Namaste.
And welcome to today's Yugonidra.
We are going deep.
About 50 minutes.
Make sure you find a comfortable spot.
Lie down.
Bring your arms by your sides.
Palms pointing up.
Your feet are facing.
Away from each other so the toes are facing away from each other and your legs are a little bit open so it's comfortable.
Tuck your chin in a little bit,
So you lift your head up a little tiny bit.
Tuck your chin in.
Rest your head down again so you have a long long comfortable spine if you need a pillow.
Make it even more comfortable,
Please feel free to do so.
And of course lie down either on a mat.
.
.
On a bed or on the floor,
Wherever it feels comfortable.
Make sure You are warm enough.
Because these are 50 minutes.
This is 50 minutes long.
It's long.
When you're ready.
You can close your eyes.
I am your guide Marcel Drew speaking.
And we are starting right here,
Right now,
With the next inhale.
Inhale for 5 seconds.
And exhale for seven.
Inhale again for 5 seconds.
This time when you exhale hum like seeing something taste good Mmmmm,
Exhale for seven,
Hummm.
Inhale again for 5 seconds.
Lost time.
And exhale completely,
Hum one more time.
.
.
OM GUM GANAPATAYE NAMAHA Removing all the obstacles.
Just come back to your natural breath right now.
Easier.
Like to connect So our intention,
Our sankalpa.
If you already have a Sun Culper.
That you like to use,
Please feel free to do that.
If you are new to this practice,
Then I advise you to every time.
Find a bit of a new soundculper,
Listen into your body.
And find a new intention.
I'll give you here some examples so you start to understand what this intention could be.
We're making this intention positive and short.
Personal and meaningful to you.
And in the present tense as if it were already true.
I have My back.
I feel.
Scene.
I act calm.
I love abominably.
I speak.
My truth.
I see.
With clarity.
I know my worth.
I am present.
Listening to your body right now?
And to feel in,
If any,
Intention is coming up to you.
If any of these examples resonated with you,
You also are free to pick from the examples that I shared with you.
So listen into your body.
I give you here two minutes.
The chest.
This name.
Try to listen to your body.
Try to.
.
.
Leave your rational mind.
And we.
.
.
And just Try to feel in.
Like what is coming?
As you're asking your body or an intention.
And then slowly.
You have found your intention.
Repeat it three times silently.
And then let it go completely.
Understanding that it will rest in your unconscious.
Intention will rest.
Within you.
And you're only conscious.
And from here we're shifting our awareness,
Our focus,
To the right hand.
We are arriving at the right hand.
These do not have any expectation.
About this meditation.
About what we are doing here.
Sometimes you will feel amazing after the meditation sometimes you will feel sad and emotional.
Are different and all of it it's fine.
So we're just connecting.
The right hand right hand.
And sometimes.
.
.
You might feel a tendency to grasp for.
Certain feedback from your hand right now.
So like maybe you know that there should be a vibrational quality or a warm sensation or anything else that you might experience before.
And just let this completely dissolve and just Practice with pure observation.
There doesn't need to be anything that you're feeling in the right hand.
Just shift all of your observation there.
All your focus,
All your awareness.
And whatever is.
Is fine.
So we purchase.
Allow what you're feeling to be actually registered.
We're now connecting to the right hand thumb.
The index finger of the right hand.
The middle finger of the right hand.
At any point you would fall asleep.
That's completely fine.
If you fall asleep.
Just come back to my voice whenever you realize.
And continue just where we are.
Shifting the awareness to the ring finger of the right hand.
And we're shifting the focus.
The little finger of the right hand,
The pinky finger.
Observing all the right hand fingers right now.
Coming to your palm.
To the top of the hand.
To the wrist of the right hand.
And holding the entire right hand in focus.
The complete right hand from the fingers to the wrist.
And slowly we are moving on.
Hiking up.
The right lower arm.
And as we are hiking up.
Feel like.
Touching every centimeter.
With your awareness,
With your focus.
With this observational.
Quality that you're having every inch or centimeter you're touching.
As we are hiking up.
Words.
Right elbow.
I'm dead.
Slowly.
Arrive at the right elbow.
To learn deeply.
And then continue the journey upwards.
