Namaste.
Your guide speaking,
Marcel Roux.
This light arm.
A comfortable spot.
Yoganidra is practiced lying down.
If you can't lie down,
Of course you can sit.
That's.
.
.
It's preferable to lie down on a mat.
On the beds.
On the floor,
Wherever you feel comfortable.
Cover yourself that you have.
.
.
Enough!
Warmth.
So.
.
.
Make sure.
You're nice and cozy.
And then.
.
.
Bring your arms by your sides.
Palms pointing up.
Palms pointing up.
So palms pointing towards the sky.
Feet are facing away from each other,
Toes are facing away from each other and your legs just spread a bit.
Tuck your chin in a little.
And then,
Rest your head again.
On the mat.
And on the floor.
If you haven't closed your eyes.
Feel free to close your eyes right now.
And it all starts with this next breath.
Inhale.
Or 5 seconds.
And exhale for seven.
Again,
Inhale for five.
And this time,
Hum,
Like saying something tastes good.
Mmm exhale for seven hum out And again,
Last time,
Inhale for five.
And exhale for seven,
Hum.
Mmmmmmm.
Om Gam Ganapataye Namaha.
Removing all the obstacles.
And come back to your natural breath.
And here we like to connect with our intention for this journey today.
And I guide you through.
Intention setting if you already have an intention or some kalpa Please feel free to use that intention.
If you're new to this practice,
Please feel free to follow along.
And listen into your body.
Of what intention is going to support you today.
We want to create an intention that is positive and short.
Personal and meaningful to you.
And in the present tense.
Here are some examples.
I have.
My back.
I feel.
Scene.
I act.
Calm.
I love.
Abundantly.
I speak.
My truth.
I see.
With clarity.
I know.
My worth.
I am.
Present.
If any of these short sentences short intentions speak to you?
Please feel free.
To pick that intention up for you today.
And additionally,
I invite you.
You're not doing this.
So if none of these resonated with you,
Please listen in to your body right now.
And just see what's coming up.
Try to not think,
Try to just listen to your body.
I give you here two minutes to just see if any intention is coming up.
Lessen in to your body.
Hmm,
Let me see.
If anything is coming up.
And ten.
When an intention came up to you.
Start to repeat it silently three times Right now.
What's that?
Softly let go of your intention completely.
Of your Sankalpa completely.
It will remain in your unconscious.
For the duration.
And maybe even longer.
On this journey today.
And will continue to support you.
Right now we like to shift.
Our awareness.
Our focus.
To our right hand.
Shifting the focus,
The awareness to the right hand.
At any point in time.
If you fall asleep.
A few.
Loose connection to my voice let's say just whenever you realize.
Come back to my voice.
Whenever you realize Come back to my voice and continue where we are.
We are connecting to our right hand.
Connect to your right hand.
If there's any kind of tingly sensation.
Any kind of vibrational sensation.
That is completely fine.
Be courageous,
Listen in and observe.
As deeply as you can.
There is nothing at all that you're feeling.
That is as well completely fine.
Are your best.
Who suns in?
Your button.
We're connecting now to the.
.
.
Right hand thumb.
Connecting to the right hand thumb.
And continuing.
.
.
To the right-hand index signal.
Right hand index finger.
Feeling.
Raditudes!
Or your index finger.
For the work that it's doing every day for you.
Coming to the middle finger of your right hand feeling the middle finger of the right hand.
And Cumming.
To the Ring Singer.
Of the right hand.
Be curious.
Really try to.
Feel in deeply.
Curious and adventurous.
Try to fill in as deep as you can.
To your right ring finger.
Mean to your right little finger.
Folding.
And right.
Little finger and focus in awareness.
And now connecting to all the right fingers,
Right hand fingers,
All the right hand fingers and slowly coming to the palm of your right hand.
And then the top of the hand.
To the wrist of your right hand.
And holding.
Your entire right hand in focus,
In awareness.
Feeling gratitude for your right hand.
Honouring your right hand.
Being grateful.
Or the right hand.
For the work it's doing every day for you.
Mmm,
Ketchup.
Inhale here for five seconds.
