.
Money.
I give you some examples here.
We are finding an intention that is positive and short.
Personal and meaningful to you.
And in the present tense.
So for example.
I have.
My back.
I feel.
See you.
I act.
Calm.
I love.
Abundantly.
I speak.
My truth.
I see.
With clarity.
I know my words.
Or I am present.
Right now try to feel in to what is coming up through your body.
Try to feel in.
What intention comes up through your body.
Or maybe one of the examples resonated with you.
If that is or if your mind grasps at an intention.
Know that it's the right thing for you today.
I give you here.
Two minutes.
To tune in.
And from here.
.
.
When you have found your intention.
Repeat your intention three times.
Silently in your time.
And then we're connecting to a body scan.
For this day.
So it'll start to connect.
Slowly to your right hand.
Make sure your eyes are also closed,
Because we like to tune in.
With our sensors observing our right hands.
By feeling into.
The right hand.
You might feel a certain tingly sensation You might feel pulsing sensation that is completely fine.
Whatever you're feeling.
Be courageous!
Try to look there.
And listen there.
And observe.
To your right hand right now.
On the right hand we are connecting two the thumb.
Slowly coming to the right hand thumb.
If you fall asleep at any point in time,
That's completely fine.
Just come back to my voice whenever you realize.
Just come back to my voice whenever you realize that you fell asleep.
Hmmmm.
.
.
Coming to the index finger.
To the middle finger.
The ring finger with a little finger holding all your fingers in focus,
In awareness with your right hand.
Connecting to the palm of your right hand.
Connecting to the top of the palm.
And shifting the awareness the right hand wrist.
Holding your whole right hand in focus right now.
So all the fingers,
The right hand.
Upon the top of their hand,
Their wrist.
See how the right hand feels today.
And from here,
We continue onwards.
To the right forearm.
The right elbow.
Right upper arm right shoulder.
And holding your whole right arm in focus from the fingertips.
The right hand up to the right shoulder.
If at any point in time you fall.
Into sleep.
That is completely fine.
Just remember to come back to my voice whenever you realize And then just continue.
Wherever we are.
You're doing just fine.
Holding your whole right arm in focus Let's take an inhale.
Together for five seconds.
And exhale hum for seven.
Letting go of your right.
Arm.
And slowly connecting.
To the right side of the hip.
Right side of the hip.
We are heading down.
Our leg in a moment.
We're just arriving.
At the right side of the hip joint.
And then slowly going down.
The big thigh of the right leg.
Honoring your big thigh The work it's doing every day.
Coming to the right knee.
Try to tune in as good as you can.
And coming further down.
To the lower leg,
To the shin bone and the calf.
Just listening in.
And connecting tool.
The lower part of our right leg to the ankle now.
Right foot,
Ankle.
The heel.
The sole of the foot.
The top of the foot.
Connecting to the Right foot,
Big toe.
A second.
The third.
The fourth.
And the pinky toe.
Holding all your right foot toes and focus Observing them.
And then connecting to the hole.
Right foot Holding your whole right foot in focus.
Maybe feeling a certain kind of vibration there.
Or tingly sensation.
Or nothing at all,
That's completely fine.
And then.
.
.
Connecting.
.
.
To the whole right leg.
Listening in.
How the whole right leg feels.
Right now and then letting it go completely.
With the next inhale,
Inhale for 5 seconds.
And exhale for seven.
Letting it go completely here.
For a moment check in.
The right side.
Your arm and your right side of your leg.
And compare it.
The left arm and the left leg CF.
One side is heavier than the other.
Or maybe one side is lighter than the other.
One side just feels different.
Maybe it's warmer.
Maybe it's colder.
Whatever it is.
For you.
And then.
.
.
Slowly connect to the left hand Take your time to arrive at the left hand.
Be curious.
Just arriving at the left hand.
And then shift your awareness,
Your focus.
The left hand thumb.
And the index finger to the middle finger.
The ring finger.
And to the little finger Folding all.
Your left hand fingers in.
Focus in awareness.
On the ring dim.
Observing them.
And then connect to the palm.
To the top of the hand.
To the left hand wrist.
Holding your whole left hand in focus right now,
In awareness right now.
All the fingers,
The palm,
The top of the hand,
The wrist,
Everything in awareness.