Your right shoulder.
The upper arm.
Hiking up further.
Filling every inch or centimeter.
Right upper arm.
And we're connecting to the right shoulder.
Arriving.
At the right shoulder.
Here we like to Hold our right.
Arm in focus.
From the tips of the fingers all the way up to the right shoulder,
Hold the entire right arm in focus.
And here take an inhale for 5 seconds.
Deep,
Deep,
Deep.
And exhale for seven hum let go of your right arm and we're connecting slowly as we're exhaling to the right side of the hip the right buttcheek.
Connecting there slowly No need to hurry.
Just go very slow.
Letting go and arriving.
At the right side of the hip.
Alright,
But cheeky.
I take quickly a sip of water.
Thank you.
And from here,
We are continuing onwards.
Down the right leg.
We want to connect the right foot and we would like to travel there.
Hmm.
Reconnecting now to the right big PHY.
Big muscles of the right leg.
The right PHY.
Really honoring these big muscles.
The right leg.
Taking your time here.
These big muscles need a bit more time.
For you to tune in,
For you to sink in.
So give it to them.
Really focus.
Be present with All right,
Bye.
And then we are connecting slowly.
To the right knee.
Honoring your right knee.
For all the work that it's doing for you.
Every day.
Going further.
Your lower leg,
Right lower leg.
Feeling the shinbone.
And a cough.
And then coming to the right ankle.
To the right heel.
The sole of the right foot.
To the top of the foot.
With a big toe.
The second.
A third.
The fourth.
And a pinky toe.
Holding here the entire right foot in focus,
In awareness.
Done We're connecting to the entire right leg from the toes all the way up.
To the right side of the hip.
Right butt cheek.
Holding the entire right leg in focus in awareness.
Encourages here.
Let all the sensations Arrive and be registered.
You are safe.
I'm done.
Let go.
By inhaling for 5 seconds.
Inhale deep,
Deep,
Deep.
And exhale hum letting go of your right leg and for a moment Let's compare both of our sides right now.
Compare the right arm with the left arm.
And compare the right leg.
With the left leg.
And just see the difference for a moment.
And then.
.
.
We're not holding back any longer we are now connecting to the left hand Connecting to the left hand here really tuning in arriving give your So some time to arrive.
You don't need to feel anything.
You don't need to feel any sensation at all.
Completely fine as it is.
Just let it be however it is today.
Hmm.
And then shift your focus.
To your big thumb,
The left hand.
With the index finger of the left hand.
A middle finger.
The ring finger.
A little singer.
Again,
Remember.
.
.
Whenever you would fall asleep,
That is completely fine.
If you fall asleep,
It's completely fine.
Just whenever you realize,
Come back to my voice.
And continue wherever we are.
And coming to all the fingers of the left hand.
Amazing and we're coming to the palm of the left hand.
With the top of the hand.
Do the rest.
I'm holding your.
.
.
Left hand in focus,
In awareness.
Whole left hand.
And from here we are continuing to again hike up.
The left lower arm.
Left forearm.
As we are hiking up.
.
.
Imagine.
Touching every centimeter,
Every inch of this left lower arm.
Touching it with your hand.
Awareness with your focus.
And again be courageous.
Through all the sensations.
Coming to your left elbow.
Arriving there.
Slowly,
Softly.
And then continuing onwards to your home.
Left upper arm.
Honoring your left upper arm.
All the work that your left upper arm is doing.
Every day.
And we are hiking up this left upper arm.
Until we arrive.
The left shoulder.
Feeling your left shoulder here for a moment.
And from here we like to.
.
.
Left hole,
Left arm.
And focus and observation.
The tips of the finger of the left hand.
All the way up to the left.
Shoulder.
Take an inhale for 5 seconds.
And exhale for seven hum letting go of your left arm and we're connecting to the left side of the hip joint.
The left butt cheek.
Connecting to the left side of the hip,
The left butt cheek.
Arriving there slowly.
And done.
Imagine again.
We're hiking downwards.
To the left foot this time.
We're connecting slowly.
To the left,
Make 5.
Big muscles.
Of the left mig 5.
And from there.
Slowly slowly we are tuning in deeper and deeper Put my left phi.
Still staying with it.