And exhale for seven let go of your right hand hum feel free to hum here And we are connecting to the right lower forearm.
Imagine you're hiking up from your wrist up.
The forearm up.
Slowly,
Slowly.
Towards.
Your elbow.
On the way.
Observing.
Every.
Inch centimeter off your forearm.
And coming slowly.
To your elbow.
Arriving at the elbow You're doing great.
Really feeling in deeply.
How does your elbow feel?
Did you use your elbow a lot?
And slowly saying goodbye to your elbow and we're connecting further up to your right upper arm.
Coming to your right upper arm.
And again hiking up.
From the elbow.
All the way up.
Slowly,
Slowly.
To your shoulder.
Through your right shoulder.
Arriving at the right shoulder now.
Healing in.
On his right shoulder he is feeling.
And if you feel tension.
Maybe just allow this tension to be.
There's no need for you to move right now.
Just allow this tension to be even.
She could release it.
It's all about.
Connecting to what is going on in your body.
And not always changing.
Everything that we are connecting with.
It is okay how it is right now.
Connecting to your shoulder.
Feeling your shoulder deeper.
Serving your shoulder deeper.
Connecting to your right shoulder.
And from here one more time we're connecting to the whole right arm connecting to the whole right arm from the tips of the right hand fingers all the way up to the right shoulder.
Holding your whole right arm and focus in awareness.
Do it.
Feeling.
Your whole right arm from the tips of the right hand fingers all the way up to the right shoulder.
And here.
Inhale for 5 seconds.
And exhale,
Hum for seven.
Mmmmm.
Letting go of your right arm completely.
And.
.
.
Slowly,
Slowly.
Coming to the right side of the hip.
Taking your time.
Really arriving at the right side of the hip.
You can also connect with the right butt if this makes more sense to you.
C3.
Connect with the right side of the hip and the butt.
Right side of the butt and allow You focus your awareness to completely arrive at the right side of the hip.
At the right,
But.
.
.
And then.
.
.
Our destination.
Is the Right.
Foot We are now slowly climbing down,
Hiking down.
The right thigh,
The big muscles.
Right leg arriving at the right PHY.
Really taking some time to feel in here.
There is no need to hurry.
On myself.
To really feel in.
Takes a little bit longer.
On these big muscles.
Give yourself some time.
We are at the right thigh.
Big muscles.
You can ask.
How is my right thigh doing?
How are my muscles?
The right phi.
Let's see.
You feel or observe.
Anything coming from the right file.
Investigate.
Observe.
Feel in.
Deeply.
.
.
.
And coming.
To your right knee.
Slowly arriving at the right knee.
How is your right knee doing?
How is it feeling today?
You're at the right knee.
At any point,
If you fall asleep,
Feel free,
Whenever you realize,
Just.
.
.
I'm back to my voice.
And reconnect to wherever we are.
You're at the right knee.
And we're now.
.
.
Hiking down further.
.
.
To the right,
Lower leg.
To the shinbone and the calf.
Really?
Feeling in there deeper and deeper How are you doing?
How is your ride?
Lower leg dueling.
And again,
Sending some gratitude.
To your right lower leg.
Thanking your right lower leg for all the work.
It's doing every day for you.
We are now connecting to die.
Right ankle.
Arriving at the right angle.
Just diving in deeper at the right ankle.
And we are connecting to the right heel.
You are doing great.
Sometimes you feel less.
Sometimes you feel more.
And is completely fine.
Connecting now.
To the hole.
Right.
Soul of the foot.
Just the sole of the foot.
And then connecting to the top of the foot.
Feeling the top of the foot.
And now to the big toe.
The right foot.
Second toe.
And the third tool.
Fourth toe.
And the pinky toe.
Holding all these toes with the right foot.
All the toes of the right foot in focus.
And awareness.
And then holding the entire right foot in awareness,
In focus.
And from here.
Folding.
The entire right leg in focus.
Connecting to the entire right leg.
Observing the entire right leg from the tips of the toes all the way up.
To your right butt.
The right side of the hip.
Connecting to the whole right leg.
Hmm.
And here.
We inhale for five seconds.
And we exhale for seven,
We hump.
