Namaste.
Welcome to this guided meditation.
Eugeneidra.
I'm your guide Marcel Groux.
Please lie down in a quiet space.
So either on a mat or on the bed it's completely fine.
If there are some.
Disturbances,
Maybe get rid of them.
Can set your phone in do not disturb mode Um.
.
.
Lie down,
Bring your arms by your sides,
Palms are facing up toward the sky.
Close your eyes.
And the feet.
Are pointing away from each other.
Toes are pointing away from each other.
Open them slightly,
The feet a little bit apart.
Mmm,
Good.
Try to be still during the practice.
So try to lie still.
If there is any uncomfortable feeling coming up,
Of course,
You can lie still.
Situate yourself.
Tuck your chin in a little,
Lift your head up and release the head down again.
It all starts with the next breath.
Inhale for 5 seconds.
And exhale for seven.
Again,
Inhale for 5 seconds.
And this time try to hum like saying something tastes good like mmmm as we're exhaling.
For 7 seconds.
Something tastes good.
Last time,
Inhale for 5.
And exhale for 7 hum again.
OM YAM GANAPATAYE NAMAHA removing all the obstacles.
Mmm.
As we dive in,
We like to set an intention as on Kalpa.
If you have your own Sun Culpa already.
Please feel free to use that.
If you're new to this practice,
If you Just like to tune in for this day.
Follow along and find your Sankalpa right now,
Your intention.
We're making this Sankalpa positive and short,
Personal and meaningful to you.
And in the present tense.
Here are some examples.
I have.
My back.
I feel seen.
I act.
I laugh abominably.
I speak.
My truth.
I see with clarity.
I know My word for it.
I am present.
Now try to listen in.
To your body.
To feel in.
And see if something comes up.
That guides you.
This is your intention,
Your Sankalpa.
And then try to formulate it.
Like with the examples.
If an example resonated with you already,
Please feel free.
To use that.
I give you here two minutes.
You find your sankalpa,
Your intention.
And then slowly.
As you have found.
Your Sankalpa,
Your intention,
Repeated three times silently.
Three times silently.
Then let it go completely.
Understanding that it will rest within your unconscious.
Let it go from your consciousness completely.
And slowly.
Bring your awareness to your right hand.
And your awareness to your right hand.
And only at any point you would fall asleep and that is completely fine.
Just come back to my voice whenever you realize.
And continue wherever we are.
When we are watching a body part of ours.
There might be some tingly sensations or vibrational sensations.
And it's completely fine.
Be courageous.
Observe.
These body parts.
And do not get attached.
Any sensations but just Observe these body parts as good as you can.
You're at the right hand.
Connecting now to the right hand thumb.
The thumb of the right hand.
Observing.
And thanking this from my heart.
For the work.
It's doing every day.
We're continuing to the index finger.
The right hand.
The middle finger.
The ring finger of the right hand a little finger.
Coming to the palm of the hand.
To the top of the hand.
To the wrist.
Holding your whole right hand in focus in awareness.
And continuing onward.
Right forearm,
We're hiking slowly up.
Coming to the elbow Coming to the right upper arm.
Or right shoulder.
Holding your whole right arm in focus,
In awareness right now,
Right here,
Right now.
From the tips of the fingers of the right hand all the way up to the right shoulder.
Take an inhale for 5 seconds.
And as you are exhaling let go of this right hand right arm completely And we are connecting to the right side of the hip.
Good job,
Everybody.
Good job,
You!
Connecting to the right side of the hip.
And here we slowly Hike down this time.
Our right leg.
Connect.
The right thigh.
Big muscles.
Connecting to the knee.
Your lower leg.
The shinbone and the calf.
Coming to your ankle.
Of the right.
Heel of the right foot.
The sole of the right foot.
The top of the foot.
In the bake tool.
In the second.
The third.
Forth.
And the pinky toe holding your hole right.
Put in focus,
In awareness.
And then.
.
.
Holding your hold.
Right lag and focus from the toes of the right foot all the way up to the heel.
