Namaste Welcome to today's yoga nidra.
For full effect please remove any kind of distractions for the duration of this journey.
I'm your guide Marcel Groux.
Please lie down in a quiet space.
Bring your arms by your sides,
Palms facing upwards,
Legs long,
Feet are facing away from each other.
You can also lift your head up quickly and just tuck your chin in a little bit and lay your head down again softly.
And with this next breath inhale for five seconds.
Exhale for seven seconds.
We are starting into this guided meditation today.
And again two more times.
Inhale for five seconds.
And exhale for seven.
Hum like something tastes good.
Like say oh again inhale for five.
And hum exhale for seven.
Removing all the obstacles.
Before we dive into the choosy part of this guided meditation we like to find our intention,
Our sankalpa.
In case you have already a sankalpa or intention that is fine.
Use that.
Otherwise make sure to make this intention 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 calm.
I love abundantly.
I speak my truth.
I see with clarity.
I know my worth.
And I am present.
At this point of time listen in to your body and listen if any intention comes up to you.
Without thinking of it but just listening to your body.
I give you here two minutes.
And then slowly repeat this intention,
The sankalpa three times in your time.
And here you take an inhale for five seconds.
Exhale hum and let go of your intention for seven.
Hmm Knowing that your intention is in your unconsciousness.
It's there.
It's giving you energy for this full duration of this journey.
Let's continue to the body scan.
We're starting at both of our hands.
We're connecting to both of our hands.
Take your time arriving.
If there is any kind of tingly sensation,
Any kind of vibrational sensation.
That is completely fine.
Be courageous and also just observe what is there.
Relax into it.
There is nothing and has to be in any kind of way.
It's just observation of your hands right now.
Let's shift our awareness to our big thumbs.
Shifting your awareness to the big thumbs.
Surrendering completely this awareness to whatever is,
To whatever you observe,
To whatever you feel.
Completely surrendering.
Connecting now to the index fingers,
The middle fingers,
To the ring fingers,
To the pinky fingers,
The little fingers,
To the palms,
To the top of the hands,
To the wrist.
At any point in time,
If you lose the connection to my voice,
If you drift to sleep,
If you cannot quite follow what I'm saying,
That is completely fine.
Just surrender and be between sleep and consciousness.
Surrender.
Having your whole hands in focus right here,
Right now,
Honoring them,
Honoring your hands for the work that they are doing every day.
By observing them,
By understanding the work that they're doing,
By being grateful for them.
And from here,
We continue upwards to your forearms.
Take your time to arrive at your forearms.
Connecting to your elbows slowly,
Slowly.
Connecting to your upper arms,
To your shoulders.
And from there,
Really connecting from the shoulders to the very fingers.
And your whole arms in focus.
And your whole arms in focus,
In awareness.
Try to not move at any point.
At any point in time,
Remain still.
Remain still for deep,
Profound meditation.
You're doing great.
Holding your whole arms in focus,
Honoring them.
And now,
Inhale for five seconds.
And hum and exhale for seven,
Letting go of your arms.
We're now coming to our hips.
Because it's the natural way of going through the body,
We're now going to the hips.
It might be strange to you,
However,
This is the way how the body is connected in your brain.
So we're going from the arms to the shoulders,
Then from the hips to the feet.
So connecting to your hips.
And we're connecting slowly to your thighs,
To the big muscles.
Maybe also feel your butt here.
Your butt connected to your thighs.
And honoring your butt and your thighs for the daily work that they are doing.
These big muscles.
Coming to your knees slowly.
Observing with awareness,
With courage.
Seeing whatever comes up when you're focusing on your knees right now.
And continuing onwards to your lower legs here.
Shinbone and the calves.
Observing your shinbone and the calves,
The shinbones and the calves.
And moving on further to your ankles.
To the heels.
To the sole of the feet.
To the top of the feet.
Coming to the big toes.
The second toes.
The third toes.
The fourth.
And the little toes,
The pinky toes.
Holding your whole feet in focus.
Honoring your feet.
Maybe feeling a vibrational sensation.
A pulsing sensation.
Whatever it is for you,
That is completely fine.
Maybe you feel nothing and that's also great.
And from here we are connecting to the whole legs.
Having your whole legs in focus,
In awareness.
From the hips down to the very toes.
Surrender completely.
Surrender completely.
Surrender completely.
Here again,
Inhale for five seconds.
And hum and exhale for seven.
Great.
We're now coming up to the perineum.
Between the anus and your genitals.
Arriving at the perineum.
