Namaste.
And welcome in to this guided meditation today.
We are going for 40 minutes.
We're diving deep.
I'm your guide Marcel Gros speaking.
Please.
Find a place to lie down.
Yoga Nidra is practiced most of the time lying down.
I join in.
Sitting and guiding you.
Feel free to lie down on a mat,
On the floor.
On a bed,
Wherever you feel comfortable.
Make sure you are warm enough.
Again,
Remove all distractions.
And.
.
.
Arrive lying down.
Bring your arms by your sides,
Palms pointing upwards.
Feeds.
A little bit apart,
Toes are facing away from each other.
So the toes of your feet are facing away from each other.
Tuck your chin in a little bit,
Lift your head up and down.
Rest it down again.
So your whole spine is straight.
Whereas if you feel more comfortable with a pillow,
You can use also a pillow.
Now it all starts with the next breath.
Inhale for 5 seconds.
And exhale for seven.
Again,
Inhale for five.
This time,
As you exhale,
Hum.
Like saying something tastes good.
Last time,
Inhale for five.
And exhale for seven,
Hum.
OM GUM GANAPATAYE NAMAHA removing all the obstacles And come back to your natural breath.
In here.
We're going to connect with our individual intention.
Also called Sankalpa in Sanskrit.
If you're new to this.
I'll explain.
If you're already.
.
.
More advanced,
Feel free to use your own Some Kalpa that you have found before.
So far everybody was new.
We are going to create an intention for this.
Practice.
We're making it positive and short.
Personal and meaningful to you.
And in the present tense.
Here are some examples.
I have My back.
I feel.
Soon.
I act.
Home.
I am law.
Abandon plane.
I speak my truth.
I see with clarity.
I know my worth.
And you can also say,
I am present.
If any of those resonated with you,
Feel free to pick.
In this example.
You like to listen in more to your body and find your own intention right here,
Right now.
Please do so.
And listen in.
I give you here two minutes.
To find and be with your intention.
And slowly.
.
.
Bring this intention to mind.
Repeat it silently three times.
When you have done that,
Let go of your intention.
Knowing that it will rest.
In your unconscious.
Throughout.
This session,
This journey.
Let go completely of your intention.
Shifting the focus,
The awareness.
Do both.
Of your hands.
Coming to both of your hands.
Just arriving there.
Arriving there and feeling the whole hands right now.
Yeah,
Shift the awareness,
The focus,
The both of your thumbs.
There is any kind of vibrational.
Vibrational quality to it,
Or tingly sensation to it,
That is completely fine.
Just observe these sensations.
There is nothing at all that you're feeling.
Oh no!
Just this nothingness to be.
As you're focusing on your big thumbs.
Coming to both of your index fingers.
Of index finger.
Just focus and observe as good as you can.
The index fingers are the only thing that exists right now.
Coming to the middle fingers.
To the ring fingers.
At any point,
If you fall asleep,
That is completely fine.
Just come back to my voice whenever you realize.
And continue wherever we are.
Coming to the home.
Little fingers.
Pinky fingers.
And coming to the palms.
The top of the hands.
And coming to the wrists.
Shifting your focus to your lower arms.
Elbows.
The upper arms.
And coming to the shoulders.
Holding both of your arms in focus from the very beginning.
Fingers all the way up to your shoulders,
Both of your arms in focus.
In observation.
Feel all the way.
From the fingers all the way up.
To your shoulders.
Let's take here an inhale for 5 seconds.
And exhale for seven hum like saying something tastes good again releasing Your arms.
And shifting the focus to your hips.
Coming to your hips and we are.
.
.
Going down.
Our legs slowly.
To your hips arriving there slowly Take your time.
Might help you to also focus on your butt.
Arrive.
In the hip area.
And then slowly we are heading down.
To the big thighs.
And the big muscles supporting you every day.
Being grateful for them.
Staying with the big thighs.
For another moment.
Listening in us.
Closely as I can.
