Welcome to this yoga nidra.
It will take about 50 minutes,
A bit more.
Welcome to this deep practice.
Please lie down.
Please find a comfortable spot.
Bring your arms by your sides.
The mind.
Bring your feet a bit apart.
The feet facing away from each other.
Feel free to lift your head up a tiny bit,
Tuck your chin in a little.
And lay your head down again.
Lie on a mat or on a bed,
That's completely fine.
And try to not move.
At all,
Not even like finger movement during this training.
To dive deep.
Hmm.
If that's sad We are starting.
With this next inhale that we are doing all together.
Inhale for 5 seconds.
And exhale for seven,
Hum.
Mmmmmmmmmmmm Inhale again for five.
Exhale hum by saying mmmm something tastes good.
You Good job.
Last time.
Inhale for five.
And exhale for seven.
Hum.
OM NAMAH WANAPATAYI NAMAHA removing all the obstacles.
Before we continue.
.
.
We are diving into the Sankalpa,
The intention setting.
We want to connect with an intention.
That is positive short.
Personal and meaningful to you?
And in the present tense.
I give you here some examples.
I have my back.
I feel seeing.
I act.
Com.
And love.
Abundantly.
I speak my truth.
I see with clarity.
I know my worth.
I am present.
It might be that one of these examples.
These examples resonate with you.
If that is so.
Please.
Connect deeper.
Otherwise,
Listen in to your body.
And C.
What kind of intention?
Is coming up.
Try to listen in to your body.
And see what kind of intention is coming up.
I give you here two minutes.
And silence.
Connect to your intention.
For this practice today.
This journey today.
And slowly.
When you have found your intention.
Repeat it silently three times.
Good job.
Today.
We are starting.
Our bodies can.
From the very top of our head.
Imagine.
That's Water.
Is traveling down our body like rain.
It's raining and.
.
.
Our head.
It's getting a bit wet.
And then slowly these raindrops running down our skin.
And we want to follow these raindrops with our awareness.
Imagine right now.
The first raindrop.
Connecting to the very top of our head.
Crown of our head.
Healing this raindrop.
Maybe feeling.
And coldness.
This raindrop.
And then.
.
.
Slowly.
We're moving on.
To our forehead.
At any point in time.
Feel a tingly sensation or a vibrational sensation.
That is completely fine.
If you do not feel anything at all,
That is completely fine.
Just observe what is today.
Moving on.
.
.
Hmm.
.
.
We're connecting to the point in between the eyebrows.
To the third eye.
Take an inhale for 5 seconds.
And we are humming.
Out of our nose.
Just try.
Inhale for five.
And one out of the nose,
Exhale.
Connecting to the right eye.
Connecting to the left eye.
Connecting to the back of your head.
The right ear.
The left ear.
One more time connecting to the.
.
.
Visualization,
The imagination.
There are raindrops running down your skin.
Coming to your nose.
The right nostril.
To the left nostril.
The upper lip.
To the lower lip.
Inside the mouth.
Floor of the mouth.
The roof of the mouth.
Your tongue.
Leaving the tongue at the roof of the mouth.
And closing your lips slightly.
So there's just a little slit between the lips.
Connecting.
.
.
To the right cheek.
The left cheek.
And coming to the trunk.
And the chin The raindrops run down your face Rejuvenating your face Feel how your entire skin of your face relaxes.
Or you can allow The coldness.
Of the rain to refresh your face.
Coming to your throat.
Raindrops are running down.
On the skin.
Your throat.
And inhale for five seconds.
And let's hum and let's vibrate.
Let these little raindrops vibrate that are traveling on your throat right now.
Exhale hum out of your throat mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm you One more time,
Inhale for five.
And Excel.
Number seven,
Hum.
MMMMMMMMMMMMMMMMMMMMMM and coming to our shoulders.
From the shoulders the raindrops are traveling down.
First the right arm.
Connecting to your right shoulder.
Let the rain drop.
Slowly go down your upper arm The elbow.
And the forearm.
Coming to the wrist your palm.
To the top of the hand.
And now these raindrops This one raindrop is splitting into five.
Going down.
And the big thumb And then it drops.
None.
And it's going down the index finger And it drops down.
It's going down the middle finger.
And it drops down.
A medal.
The ring finger.
And it drops down.
