Yoga Nidra Session : Long Body Scan & Deep Relaxation

Yoga Nidra for 50 minutes to slow your breath, let your body get heavy and your thoughts wind down! This guided meditation is grounded in peer-reviewed science. Constant overthinking, burnout, restless sleep, a body that can't fully let go and a low mood are direct expressions of a nervous system stuck in fight-or-flight mode. This practice works at the root cause, not just the symptoms. No meditation experience needed. Abundant love and blessings - Marcel

Transcript

Namaste. Welcome. This guided meditation today, Yoga Nidra. We are diving deep. This practice is about 15 minutes long. I will guide you in and guide you out again. Mmm. Please. Lie down. In a comfortable space. Maybe a map, Maybe. . . The floor. Maybe the bat. Wherever you feel comfortable. Make sure you are warm enough. Bring your arms by your sides, Palms are pointing upwards. Slightly apart and toes are facing away from each other. The toes of both of your feet are facing away from each other. Tuck your chin in a little bit, So lift your head up, Tuck your chin in a little bit. And. . . Just. . . Put your head down again. On the floor, On the mat, On the bed. Just to find a nice long spine. I give you here another variation. So if this is too open for you, Especially like opening the hands up. To the sky. If this feels too open to you. You have the variation of bringing your hands to your heart. And just leaving them lying on your chest. This is a little bit softer. Both are completely fine to do. Hmm. Bye bye. Close your eyes. And it all starts. . . With this next breath. Inhale for 5 seconds. And exhale for seven. Mmmmm. Inhale in again for 5 seconds. Exhale for 7 and hum this time, Like saying something tastes good. Om. Long, Long, Long, Long, Long last time inhale for five seconds again And last time, Exhale again, Saying something tastes good. OM GANAPATAYE NAMAHA Removing all the obstacles. And come back to your natural breath. Before we go deeper. We are now connecting to your intention. Your individual attention, Intention. Also called Sankalpa. I guide you through this. If you are already more advanced and if you have a Sankalpa set for you, Stay with your Sankalpa. If you're new, Do this. Refines. Here is Ancalpa right now for this session. We're creating this intention. Making it positive and short. Personal and meaningful to you. And then the present tense. Here are some examples. I have my back. I feel. Soon. I act. I am love. Abominably. I speak. My truth. I see. Live Clarity. I know. My word. I am present. Any of those. Resonated with you. You are free to pick that. Little sentence up for you. If not, And you like to. Explore a little bit further. Please listen right now to your body. And see. What intention comes up for you. Let your body speak with you here. I give you here. Two minutes to listen in to your body. And see. You can find. Can listen to your intention for this practice today. And slowly. We're going to take this intention right now that you have. And we're going to repeat it three times. Silently. And then we let go. Of your intention. Completely. Knowing that it will rest. And your unconsciousness rest within you. Even if you let it go completely. Let it go completely from your awareness. And we're shifting our focus. To the right. Hell. Really taking your time to connect. To the right hand. You will see I'm rather slow. Guiding you here through the body scan. So take your time arriving there. The right hand. At any point if you would fall asleep, That is completely fine. Just whenever you realize. Come back to my voice and continue. Wherever we are. Tuning in to your right hand and we're shifting the focus. With a right hand thumb. If there is any kind of tingly sensation or vibrational sensation. That is completely fine. Just be courageous. To observe. Much as you can. As if the only thing that exists right now is your Right hand, Big thumb. I'm shifting the focus to the index finger of the right hand. If you feel nothing at all, That is completely fine too. Just observe. And see what's coming up. There's no gold here. Other than. . . Trying to shift. And I'm saying trying. Trying to shift your focus to the index finger. And observe, And whatever is happening, Is happening. There is no time limit. Better or worse you. Continuing to grow. The middle finger of the right hand. Finding gratitude. For your middle finger of the right hand for all the work it's doing every day. For grabbing, And so on. Continuing. . . So the ring finger of the right hand. And the little finger of the right hand Holding all the fingers in focus for a moment. All the fingers of the right hand and coming. To the palm of the right hand. And then the top of the right hand. Coming to the wrist. And here holding your entire hand in focus one more time. And we're continuing our journey. Try hiking up your lower arm. Right lower arm right forearm we're hiking up slowly and we are imagining that we are Connecting. . . All the landscape that there is to see there. Lots of feel, All the skin. As you're hiking up this forearm, This right forearm. Until we slowly arrive at the right elbow. And connecting with the right elbow, Feeling in deep. Then continuing. . . And journey further up. Your right upper arm. Hiking up further. Feeling. Every. Inch or centimeter. Of the right upper arm. Until we arrive at the right shoulder. Honoring here your right shoulder. And from here, One more time, We're connecting. The right hand fingers and all the way up to the right shoulders. Right shoulder, And we're folding the whole right arm in focus. And awareness. Feeling in deeper. Take here and inhale for five seconds. And exhale for seven, Hum. ♪ as we are exhaling we're letting go of our right arm and we're connecting the right side