Take your time to get there.
And again,
Try to just observe this area as good as you can.
And then let's connect to the very start of the spine.
Connect to the very first vertebra.
And we're climbing up the vertebras until we reach the bellybutton level.
Take your time.
When we arrive at the bellybutton level,
Observe when you're inhaling how the belly moves to the front,
To the right,
To the left,
And to the back.
To all the different sides.
So again,
Feel how your belly expands,
Not just to the front,
But also to the back,
To the right,
And to the left.
To all the different sides,
All the way around your belly.
Try to let your breath flow deep into your belly.
Good job.
And then reconnect slowly to the vertebras,
To your spine.
And let's climb up further to the solar plexus.
Respectively,
The sternum a little bit further up.
Finding the start of your ribcage,
Or the end of your ribcage,
As you like.
Driving at the solar plexus.
Just tune in to your body.
And rest.
The point that is connected to so much of your energy,
The solar plexus.
Just honoring this area.
And let's go again.
Reconnect to the spine.
And we are climbing up further until we arrive at the heart space,
At the chest.
Leaving the solar plexus for now.
Feeling your heart.
Feeling your chest.
All around.
Your heart level.
And this time,
Just feel in how your chest is expanding as you're inhaling.
So instead of focusing with the awareness on our belly right now,
And shifting the breath to our belly,
Focus your awareness on the chest and let your breath go to your chest.
Before we head further,
Let's reconnect to our whole torso right now.
And let's send one more time the breath into our belly.
Also fill your solar plexus and your chest.
So let's do it together.
Inhale deep.
Extend to the front,
To the right,
To the left,
To the back on your belly.
And as well at your chest.
Extend to the front,
To the right,
To the back,
And to the left.
To all the sides.
And exhale.
When you're inhaling,
You fill up first your belly and then your chest.
And when you're exhaling,
You empty your belly first and then your chest.
Let's go.
Inhale again.
Into your belly.
Fill it to the front,
To the right,
To the left,
To the back.
And then inhale into your chest.
Fill it to the front,
To the right,
To the back,
To the left.
And exhale.
Rachel.
From here,
Slowly come back to your heart.
Say thank you.
Be grateful to your heart.
And reconnect to the spine.
And let's climb up further.
Step by step,
We're climbing up further on your spine,
On your vertebrae.
Until we arrive at your throat.
Your neck and your throat.
And there,
We just take one inhale.
For five seconds,
Inhale.
And then hum out of your throat as good as you can.
Feel the vibration in your throat.
And release.
Let's come up further.
And connect to your chin and your jaw.
To your lower lip and your upper lip.
To inside the mouth,
To the floor of the mouth and the roof of the mouth.
Connecting to your tongue.
Let your tongue leave at the roof of the mouth.
Meanwhile,
Close your lips slightly so there's only a small slit between your lips.
Good job.
From here,
Connect to the right nostril.
Observe with awareness to the left nostril.
To the right ear.
To the left ear.
To the right eye.
To the left eye.
Coming to in between the eyebrows together to the third eye location.
Try to really focus on this third eye location with awareness.
And here,
We want to inhale again for five seconds and hum out of your nose as good as you can.
So inhale for five.
And hum out of your nose.
Hum.
Good job.
You might feel a little bit dizzy.
That's completely fine.
You're completely secure.
Safe and sound.
Connecting to the back of your head.
Focus on the back of your head.
Coming to the forehead.
Coming to the crown of your head.
The very top of your head.
Inhale here for five seconds.
And exhale for seven.
And from here,
Focus on your entire face,
On your entire head.
Connecting to all the skin of your head.
And allow yourself to relax all the skin of your face,
Of your head.
Really feel like gravity is taking over.
There are no little muscles active.
No face to make.
Just relaxation on your skin of the head.
How does that feel?
Connecting now to your throat and your arms.
Relax.
Focusing on all the skin around your arms and your throat.
And again,
Releasing all attention.
No skin to hold.
Just relaxation.
Moving onward to your torso from your chest down.
The solar plexus,
The belly,
Your perineum,
Your whole back,
Your whole spine as well.
All around there on your torso.
Connecting to your skin and releasing all the skin completely.
Releasing all the skin from your perineum to your throat.
Your shoulders.
And letting go all the skin.
Now connecting to your butt and going down to the very toes.
Having all the skin around your butt,
Your legs,
Your feet.
All the skin relaxed.
Allowing it to just be.
To just be.
To just be.
To just be.
One more time.
Connecting you to your entire body.
To all the skin that surrounds you.