And then connecting to the left forearm.
That elbow.
Left upper arm.
The left shoulder.
Holding your whole left hand.
Arm in focus in awareness feeling your whole left arm I'm here.
Inhale for five seconds.
And hum and exhale for seven.
Letting go.
Of the left arm,
The whole left arm and connecting to the left side of the hip joint.
Connecting to the left side of the hip joint.
And from there.
.
.
Connecting to the left the big muscle that is working for us every day.
And is working for you every day.
Shifts.
Your awareness to.
The left knee.
Left lower leg.
The shinbone and the calf.
The ankle of the left foot.
A left foot heel.
The sole of the left foot.
A tap of the foot.
And then the big toe.
And the second.
The third.
The force.
And the pinky toe.
Holding your whole left foot in focus right now.
Honoring your whole left foot right now.
One more time connecting back to all your toes of the left foot.
Adjust the toes.
The left foot.
And then connect up.
From the toes up to the left side of the hip,
Your whole left leg in focus.
Observing your whole left leg Yeah.
Take an inhale for 5 seconds.
And then exhale for seven.
Hum.
Letting go completely.
And connecting to the perineum.
Between the anus and the genitals.
I'm just arriving there.
Curiosity.
Trying to fill in.
Just observing.
Nothing you need to do.
And then continue onwards.
Slowly connecting to the spine.
And imagining it you can climb up the spine vertebra by vertebra and we're doing this Now.
Until we arrive at the navel level at the belly button level.
Allowing your breath just to flow as it is flowing right here right now.
And see if you can feel.
And barely explode to the front.
To the right,
To the left and to the back,
If you can feel how your breath moves.
Is flowing just fine.
A bit into your belly.
And the belly is expanding to the front,
To the right,
To the left and to the back and then falling again as you are exhaling.
Try to feel in.
This is happening.
In case you feel something uncomfortable.
At your lower belly area You feel there is a restriction going on coming from your belt.
You want to lose in that,
Please.
Have my permission to loosen your belt.
Make sure it's more comfortable.
Make sure you can.
.
.
Let your breath flow more easily.
Down.
Into your belly.
Hmmmm.
You're doing just fine.
Few more breaths.
Your natural breath.
Going deep into your belly.
Feeling how the belly expands a little bit to the front,
To the right,
To the left,
To the back.
For your exhale again.
We continue onwards and we are reconnecting to the spine right here right now.
And we're climbing up further.
On our spine.
As we reached the belly button before,
We now want to reach the solar plexus.
The sternum.
The start or the end of the ribcage as you like.
Arriving.
Slowly at this solar plexus area.
And try to just feel in around your body.
Feel the front of your body.
The side of your body the back of your body at the solar plexus level area.
Thank you very much.
And just be there with the solar plexus.
Today we are very soft.
So there is not much guidance,
Just try to feel in.
As good as you can and that's good enough.
And then slowly return to the spine.
Saying bye to them.
Solar plexus area and we're climbing up further.
The hard space.
The chest.
Arriving there.
In your time.
And feeling in.
To that space.
Allowing whatever is there to be there.
Whatever is there to be felt.
To be felt.
Bearing Courageous,
You're doing great.
MMMMMMMM!
And then.
.
.
Honoring your heart.
We're just feeling in.
This time right now to Feel your heartbeat.
Without pushing yourself Fit doesn't work.
Just.
.
.
Try to.
Listen into your heart.
Feeling your heart.
Being curious here.
If you can.
Feel your hearts.
And then take A big breath.
Inhale for 5 seconds.
And exhale for seven.
Hum,
Thanking your heart.
Coming up now.
.
.
Reconnecting to the spine and climbing up further to your neck.
And to your throat honoring your throats.
A place where we express ourselves,
Our voice.
Where we stand.
Behind our back.
Are we stand firm?
Where we say yes and where we say no.
Take an inhale for 5 seconds.
And then exhale for 7 and hum.
Feel the vibration in your throat here.
Great.
And from here.
.
.
We are now connecting.
To the chin and the jaw.
Next the lower lip.
And uplip to inside the mouth.
The floor of the mouth.
And the roof of the mouth.
The tongue.
And let your tongue rest at the roof of the mouth.