of the hip. On the right but. . . Connecting to the right side of the hip. And the right, But whatever works better. We're just arriving there slowly. Slowly. You have in mind. Go down. Our right foot but at the moment we're connecting the right side of the hip joint. And the right putt. But cheap. And we are hiking now. Slowly, Slowly, We're connecting. Left or right Bye. The big muscle. Holding you, Carrying you every day. Try to tune in here. Deep, As deep as you can. For me it takes a little bit longer. And tune in to these big muscles. So I give you here also a bit more time. And then slowly. . . We're making our way. To the right knee. And then coming further down. . . To your right lower leg. The shinbone. And a calf. The carriage is here. You're doing very well. Keep at it. Connecting further down to your right ankle. And to the right heel. Connecting to the right heel. And to the right sole of the foot Connecting deeply. Coming to the top of the foot. And then coming to the toes. The big toe. In a second. The third. In the forest. And a pinky tone. Holding your whole right foot in focus here. And done. Holding your whole right leg in focus from the heart. Toes of the right foot all the way up to your right butt cheek on the right side of the hip. Holding your hole right. Lag and focus and awareness. Take here and inhale. For 5 seconds. And exhale hum again for seven seconds letting go of your right leg completely For a moment try to feel in right now to do two sides. The right arm and compare it with the left arm. Compare the right leg. The left leg of each other. Let's see. They feel a bit different. And then softly Shift your awareness. To the left hand. Coming to the left and right now. Hmm. Taking time to arrive at your left hand. And shifting. Focused awareness to you. Big Thumb the left hand. At any point in time, If you would fall asleep, That is completely fine. Just remember, Whenever you realize, Come back to my voice and continue wherever we are. You're shifting. Our focus, Our awareness. Observational quality to the right and left hand thumb. The left hand thumb. To your index finger of the left hand. To the middle finger. The ring finger. What a pinky finger. What a little finger. And here holding all the fingers of the left hand in focus and finding gratitude for them. For all the work that they are doing every day for you. Honoring them. Moving to the left hand palm. Top of the hand. And the rest. One more time, Holding your entire left hand in focus. In awareness. And slowly, Slowly. We're hiking up again. Left lower arm OBSERVATING every little bit. Centimeter or inch. That we're traveling up. Into the direction of the left elbow. And slowly arriving at the left elbow. Feeling in deep into your left elbow. And then whenever you're ready. . . We're continuing our journey. Up to the left shoulder. By going over the left upper arm, Traveling, Hiking up further. Connecting with the left upper arm. Connecting with the left upper arm. And slowly. Arriving at the left shoulder. Completely arriving at the left shoulder. And from this space, We're now connecting to the entire left arm. From the tips of the fingers of the left hand. All the way up to the left shoulder. And holding your entire left arm in focus and awareness. Holding your entire left arm and the focus and awareness. Lovingly holding your entire left arm in focus and awareness. Inhale for five seconds. And exhale hum. Letting go of the left arm and reconnecting to the left side. Of the hip. Left buttcheek. Tuning in, Arriving there slowly. In your time. Taking your time, Arriving at the left side of the hips, Left butt cheek. Whenever you're ready, You know. Moving down again. Hiking down. The left. Keywords. And left foot. Right now we're connecting to the left PHY. And feel in to these big muscles that are supporting you every day. Have patience here as you're listening in. As you're feeling in. And then slowly shift your focus, Your awareness to the left knee. Connecting deeply into this left knee. And done. Coming to you. Lower leg. To the shinbone and the calf. Connecting in deeply. Oh, Damn. Near the left lower leg at the shin bone and the calf. Whenever you're ready. Continue to the left ankle. And continue on. Continue to the left here. To the sole of the left foot. Sealing in deeply. And to the top of the left foot. Coming to your beautiful toes. Connecting to them. Big toe. The second. The third. In the forest. And a pinky tone. Holding your entire left foot in focus in awareness. And zen. We are connecting to the whole left leg. From there. Toes of the left foot all the way up to the left side of the hip to the left butt cheek. Holding the entire left leg in focus in awareness. And loving awareness. You can inhale here for five seconds. And exhale for 7 hummmmmmmmmmmmm Letting go of the left leg and we're shifting our awareness, Our focus. To the perineum in between the anus and the genitals, Arriving at the perineum. Just feel in. And from there you're shifting to the very start of the spine. From the start of the spine. We want to climb up slowly, Slowly, Vertebra by vertebra. Until we reach the belly button, The navel area. So imagine you're climbing up vertebra by vertebra. Until we arrive. At the belly button, The navel area. And there I like to give you a moment to really tune into your belly. And feel in if there is any kind of restriction going on. Newer. So maybe you're wearing a belt already, Maybe you don't. Something else around your waist. . . So feel in if you can breathe really deep into your belly. There's any kind of pressure around your belly and you have my You can change that pressure if you like. Right now I give you my arm. My allowance, Not allowance mine. You can do that right now. Allow this right now, Because we want to