Hmm letting go of the whole right leg and we're connecting to slowly slowly as we are exhaling and humming to the left hen.
Yeah.
Really letting go.
.
.
I'm arriving.
At the left hand slowly.
Relaxed.
Relaxed arriving.
Grrrr.
And just be there for a moment arriving at the left hand.
And connecting the left hand thumb.
Try to really focus in.
Observing.
.
.
Just the left hand thumb.
Much as you can,
Just a left hand thumb.
You are doing just great.
And we're coming to the.
.
.
Index finger with your left hand.
And arriving at the middle finger of your left hand.
Coming to your ring finger of the left hand The ring finger of the left hand.
And the left hand pinky finger,
A small finger.
A little finger.
Honoring.
Your little finger.
And honoring their work.
It's doing every day for you.
Mmmmm.
Being grateful.
For it.
.
.
.
And coming!
To your palm.
A left palm and coming to the top of the hand,
The left hand.
Slowly coming to the wrist of your left hand.
Holding your entire left hand in focus,
In awareness.
Encroaches being.
Spirituals as you are observing your body.
All these sensations that you're feeling,
Maybe.
It might be a lot to feel.
Because it's like a language.
That you are not used to listen to.
So bee carriages.
Be open to it.
Feeling your whole left hand And inhale for five seconds.
And exhale hum for seven Mmmmmmm.
Letting go of your left hand and connecting to the left forearm.
Slowly imagine how you're hiking up your left forearm.
Imagine how you're hiking up your left forearm.
Hands.
Slowly arriving to your left elbow.
Feeling your left elbow when asking.
How are you doing?
How much work have you been doing for me?
Fans.
Also sending gratitude to your left elbow.
And from here coming to the left upper arm We are hiking again up your left upper arm.
Inch by inch,
Centimeter by centimeter.
Until.
.
.
Will reach.
Ugh,
Left shoulder.
Connecting to your left upper arm.
Really feeling the entirety of your left upper arm.
And then,
Slowly,
Arrive.
At the left shoulder.
From here.
Feel,
The entirety.
With your left shoulder.
And just listen in.
There's any kind of tension going on.
And then connecting to the whole of the left arm.
From the fingers all the way up to your left shoulder.
Connecting the whole left arm from the left elbow.
Fingers all the way up to your left shoulders.
So left hand fingers all the way up to your left shoulder.
Bye-bye.
Good.
Take your time here.
One more time.
Connecting.
And the left hand fingers all the way up to the left shoulder.
And then again.
Inhale for 5 seconds.
As you exhale and hum.
It right now.
Let go of your left arm and we're connecting to the left side of the hip.
And to the left button.
HMMMMMMM Arriving to the left side of the hip,
The left butt.
Taking a moment to really,
Truly arrive.
Shifting your focus,
Shifting your awareness to the left side of the hip.
A left butt.
Hmmmm.
.
.
And then we are slowly hiking down the left leg,
The big lovely thigh of yours.
Sending much love to your left Bye.
The big muscles that are working for you every day.
Much love and gratitude.
Do to the left 5.
Mmm.
Really taking your time here to feel in deeper.
And coming.
.
.
Slowly to the left knee.
Feeling your left knee.
Again asking questions.
How are you doing?
How is it going?
How do you feel?
Left knee and sending gratitude to your left knee.
For the work.
Doing every day for you.
Connecting.
.
.
For the lower leg slowly.
Of the shin bone and the calf.
Feeling.
The lower leg.
Wow!
Great!
And connecting to the left ankle.
Slowly connecting to the left heel.
And to the sole of the left foot.
Feel the sole of the left foot.
Coming to the top of the foot.
And a big toe.
To the second toe.
The third toe.
The 4th.
And the pinky toe.
Mmmmm.
Holding all the toes of the left foot in focus.
In awareness,
Holding all the left hand.
Foot,
Toes and focus.
And holding the entire left.
Put in focus,
In awareness.
Mmmmmmm.
I'm done.
Connecting to the entire.
Left leg from the toes of the left foot all the way up to the left side of the hip bone.
On the left butt.
Hold the entirety of the left side.
Lag in focus.