A little finger.
And it drops down.
Holding your hold.
Right hand in focus,
In awareness.
And holding your whole right hand arm.
In focus from your right shoulder down to the right.
Fingers.
The right hand.
Holding your whole right arm in focus.
You can inhale for 5 seconds.
As you exhale let go of your right arm connecting to your left shoulder.
Following the raindrop again.
The upper arm.
Elbow.
The forearm.
Wrist to the left palm The top of the hand.
And the raindrop is splitting again into five raindrops.
One of them is running down your big thumb.
And it drops down.
Next is running down your index finger.
And it drops down middle finger and it drops down The Ringfinger And the drop zone.
You little finger.
And it drops down Holding your entire left hand in focus.
And from there we're connecting to the whole left arm from the left shoulder to the left hand.
Holding your whole left arm in focus.
Inhale one more time for five seconds.
And exhale for seven hum Mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm Letting go of your left arm.
And we're now connecting to our chest.
All around our chest.
To our hearts.
Honoring the hard space.
Feeling how the raindrops are running down your body.
Refreshing REJUVENATING calming.
Cooling your body.
Feeling your chest.
Feeling your heart.
We are finding gratitude for our heart and our chest.
And we're moving on.
After.
The raindrops that are running down.
You're coming.
The solar plexus area.
Sternum.
The end of the ribcage.
Connecting.
.
.
That space.
And connecting all around That's space.
Feeling your body.
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm Healing.
And not the ribcage,
The solar plexus.
Sternum.
All around.
Your body,
This area.
Feeling the raindrops running down further your body.
Almost tickling you a little bit as they are making their way.
Towards your belly.
Towards your lower back.
Feeling.
The belly.
Let your breath naturally flow into your belly.
Try to release any tension that is stored.
Let your breath flow easily.
Let your breath touch the raindrops that are slowly traveling down your body.
Feel all the sides of your belly.
The front.
To the right,
To the side and even to the back.
Feeling your back.
At belly level.
As you're inhaling.
And as you're exhaling.
Keeping your breath natural and your belly soft.
Honoring your belly.
I mean gratitude for your ballet.
For all the digestive work that Her belly is doing every day.
Hmm,
I don't know.
Imagine that as the water comes down.
To your hips.
Into your.
.
.
Pyreneum.
Between the anus and the genitals.
Imagine that it's.
.
.
Running into the earth.
Into The earth that is your perineum,
Your legs.
Feeling how the water raindrops.
It's running down your body,
Your belly.
And slowly coming together.
At this point.
That's a perineum.
Feeling your butt And from here,
Let your.
.
.
Water.
Nourish you.
The raindrops that's.
.
.
We're running down.
We're running down.
Your body.
Connected by the earth.
Of your perineum.
Of your legs.
Minimal.
Rest into that.
Feel.
The nourishment.
And from the buttcheeks.
From the Hips.
We like to dive deeper into our legs slowly.
Going down.
The right side.
Of our lab.
A big thigh.
The big muscles.
Feeling the right vibe.
All righty connect to your right lower leg.
A right ankle Right heel.
The sole of the foot.
The top of the foot.
And this time,
Instead of imagining this raindrop passing down here,
Matching the root system of your legs.
Where the rain drops are taken up into.
Mentioning this.
Big toe as a root.
The second one.
The third.
The force.
And a pinky toe.
All this energy from your roots is coming up.
To your butt,
To your perineum.
And holding your whole right foot in focus.
In awareness.
Connecting to the roof whole right leg right now from the toes up to the right side of the hip.
And done connecting.
Slowly to the left side of this next inhale inhale for five seconds and Excel.
Hmm letting go of your right leg and connecting to the left side of the left hip and left budgie Man.
.
.
Again moving down your left big thigh.
Coming to the knee.
Coming to your lower leg a shinbone and a calf.
To the anchor.
To the heel.
The sole of the foot.
The top of the foot.
And a big toe.
A second.
The third.
The force.
And the pinky toe holding your whole left.
Lag and focus.
Mmmmm.
And here.
Imagine Now that the earth.
Is warm.
And the warmth is slowly traveling up your feet.
First connect again to the left.
Black.
Whole left leg.
And inhale for five seconds.
And exhale for seven.
Honoring Your left leg.
And right now let's connect to both of our legs together.