stay. As still as possible, But then again. . . I really like the two. Give you that moment to tune in. And feel. Oh, There is some restriction maybe. So you can open up your belt a little bit and let more air into your belly. More easily. So altogether we are inhaling two times deep into the belly. Five seconds in. Shift all the way all the air down to the belly and exhale for seven hum Inhale in again, Feel how the belly expands to the front, To the right, To the left, To the back, To all the different sides. Even your back. And let go hummmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm you I'm completely braining you. State of deep relaxation and calm. We're reconnecting now to the spine. We are climbing up vertebra by vertebra. Until we reach the solar plexus level. Beginning or the start of the ribcage. Solar plexus the middle of your body in a way. And just there, Feel in. All around your body. And in light of your body as well. How that feels. Good. We're continuing our journey. We're reconnecting to the spine. The solar plexus level and we're climbing up further. Until we take another break at the. . . Heart level, The chest area. So we're climbing up further to your heart, To your chest. And there we. . . Feel in as well. On the ring. Everything there is. Maybe there are some emotions there. And we are just. . . Listening and allowing these emotions to exist. Maybe some emotions are. Still there as we connect it to the belly. Right now Maybe feel into all these emotions that came up so far. And allow them to be And as you're connecting with these emotions, Understand that listening in to these emotions will allow them to be recognized, To be seen. To be ultimately. . . All nerds. And integrate it. Feeling into your heart. Understand that you yourself are doing very good at this point. In a way you can be proud of yourself. Reconnecting to the spine right now at the heart level. Thanking your heart. And we're climbing up further vertebra by vertebra. Until we reach the neck and the throat. Arriving at the Fruits honoring your throat. Inhaling here for five seconds. And exhale hum. Feel the vibration coming out of your throat here feel really into this vibration One more time. Inhale here for five seconds again. And exhale, Feel the vibration coming from your throat. We're now climbing up all the way up to our head, To the back of our head. Honoring the back of our heads and We are almost sliding again back down. The back of our head to our chin and the jaw. So connecting to the. . . Chin and the jaw right now. To the lower lip and the upper lip. To inside the mouth, To the floor of the mouth. And the roof of the mouth. Connecting to your tongue. And letting your tongue rest at the roof of the mouth. While closing your lips slightly so there's just a little slit between your lips. And connecting the right cheek. And the left cheek. To your right ear. And the left ear. To your right, Aye. And the left eye. Connecting to in between the eyebrows together at the third eye location. And here. Inhale in again for 5 seconds and this time hum out of your nose as good as you can, Very soft and very high pitched. Mmmmmmmmm. One more time, Inhale for 5 seconds. Hum out of your nose Letting go of this. Third eye. Position and we are coming to our forehead. I'm coming to the very top of our head. From here. Fill in to the skin. Your face. Feel all the skin on your face, On your head, On the back of your head as well. And feel the gravity. Just allow. The skin. To give it over to gravity, The gravity of the earth. All the tension on the skin let it dissolve into the gravity of the earth right now. All the tension on the face, On the back of your head. All around your head. Let it dissolve. Into the gravity of the Earth. From here we are connecting to the. . . Right and left arm and feel all the skin around your arms. And allow all the. . . Tension on the skin on your arms dissolve into the gravity of the earth completely. Then connect to your legs. Feel both of your legs. And feel the skin around your legs. And allow all the tension of the skin and legs. Dissolve into the gravity of the earth again. Now coming to your. . . Middle part. From the perineum all the way up. To your throat, To your neck, To your shoulders, All the middle body, The back, The front body, Feel all the skin around. That part. Your body. Let all the skin tension dissolve into the gravity of the earth. Completely. And in this space. And rest. Feeling to hold your breath. Is traveling through your body. Maybe feel how your breath It's just moving. A little bit easier through your body. A little bit more relaxed. Slowly. Listen in to your body again. And bring up. The intention that we found in the beginning. Of this journey. Very soft. Just listen in to your body and wait. With the intention to come back. To you. Now you have your intention again. Silently repeat it three times. And then let go of your intention completely. Knowing that it will stay with you. And come up again when you need it most. Whenever you're ready. Pick a moment. When you want to start to move. Your fingers. Really be soft here. Maybe move your fingers one by one. Whenever you want to start moving. When you did this, 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 stretch yourself. Mmmmmmm. Coming back more and more to your body. Feel free to sit up right now. Feel free to open your eyes. Do whatever feels good to you. Make sure to drink some water already. And slowly come back to your body completely. Wukong. Samastha. Sukhino Mavantu. May there be peace for all beings. I am bowing down in front of you for your discipline. Namaste. My love and blessings to you. Hmm. Slowly coming back. Make sure to drink. Water here. And I hope this practice brought you joy. Peace, Clarity and rest. Hmm.