Observing,
Focusing.
Being curious,
But how?
Do my thighs feel.
5 sphere and shifting.
The awareness slowly to the knees.
And 10.
Coming to the lower legs.
So the shin bone and the calf.
Here at both of our lower legs.
Shinbone and the calf.
Healing lower legs.
And slowly continuing.
Some blind curls.
Healing the ankles.
And your feet.
And arriving at the hills.
Healing.
The sole of the feet.
The top of the feet.
Coming to the big toes a second.
In the third.
The forest.
And the pinky toes.
Holding your feet.
And focus in awareness.
Observing your feet.
And done.
From the toes all the way up.
Hips.
To your butt.
Hold both of your legs in focus.
Both of your legs in focus.
In awareness.
Honoring the work that they are doing every day for you.
Just observing.
Focusing with awareness.
How your legs are feeling.
And here,
Take an inhale for 5 seconds.
And exhale hum for seven letting go of your legs And we're coming up to the perineum.
Between the anus and the genitals.
I will just stay in there.
Trying to listen in as good as we can.
The perineum between the anus and the genitals.
And then softly We're shifting awareness to the very start of the spine.
And imagine that we are climbing up the spine.
Vertebra by vertebra.
We're climbing up this spine until we reach the.
.
.
Navel area,
The belly button area.
And as you reach this belly button area Feel your belly.
We like to modify our breath here as well.
Inhale here again for five seconds Feel.
How the belly is expanding to the front,
To the right,
To the left,
To the back,
To all the different sides.
And as you inhale,
Exhale,
Feel how the belly gets smaller again.
On all the different sides,
All around the belly,
Even your back.
It's smaller again.
And one more time,
Inhale for five.
Into your belly as far as you can.
And exhale hum and feel how the belly is getting smaller again Reconnecting to the spine.
Just where you stopped climbing,
We're reconnecting to that point.
And we're climbing further up,
Vertebra by vertebra,
Until we reach the solar plexus area.
Arriving slowly at the solar plexus area.
Reconnecting.
.
.
The very,
Very middle part of our body.
Energy center.
As well.
And just listen in here and see how you're feeling.
As you're connecting to this part deeper.
Crazy.
We are all ready.
Connecting again to the spine.
And we're climbing up further.
Vertebra by vertebra until we reach A hard space.
And chest area.
Imagine how you're climbing up further the vertebras and how you're arriving in this hard space.
Let's just carry on.
Allow all the emotions to exist here.
To be just as you are.
And to allow all the emotions to flow freely.
Knowing that if you're listening to these emotions.
I will tell you something and as soon as you listened closely enough they usually disappear.
And it becomes more calm.
So be courageous if there are any emotions to listen to.
And.
.
.
Apart from that,
Just listen to your heart and your chest.
Eat,
Peel,
Breath.
Just stable.
If you feel like you need to make the breath a bit deeper,
Feel free to do so.
And slowly thank your heart space and we're reconnecting to the Verge Bronze.
To the spine.
And we're climbing up further to your neck.
To your throats.
Arriving there liming up.
And there we really like to hum out of the throat so two times here we inhale for five seconds and as you exhale hum out of the throat really feel the vibrations at your throat.
Inhale last time here.
And hum out of your throat Good show.
Release completely and we're reconnecting again.
To the spine,
To the vertebras and we're climbing all the way up the very top Climbing up to our head.
And arriving at the very back of our heads.
And we're sliding down again,
Coming to.
.
.
The chin and the jaw.
To the lower lip and the upper lip.
To inside the mouth.
To the floor of the mouth and the roof of the mouth.
To your tongue.
Let your tongue rest at the roof of the mouth.
And close your lips slightly so there's just this little tiny slit between your lips.
I'm done.
Connecting to the right nostril.
The left nostril.
For the right cheek.
The left cheek.
The right eye the left eye The right ear.
To the left ear coming.
Through your eyebrows and.
.
.