That's these.
Big muscles deserve a little bit more from our attention.
Before we move on.
And then we are connecting to the left knee.
And coming further down to the left lower leg.
Feeling the shinbone and the calf connecting to the left lower leg,
Feeling the shinbone and the calf And from here we're connecting to the left ankle.
Hmm,
Arriving at the left angle.
Left heel.
Sound of the foot.
The left foot.
The top of the left foot.
The big toe.
The second toe of the left foot.
Third.
In the forest.
And the pinky toe.
From here,
We are holding.
Just the left foot in focus.
The hole of the left foot.
And then we're connecting.
The hole of the left leg.
From the toes of the left foot all the way up.
To the left buttcheek the left side of the hip.
Holding the entire left leg in focus,
In awareness.
Good.
And here we're inhaling for five seconds.
And exhale for seven hum.
Hmm letting go of the left leg completely and we're connecting right away to the perineum between the anus and the genitals Connecting to the Pyrenean a really important place.
Listen in,
Observe.
See all the focus there.
And then we move on.
To the very start of the spine.
Imagine we are connecting to the very start of the spine.
And we are starting to climb up.
On the VirtuBros as if.
.
.
Whole spine.
What is a ladder?
Liming up.
The Vertibras.
Vertibra by Vertibra.
Until we reach.
.
.
The belly button,
The navel area.
And slowly arriving at this belly button,
This navel area.
And here.
Just allow yourself.
Your breath to be carried down to your belly the very lower part of your belly as well.
And then out again.
If you feel any kind of tension here.
Around your belly.
You have my I allow it that you're moving right now and that you're opening maybe your belt.
Or any kind of tension.
Release that tension from your clothes around your belly.
If there is any.
Other than that,
If you just feel fine,
Just stay like this.
And continue to breathe deep into your belly.
And here.
We inhale together.
For 5 seconds inhale deep into your belly.
And expand the belly to the front to the right,
To the left to the back,
To all the different sides,
Even to the back.
Feel how.
It's expanding to all the different sites.
And then let it go again.
Last time inhale.
And there's your exhaling hum.
Letting go of your belly.
And we are reconnecting to the spine.
And we're climbing up further vertebra by vertebra.
Until we reach the solar plexus area.
This is where your ribcage is starting.
Or ending.
Middle of your body.
And there.
I like to just feel.
All around.
Skin and also inwards.
So both feel the skin all around the solar plexus area.
Really?
Also feel in-line.
Very fiery spot as well.
A lot of energy.
Here we are reconnecting slowly again.
The spine.
And we're climbing up.
Further up.
Through your heart.
Your chest space to your heart space.
Arriving with your heart,
With your chest.
We just stay in here for a moment.
On the ring.
Everything that can come up right now.
As we visited our belly.
Solar plexus Now our heart.
Maybe.
There are some emotions that like to be felt.
So we're giving a bit more space here today.
To just feel the emotions.
And allow them to be.
Without touching.
Without acting.
Just understand that you're safe.
And the health.
And that these emotions Wanting the best for you.
Wanting to be heard.
And then.
.
.
As soon as they are heard enough.
They are just disappearing again.
As if.
Clouds on the sky.
In this kind.
So imagine as these emotions are coming up,
If there are any.
Imagine clouds are forming in the sky.
These clouds are beautiful,
They're beautiful to watch.
Maybe they are darker,
Maybe they are.
.
.
Whiter however they are.
And then you're watching them And you're seeing how they're.
.
.
Resolving a little bit.
Slowly.
Come back to your heart,
Feel your heart again more.
Honoring your emotions.
Feeling them,
Understanding.
Energy that the emotions are giving you.
Honoring your emotions for that.
And also the understanding they are giving you.
Honoring the emotions for that.
And then.
.
.
Feel your heart more and more.
Coming away from the emotions and to your heart again.
Integrating it.
Feeling.
The power that they are giving to you.
Here we are reconnecting to the spine at heart level.
Taking one look back at your heart and.
.
.
Thanking your heart for all the work that it's doing.
And we're climbing up further,
Vertebra by vertebra.
Coming to your next and your throats filling your throat.
And your neck.
I'm understanding again here the throat is placed where we are.