With the upper palette.
Closing your lips slightly.
So there's just a little slit between the lips.
And then connecting to the right nostril.
To the left.
The right ear.
To the left.
Alright,
I.
.
.
And to the left So in between the eyebrows together to the third eye location.
And from there take an in-nail for 5 seconds.
And hum this time out of your nose for seven.
Really try to shift the humming far up to the nose.
One more time,
Inhale for five.
And hum out of the nose.
And let go Disperse.
And connects.
To the forehead.
The back of your head.
The very crown of your head.
Folding your entire.
.
.
Hats.
And focus.
I am connecting now.
To the skin of your head.
Feeling the gravity holding your skin and allowing all the skin of your face to be Completely at comfort,
At ease.
Feel how all the skin is relaxed.
Of your face.
And then connecting So the arms.
From the buff of the arms,
From the shoulders down to the fingers.
And again feeling all the skin around your arms.
And relax all the skin around your arms.
Let gravity take over.
Completely relaxed.
All the skin around the arms.
Now moving onwards to.
.
.
Your legs.
.
.
And again,
Feeling all the skin around your legs.
And again.
Allowing all the skin to be relaxed,
To let gravity take over.
Move all the skin around your legs.
Relaxed.
Even the skin on the feet.
All the skin relaxed.
Coming now up to your torso.
Just Belly.
The buttcheeks.
The whole Tor zone.
And again,
Connect.
To all the skin.
AROMS Your torso.
And allow gravity to take over Aaaaand.
.
.
Completely.
Relax.
As gravity takes over.
And you can Rest.
Your skin.
Even more!
At this point in time.
Feel how your in a state.
And is very calm.
And it's very relaxed.
It's very sleepy.
Let's delete that.
Allows your body to rejuvenate and Take care.
About all the systems in your body.
And state Not as.
.
.
Not just rejuvenating for the entire body.
But it's also rejuvenating for the mind.
Because.
.
.
There is less in the mind.
As there is less.
.
.
Now that is going on with the body.
And You might know.
That's The body and the mind are connected.
So if 1 is calm.
.
.
The other might become calm.
And F1.
Might be irritated.
Yeah,
Their mind become irritated.
So in a way you can.
Decide where you want to start.
You want to work more with The body.
Or with the minds.
To give your entire being what your entire being needs.
Here in Yoganidra.
We're working a bit more with the mind.
However.
.
.
We are always as well working with the body.
You're working with both.
As we are observing the body.
We are listening in to the body.
We are communicating with the body.
We are checking in with the body.
All of these things So we are honoring our entire being in this practice.
Slowly.
Reconnect.
The intention that we found in the beginning of this journey.
Take it very slow.
It's not coming up.
This moment This intention that we found in the beginning.
That is completely fine.
Just give it time.
And as soon as it arrives.
.
.
Repeat it three times.
Silently And then let it go again.
You.
Knowing that this intention that you found We'll come back to you when you need it most.
And it will support you from.
Your unconscious out.
Now gradually.
.
.
Start to.
.
.
Decide when you start to move your fingers.
Pick a moment where you start Move your thumb.
Maybe finger by finger even.
As we're slowly reconnecting to the body.
In your time.
And when you're ready.
Start to move all the fingers.
Start to move.
The toes.
Start to move the wrist.
Start to move the ankle.
The elbows,
The knees,
The shoulders.
The hips.
But maybe stretch your body a little.
Whatever feels good for you right here,
Right now.
Feel free to open your eyes,
Feel free to sit up if you like.
Mmmmmmm.
And here I invite you to give yourself a hug.
Give yourself a hug.
And together with me,
Please.
Join in as I say,
I love you,
And then you say your name.
So we're doing it together in three,
Two,
One.
I love you,
Marcel.
And for Anybody that missed it,
We're doing it a second time.
Right now in three two one I love you,
Marcel.
And then let go of your hog slowly,
Carefully.
Dukkha Samastah.
Sukhino.
Bhavantu.
May there be peace with every being.
Abundant love and blessings to you.
I am bowing down in front of your discipline,
Of your practice.
MMMMMMMMMMMM Namaste.
Blood.
Feel free to slowly come back.
And as always.
.
.
Feel free to drink something already.
Hmmmm.