Right side of the hip.
Whole right leg in awareness.
And focus.
And from here take an inhale for 5 seconds.
And exhale for 7 and again let go of your right leg right now and reconnecting as we let go to the left hand.
Coming to the left hand.
Connecting to the left hand thumb.
At any point that you fall asleep,
That is completely fine.
Just come to my voice whenever you realize.
Connecting to the left hand thumb.
Hmm.
.
.
And also here,
Thank you for.
.
.
For the work it's doing every day.
Maybe.
.
.
His gratitude is thanking.
Will spread also to all the other body parts we're visiting today.
Let's continue to the index finger.
Focus on your index finger.
Shifting your awareness there.
Coming to the middle finger coming to the ring finger coming to the little finger and coming to the palm.
For the top of the hand.
And to the wrist holding your whole left hand in focus,
In awareness right now.
And coming to the left forearm.
And left elbow.
A left upper arm.
And the left shoulder.
Holding your whole left arm in focus,
In awareness.
The whole left arm from the right.
Fingers of the left hand all the way up to the left shoulder.
Hold your left arm in focus and awareness.
And done.
Coming down to the left side.
Take an inhale for 5 seconds.
Take an inhale for 5 seconds.
And exhale for seven.
Letting go of your left arm and now coming down to the left side of the hip.
Hmm letting go of your left arm coming slowly down to the left side of the hip And here.
Connect.
To the left 5.
Slowly again Feel the muscles of the left thigh.
Honoring these muscles for the work that they are doing every day.
And connect the left knee.
To the left lower leg the shinbone and the calf.
The left ankle left heel.
The sole of the foot.
The top of the foot.
And a big toe off the left foot.
The second toe.
The third.
The force.
And the pinky toe.
Holding here your left foot whole left foot in focus,
In awareness.
All the toes The ankle.
All of the left foot.
Feel it,
Observe it.
And then.
.
.
Connecting.
.
.
The whole left leg.
The left side.
The hip all the way down to the very toes of the left foot.
Holding your left leg in focus,
In awareness.
Feel.
A whole left.
.
.
Leg.
You're doing great.
Inhale for 5 seconds.
And exhale for seven,
Letting go of your left leg.
Thanking your left leg as you're letting go.
For the work it's doing every day.
And we're coming up to the perineum.
Between the anus and the genitals.
Arriving there and feeling in.
Nothing to do but just feeling in.
And from here.
.
.
Connect to the very start of the spine.
And imagine you can climb up vertebra by vertebra on your spine.
We are now climbing up.
To the very end.
To the very spot on your belly.
Tschüss!
Come to your belly button slowly as we're climbing up.
Vertebra by vertebra Come to your belly button.
Arriving there,
Feeling You're fine.
Feeling your back.
And feeling your belly.
As we dare.
Allow yourself to breathe into the belly.
This means.
If there is any kind of tension.
.
.
Around your waist.
You hereby have my blessing.
Allowance.
Allowance.
You're allowed to remove any tension around your waist if there's a belt or so.
Try to loosen that belt.
There is anything that you're feeling.
Other than that,
If you're fine with that.
Inhale into your belly.
And exhale.
Feel as you're inhaling The belly expands to the front,
To the right,
To the left,
To the back,
To all the different sides.
So really also feel it in your back.
How the back expands.
Even when you're lying on the floor.
How it's like.
Pushing into the floor.
As you're inhaling All the sides expawning.
Great One more inhale.
Inhale in into your belly.
Expand to all the different sides and exhale.
Let go.
Great job.
Coming now again to the spine.
Reconnect to the spine at belly button level.
Area.
Belly button area,
Level,
Whatever you like to call it,
Connect.
Back to the spine.
From here.
We climb up further.
Just a few vertebras until we reach the solar plexus.
Climb up further.
From your belly button level.
All the way up to the solar plexus area to where the ribcage starts or ends.
Mmm.
In there,
We observe our body.
We feel all the way around our body.
And just be.