Talking,
We're expressing ourselves.
So we're inhaling together for five seconds.
And exhale hum feel the vibrations coming from your throat One more time,
Inhale.
And hum.
Reconnecting.
The spine at throat level.
We're climbing up further.
The varying.
Back of your head all the way up So we're coming to the back of our head.
And imagine you're sliding down the back of your head again.
To your Chin and jaw.
The lower lip to the upper lip.
Inside the mouth.
The floor of the mouth and the roof of the mouth.
Your tongue.
Let your tongue rest at the roof of the mouth,
Closing your lips slightly,
So there's just a little tiny slit between the lips.
And then,
Humming.
To the right.
Cheat.
The left cheek.
The right nostril.
The left nostril.
To the right ear.
To the left ear.
To the right eye.
To the left eye.
And here coming to in between the eyebrows together to the third eye location.
We're inhaling again for five seconds.
We're humming and we're humming out of the nose this time.
As good as you can.
It should be very high.
Vibration.
One more time,
Inhale for 5 seconds.
And exit for 7.
You And here comes the forehead.
And to the very top of your head.
In space Just be relaxed.
Completely.
Be in this state.
Hold it,
Caress it.
Be very comfortable with it.
And caring.
Feel the skin of your face right now,
The skin of your whole head.
And allow it.
To be carried by gravity.
Gravity of the earth is holding all the skin around your head.
And you are allowed to release all tension.
On face and your hats.
Skin is completely held by the gravity of the earth.
We're continuing to our arms,
Feel your arms.
Feel all the skin around your arms.
And let all tension on the skin of your arms be dissolved by the gravity of the earth.
Completely,
Completely.
Every little reminder of tension.
The skin of the arm speed is soft.
And given over to the gravity of the earth.
Coming to your legs,
Both of your legs.
Feeling all the skin around your legs,
Even the butt.
Put all the skin around your legs.
Tension be dissolved.
Given over to the gravity of the Earth.
Completely.
And we're coming to the middle body.
Healing.
.
Your chest,
Your belly.
Ribcage Feel all the skin.
Even around your back.
Let all the skin be dissolved.
Given over to the gravity of the earth.
Completely,
Completely.
Feel how the tension is.
Going away.
And you come.
Get into and even deeper.
Restful state.
And here.
In the state.
Observe.
Observe the clouds.
Imagine you're seeing the clouds right now.
Imagine you can watch the sky.
From where you are.
And you're seeing the clouds.
And the sky.
And maybe.
.
.
There aren't any clouds.
Or maybe there are dark clouds.
However it is.
You are observing right now.
I'm just observing.
Not changing anything.
About the sky.
Just observing.
As we did with our body.
We're observing these clouds.
These clouds that are coming and going.
Like waves.
And no matter.
How this image looks.
Within you.
It's very beautiful.
There are dark clouds.
Or if there is just a sky to be seen.
The weather is always good.
Clouds are looking always good in the sky.
The sky is looking always good.
It's beautiful.
Maybe good is the wrong word.
It's always beautiful.
It's beautiful to get wet.
It's beautiful.
To feel the rain on the skin.
Or the sunshine.
See your sky.
And see the beauty within it.
Slowly,
Slowly.
Release this visualization.
Come back.
Your intention.
Intention that you found in the beginning of this journey.
Slowly come back to it,
Listen into your body.
And it will come back to you.
As soon as it is there,
Repeat it three times silently.
Then let it go,
Knowing that it will rest in your unconscious.
It will rest within you.
If you need some extra energy it will come back to you.
Whenever you are ready.
Pick a moment when you're starting to move your fingers.
Right now.
And start to move your fingers.
We'll be one by one.
And start to move your toes.
Start to move your wrists.
Move your ankles,
Your elbows.
Your shoulders.
Your hips,
Your entire body in any kind of way that feels good to you and whenever you feel ready.
Open your eyes and come back.
Make sure to drink a lot of water.
You can stay lying or you can sit up,
Whatever feels good to you right here,
Right now.
Dukkha Samastha Suki no.
.
.
Mavam tu.
May there be peace of all beings.
I'm bowing down in front of you.
For your discipline.
Abundant love and blessings to you!
Namaste.