Allowing all the skin of your body to be completely relaxed.
No tension in any part of your body.
Rejuvenating your entire being.
From here,
Let's imagine ourselves in a forest.
Imagine to lie in a forest in the grass with a little sun shining through.
It's calm and beautiful.
You're safe and sound.
You can decide when you like to look around,
What you're seeing,
If you're hearing birds.
You can decide what you're smelling.
You can decide what you're hearing.
You can decide how it feels when you're lying on the forest floor in the grass.
Make it comfortable.
Make it beautiful.
There is no fear.
There's just courage and understanding that this is your world,
Your vision that you're creating within your mind.
And then,
As you're lying in the grass,
In the forest,
Imagine how you're walking.
How you're walking in the forest.
How it sounds.
How the world moves by as you're walking.
Imagine what you're hearing,
What you're seeing,
What you're observing in the forest.
Maybe it's animals.
Maybe it's a little stream or a river even that you're hearing.
Maybe there are some cars.
Maybe there is wind in the trees.
Whatever it is,
Make this forest your own.
Maybe you hear bees.
Maybe you see flowers even.
See for yourself.
See for yourself.
See for yourself.
Creating this picture in your mind.
And when you're ready,
Observe one of the trees closer.
Go closer to the tree and you touch the tree.
You feel the texture of the tree.
You feel it with your eyes,
But also with your fingers.
And you even hear as you touch the tree.
As you went closer to the tree,
You can even smell the tree.
Allowing everything that comes up,
Come up.
Completely relaxing here.
Maybe you like to even hug the tree.
You see the tree.
You see the roots of the tree.
You see the leaves.
You see a connection to the tree forming.
Allowing this connection to be formed.
And then,
Letting go of the tree,
You're taking more steps in the forest.
You're going further.
You're wondering what's beneath the next little corner.
As far as you see.
And you're walking.
And you're walking.
Hearing the sounds of your feet.
Your shoes touching the floor,
The forest floor.
Hearing how your shoes are sounding on the forest floor.
Continuing onwards.
Step by step.
You relax as you're walking in the forest.
Surrounded by beautiful nature.
So effortlessly growing around you.
And you're just walking.
And observing whatever comes up.
Just walking.
Relaxed and in your pace.
Feel in to your pace.
Is it quick?
Is it slow?
Is it fast?
Is it relaxed?
Are you at peace?
Are you afraid?
Whatever it is,
Honor,
What emotions,
What feelings are coming up.
Honor that you can just create such a beautiful forest in your mind.
One more time as you're walking.
Listening to your feet.
Even smell all the fragrances in the air.
See everything that wants to be seen in this forest.
And understand that you can come here back at any time to fill up your resources.
To be ready again for what challenges lie ahead in day-to-day life.
This forest is inviting you,
Nurturing you and rejuvenating you.
Right here,
Right now,
Take an inhale for five seconds.
Fill up your lungs with the beautiful forest air.
And exhale,
Letting go of this visualization.
One more time,
Inhale for five seconds.
And exhale for seven.
Exhale completely.
Coming back to your body,
Feeling your body a bit more again.
Imagine right here,
Right now,
How roots are growing where you're lying into the floor.
These roots are nurturing you,
Are drawing energy from Mother Earth up.
Feeling the gravity holding you,
Carrying you.
And at the same time,
Feeling the roots nourishing you.
The roots going deeper into the earth,
Going deeper on their search for nutrients for your entire being.
Surrender completely here,
Right now,
To gravity.
Take this minute to just be.
Just be and surrender.
And here we come back to the very intention we found in the beginning.
Of this journey.
Slowly take your time.
Bring back your intention from the very beginning of this journey.
And repeat it three times.
Let go of your intention.
Inhale for five seconds.
Exhale and let go completely of your intention,
Knowing that it will come back to you if you need some extra energy.
From here,
Slowly,
You are invited to pick a time when you want to start to move your fingers.
And softly,
Whenever you feel ready,
Go ahead and move your fingers.
And then decide as well when you like to move your fingers.
To start to move your toes.
And from there,
Gradually start to move more of your body and more your wrists,
Your elbows,
Your ankles,
Your knees,
Your shoulders,
Your hips,
Your entire body.
Coming back to your body more and more and decide to either open up your eyes and sit up or keep on lying.
However you feel good right here,
Right now.
Check in.
And here.
Slowly come out.
This guided meditation of this journey.
May there be peace of every being.
And I'm bowing down in front of you for your discipline.
And abundant love and blessings to you.