With the solar plexus.
Listening to the space.
Allowing whatever comes up to come up.
If there are any kind of emotions,
Any kind of tears.
Coming up,
That's completely fine.
Do not try to.
.
.
Rationalize anything,
Just let it happen,
You're safe.
And we are now slowly again reconnecting to the spine.
And again,
Imagine how you are.
Climbing up vertebra by vertebra.
With your awareness.
Until we reach the heart space,
The heart,
The chest.
Arriving there and feeling in.
Just feel what is there.
And listen.
Feel and listen.
To your heart and your chest.
Blah.
And then slowly reconnect.
To the spine.
And vertebra by vertebra.
We're climbing up further.
To your throat.
Arriving at your throat your neck And here.
.
.
We inhale.
.
.
Together for 5 seconds.
And as you're exhaling hum out of your throat as good as you can like saying again Exhale for 7,
Hum and really feel the vibration coming out of your throat.
Again,
Inhale for 5 Exhale,
Feel the vibration coming out of your throat.
This really stimulates the vagus nerve.
Inhale again.
And hum out of your throat last time This humming does so many good things to your entire being.
For now.
Climbing up further we connect to your spine and we're climbing up further to our head.
All the way up.
Just imagine that you're completely arriving here.
Add your head right now.
And then we're connecting.
To the back of your head first.
Feel the back of your head.
And then slowly connecting to the chin and the jaw.
Heal the chin and the jaw.
Connecting to your lower lip and your upper lip Connecting to inside the mouth.
To the floor of the mouth and the roof of the mouth.
And connecting to your tongue.
Feeling your tongue?
Letting your tongue rest on the roof of the mouth,
On the upper palate,
Closing your lips slightly.
So there's just a little slit between the loops.
Without any kind of tension.
Just relax.
Connecting to the right nostril connecting to the left nostril connecting to the right ear connecting to the left ear.
Connecting to the right eye.
And connecting to the left eye connecting to the point between the eyebrows together.
Bring your awareness to the point between the eyebrows together.
And here.
We again inhale for 5 seconds and then we exhale and hum out of the nose.
Inhale for five.
And exhale hum out of your nose as good as you can.
So it's quite high up in your head again inhale for five Excel for seven.
Last time,
Inhale for 5.
.
.
Exhale for 7,
Hum out of your nose,
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm great job.
Now shift your awareness to the very top of your head.
Hmm and then the space Feel the gravity.
Feel how you are.
Lying down and How?
Your body is held by the RFD.
Harriet.
And You don't need to hold anything back.
Of your body right now but you can just relax more into this gravity.
Fill your head.
And feel the skin of your head.
Release all the tension on the skin.
Shifting it over,
Giving it over to gravity.
Feel how all the tension on your face melts into this gravity.
Any kind of like smile or whatever else you had on your face disappears.
Hands,
And just melts into gravity.
Great job!
Connecting now to the Arms.
Feel all the skin.
Around your arms.
And again.
Feel if there is any kind of tension left in your arms.
And allow it to just dissolve into gravity.
Feel the skin and give the skin over to gravity.
Let it be hold by gravity.
Almost like being massaged by gravity.
Then connecting to your body.
Your torso.
Your middle body.
From the perineum all the way up to your throat,
Feel all the skin.
Your torso and release it to gravity.
Feel your back.
Release all the tension.
In your back and give it over to gravity.
And then coming to your legs,
Feeling your legs,
Feel all the skin around your legs.
And again.
.
.
Sending all the tension on the skin,
On your legs,
Over to gravity.
Now just your whole body,
Feel your whole body.
As we've visited.
Your entire body.
Feel all the skin.
Thanking all the skin for being there,
For protecting you.
And right now.
.
.
Giving this gift of relaxation to your skin.
Allow it to rest into gravity.
Completely.
No space.
In the space that you are right now.
Just observe yourself.
How it feels.
How it is to watch consciousness.
Realizing that.
.
.
In the Minds in this cream-like state.
You can.
.
.