Coming to the place between your eyebrows together.
Third eye location.
And there.
We connect to this place first.
And we like to hum this time out of your nose as good as you can.
Try it.
Inhale for 5 seconds.
And hump out of the nose accessing this third eye location.
Again,
Inhale for five.
OM and release.
Reach up.
Coming slowly to the forehead.
And to the very top of our head at this place.
In this state.
Feel how you can relax.
More and more.
Feel.
The skin.
In your face.
And allow the skin of your face to just Go over to gravity.
Let gravity carry you.
All the tension.
The skin of the face.
Let's see if this helps to relax.
The entirety of your hat.
Then we're coming to our arms.
Feel all the skin around the arms.
And allow all the skin to dissolve into.
The gravity of the earth,
All the tension of the skin of your arms.
Dissolve it into.
The gravity of the earth.
Coming to your legs,
And here the same.
Feel all the skin.
Around your legs.
And allow all the tension to disappear.
Into this gravity.
Come now.
To all the.
.
.
Bass of your middle body.
Torso,
Of your back,
Of your chest.
Also your throat,
Maybe if you have not thought about the throat.
All the skin.
There.
Feel how you give it over to the gravity of the earth.
Allowing the gravity to carry you.
Completely.
In this state.
Imagine.
To lie at a calm place.
And watch the sky.
Imagine you're lying maybe in the grass.
It's a safe place.
It's a place.
Pass maybe some trees around.
And some birds.
Speaking with each other.
As You're watching the sky.
Cool outside.
And you see some clouds coming and going.
How many clouds are you seeing right now?
Is it a clear sky for you?
Or are there many clouds?
Or there may be dark clouds.
Or do you see the sun shining?
I don't understand that.
Any state is better.
And the other.
Just there are different stages.
And maybe some.
.
.
States.
Are more comfortable.
To have.
Sometimes.
And you see.
.
.
It is your visualization.
So you are creating this state.
You are deciding.
How many clouds there are.
You are deciding.
How bright the sun is shining!
You are also deciding how blue the sky is that you are perceiving.
This is also a metaphor for.
.
.
When you have a lot of Hats.
Or maybe a lot of challenges as well.
Maybe there are more clouds in the sky.
However.
.
.
How many clouds can you really see?
How many clouds can you watch at one point?
Really focus on one cloud.
Really?
Understand like,
Okay,
Why is this cloud there?
What is this thought about,
For example?
And done.
Just with this visualization that might not make complete sentence at this point.
Just let it go again,
Let it dissolve.
Just Keeping the understanding that.
.
.
You have.
A choice how you're feeling.
Inside of yourself.
If there is sun,
And if there is.
.
.
Rain.
You have a choice.
Slowly letting go of this visualization.
Softly letting go of it.
And coming back to your intention.
Intention that you found in the beginning of this journey.
Be very soft as you're bringing this intention back.
Wait for it to come.
And as soon as it's there.
.
.
Repeat it three times silently.
And then.
.
.
Thanking your intention.
Letting it go again completely.
Understanding that it will be here.
When you most need it.
Take here an inhale for 5 seconds.
And exhale for 7 hummmmmmmmmmmmmmm right here,
Right now,
Feel more.
Of the gravity again beneath you.
And 10.
Slowly and softly You decide!
When you start to move your fingers.
Maybe start to move one finger at one point.
Being very soft and gentle with yourself here.
As you bring the awareness back to your being.
Body.
And then slowly start to move your toes as well.
And start to move your wrist.
Start to move your ankles.
And start to move your elbows.
Your knees,
Your shoulders,
Your hips,
Your entire body.
In any kind of way that feels good to you today.
Ah,
Hmm.
If we need to open the eyes and sit up.
Stay lying,
However you feel.
That's good for you right now.
No calm.
Samastah.
Sukhino Mavantu.
May there be peace of all beings.
Abundant love and blessings to you I am bowing down in front of your discipline.
Namaste.