From the toes of the left foot all the way up.
To the left butt,
The left side of the hip.
Inhale here for 5 seconds.
And exhale,
Hum.
Or seven.
Aum.
And shifting your focus now to the perineum.
Between the anus and the genitals,
Shifting your focus to the perineum.
Between the anus and the genitals.
Arriving there.
Slowly.
Hmmmm.
.
.
And connecting to the spine.
The start of the spine.
Close to the perineum.
For now.
Going up vertebra by vertebra until we arrive at the belly button.
The naval area.
When we're at the belly Just feel into your belly.
And feel how your belly is moving slightly.
That is enough for today.
Feel your natural breath.
How the natural breath is moving your belly.
And let your natural breath.
Go down to your belly.
Easily.
Additionally,
If there is any kind of pressure that you feel around your belly,
You are allowed to remove that pressure.
If you have a belt or so.
It's like.
Too much tension on your belly.
If it feels good to you.
If it's tolerable.
Just leave it for now.
And then reconnect to the spine.
And we're climbing up further.
To the solar plexus.
Start or the end of your ribcage how you like it.
Coming to the solar plexus.
Just feel in to how you're doing today there.
See if there is any kind of emotions going on,
Anything.
That is like stuck there a little bit.
And just allow it to be and allow to listen in.
And done.
Reconnecting to the spine.
And we're coming up further to your heart.
Feeling your heart So we're climbing up vertebra by vertebra until we reach our heart.
Mmmmm.
Good.
Tschüss!
Inhale here one time.
And really exhale.
Letting go.
Of all the tension around your heart.
Showing your heart that you're taking care of your body.
Listening to your body.
And feeling in.
We now slowly going further.
Step by step.
We are climbing up further,
Vertebra by vertebra.
Sliming up.
To our throat and here one time we inhale for 5 seconds and we are humming out of the throat.
Feeling the vibration in your throat.
Inhale for five.
And exhale hum out of your throat like saying mmm something tastes good feeling the vibration in your throat And we're coming to our head.
Feel.
The chin and the jaw.
Feel the lower lip and the upper lip.
Feel inside the mouth.
Fill the floor of the mouth and the roof of the mouth.
Feel the tongue.
Release the tongue at the roof of the mouth.
So put your tongue at the roof of the mouth and close your lips slightly.
There's just this little tiny slit between the lips.
And then.
.
.
Connecting to the right nostril.
And the left nostril.
To your right ear.
And the left ear.
To your right eye.
And the left eye.
Connecting to in between the eyebrows together at the third eye location.
And here,
Inhale for 5 seconds.
And hum out of your nose as good as you can.
Hmm,
Should be very high this noise.
This humming.
You Good job.
Connecting to your forehead.
Connecting to the back of the head.
And connecting to the very top of your head.
For a moment.
Imagine.
Visualize a flower.
Flower blossoming.
A flower that is.
.
.
Opening up.
And imagine yourself having the hands and the feet opening up creating more space in your heart.
In your belly.
Feeling how you're opening up and relaxing more into this feeling of blossoming of opening up your chest.
Your belly.
Ugh.
And allowing yourself.
So take this opening up with you.
That there are.
Phases of opening up.
And phases of closing down.
And both are fine.
As the flower is opening up.
And then closing again in the night.
Slowly bring back your intention.
From the beginning of this journey.
And repeat your intention three times.
As soon as your intention arrives.
Just listening to your body again.
And wait for your intention to arrive.
And then as soon as it came up.
Repeat it three times silently.
Wait.
.
.
And then.
.
.
You're invited to start to move your fingers.
Slowly,
Whenever you're ready.
Then move your toes,
Move your wrists.
Move your ankles,
Move your elbows,
Move your knees,
Move your shoulders,
Move your hips,
Move your entire body in any kind of way that feels good to you.
Give yourself a hug and feel free to open your eyes whenever you're ready.
Feel free to sit up or lie down if you have some additional time.
You're doing great.
Loka Samastha.
Sukhino.
MA-MON-CHU May there be peace with all beings.
Abundant love and blessings to you.
I am bowing down in front of you for your discipline.
Namaste.