Manifests.
And see whatever you like to see.
In front of your inner eye if you will.
So relax into that.
And here.
Imagine.
Not your like.
Lying outside.
And you're enjoying all the weather that is outside right now.
And it's quite warm outside,
Right?
There's maybe the sun warming you.
You're lying and you're resting.
You're relaxing.
And then suddenly.
.
.
To feel like,
Hmm.
.
.
It's quite warm.
A little bit of cooling would be nice.
And then some clouds are coming.
And just a little bit of rain is coming at first,
Touching.
Your toes.
Touching your legs,
Touching your hands.
Feeling.
How it feels touching your entire body.
This rain.
You're not withstanding or running away,
You're just listening and easing into it.
You're allowing it to.
.
.
Happen.
And be there and feel all the sensations on the skin.
On this raindrops falling on your skin.
Refreshing you.
Nurturing you.
You're lying there and you're soaking it all up,
This entire experience of lying in the sun.
And then wishing.
For rain.
And then the rain is coming.
How does it feel like to be in this?
Hmm.
Feeling this rain wash over your body Cleaning you,
Nurturing you,
Refreshing you.
Rejuvenating you.
Allowing yourself to experience this rest.
Hmm.
Stay in this visualization of.
.
.
Rain coming over your skin.
Or if you wish change it again to sun whatever you need right now.
Whatever your body needs.
Or maybe you like to observe a storm.
Hmm,
Whatever your body needs or your being likes to see.
And the states This blissful state of just lying and observing the weather.
You're safe.
You're feeling the body.
You are nurturing your body.
You're nurturing your being,
Your entire being.
Your being.
Will repay you.
A being will repay the being.
What you're doing.
Mmm.
You're doing this for yourself.
Feeling this rain on your body,
This sunshine.
Any kind of weather outside.
Maybe hear the wind outside.
Maybe hear anything else that is with you outside.
Maybe you're laying on some grass.
Are in the sand.
Wherever you are,
It doesn't matter.
Just.
.
.
Feel what is there.
In your visualization.
In your imagination.
And then rather leave.
I invite you back in to your comfort.
To your cozy home.
Do your cozy mat to your cozy bed.
To wherever you are right now.
Coming slowly.
Out of this visualization again.
And just come back to your body.
Healing your body more.
Like a child that has never seen its body.
Feel your body.
Curiously.
Instead of like.
.
.
Having this abstract layer on top of it,
Of like,
Oh,
I know my body,
It feels this and this way,
Just curiously.
Remove this layer and rediscover your body.
Refill your body.
Reconnect with your body.
And here We connect back to the very beginning of this journey.
Bring up back your intention.
Euro Sun cow power that we found in the very beginning.
Of this journey.
Be slow with you.
Do not hurry.
It is in your unconscious.
So just listen to it again.
And see how it's coming up again softly.
Do not grab or yank it.
Just observe how it's slowly appearing in your mind.
And then as soon as it's here.
Repeat it three times silently.
And done.
Let's go!
Your intention,
Your sankalpa,
Knowing that it will stay within your unconscious.
It's like a seed.
And it will come up again,
Maybe when you need it most,
If you need some direction.
Just let it go for now,
No need to hold it in your conscious.
Just let it go And slowly,
In your own time.
.
.
Start to.
Move your fingers when you are ready.
Decide for a moment when you are ready to move your fingers.
Moving your fingers.
I'm moving your toes,
Maybe even one by one,
If you can.
Moving more of your foot more.
Ankles,
The heels.
The elbows,
The knees.
Your shoulders,
Your hips,
Your entire body,
In any kind of way that feels good to you,
Slowly coming more and more back to your body,
Stretch yourself,
Move yourself.
Yawn if you need to.
If you like you can sit up,
If you like to stay lying for a little bit,
Stay lying.
Already open your eyes if you feel like it.
I am bowing down in front of your discipline.
Look up.
Samastha Sukhino Mavantu May there be peace with every being.
Abundant love and blessings.
Namaste.