And your buttcheeks and your perineum.
And feel.
How the earth.
The starting at your perineum It's giving you a lot,
A lot of warmth and let this warmth travel up.
Coming from our roots first,
From the toes,
From the feet.
Feel how the warmth is traveling up your feet.
Your lower leg.
Your knee.
Your upper legs.
Your perineum.
Your buttcheeks.
And then it's connecting.
To the spine.
It's traveling up further.
Through the cooled system where the raindrops run down.
It's traveling up our spine and it's warming us up from the inside out.
Traveling up the spine to the belly.
Feeling the warmth coming from the inside out And going further up to the solar plexus area.
Warmth coming from inside out Warming up everything.
And travelling up further to your heart.
Warming you up from the inside out.
And coming to your shoulders.
Oh,
The shoulder joints need some warmth.
To function.
From the inside out they are wound up.
Down your arms your elbows.
Your forearms.
Your wrists and the whole hands as well.
Feel how they are warmed up from the inside out.
To the very outside.
The skin.
MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM And coming up further.
Let's come.
.
.
To our throat.
Or neck or throat.
Traveling up further to our heads and feel.
Our whole head is.
.
.
Just warmed up so it's comfortable for us.
So everything works.
Nicely.
Feel a little warming smile forming on your face,
On your skin.
Mmmmm.
And understanding that.
As we experienced.
Sadness.
And lights.
And happiness.
If we only ever experienced.
Sadness.
We wouldn't know what is happiness.
We would also not know what is sadness.
The only experienced happiness.
We wouldn't know what is happiness.
We wouldn't know what is sadness.
Hmm.
The only ever experienced cold.
We wouldn't know what is warm.
And the same thing as warmth.
Only ever experienced warmth,
We wouldn't know what is cold.
There is no bad weather.
There is no bad weather.
There is no bad weather.
The only ever experienced.
And everything works nicely.
We wouldn't know.
But this is,
That it works nicely.
There is a challenge.
Every time that you show up for something.
A challenge for yourself.
A challenge on how you show up.
No matter what is happening.
No matter.
If it's warm or cold.
If it's happy or sad.
A challenge for you too.
Be able to.
Do what you want to do.
Do what you want to do.
At this point.
Start to connect.
Through a thought.
The fault of Please let me go.
Please let me stand up.
Please.
Let this guided meditation end.
And just observe this thought.
Can you just hold it?
Can you just hold it?
Because maybe.
.
.
You have something exciting coming up or maybe you like to go to sleep.
Or maybe there is something else?
Something beautiful awaiting you.
And you can't quite.
.
.
Wait for it.
.
.
I mean,
You are doing it,
But the thought is there.
We want to just connect again to this thought that maybe you have forgotten because you're already here.
A very practitioned I'm a very exercised meditator.
And let's reconnect to this photo.
Oh,
I like to go and do this.
And just observe it for a moment.
And just observe it and do not react to it.
Do not react to it.
Do not react to it.
And this is the practice.
Practice that we need to be doing.
More and more of.
And we want to become more aware.
Of our decisions.
Decisions that we might have forgot.
That we make.
Because they are just reactions.
Purely reactive.
So next time.
.
.
You realize that you reacted to a certain Trigger.
Reflect if you really would like to react to this trigger in this way.
Or if you can.
Maybe.
.
.
Short-circuit this trigger and observe how you like to really react.
R2.
How you want to act instead of react.
Hmm.
And from here.
One more time,
Take a deep inhale for five seconds.
And as you're exhaling feel how your body is nurtured through the rain,
Through the warmth.
And through the air and through the earth.
Whenever you feel ready.
Pick a time where you like to start to move your fingers.
Pick a time where you like to start to move your fingers.
And pick a time where you like to start to move your toes.
Pick a time where you like to start to move your toes.
And then gradually you start to move more and more of your body,
Your wrists,
Your elbows.
Your ankles,
Your knees,
Your shoulders,
Your hips.
And your entire body.
Start to move in any kind of way that feels good to you and feel free to open your eyes whenever you're ready.
Hmm.
I'm bowing down.
In front of your discipline.
Abandon love and blessings.
LOKA Samastah.
Sukhino.
Bhavantu.
May there be peace of every being.
Namaste.
You can slowly come back.
Open your eyes if you haven't already.
