Yoga Nidra To Create Space Between The Thoughts

In This Yoga Nidra Journey, we are connecting to your intention (sankalpa), then we do a deep body scan, after we connect with an easy visualization of the "blue sky", then we slowly come back to our body. This guided meditation can take you places and bring up certain things you don't expect, most likely it will make you feel calm and steady for whatever comes up in your life, make sure to drink enough water afterwards. Abundant love and blessings - Marcel (I found this guided meditation very nurturing and powerful)

Transcript

Namaste! I'm your guide Marcel Grue and today we're going for 55 minutes and we're diving deep throughout this session. So if that sounds good for you, Welcome! We're lying down in a quiet space. Please lie down in a quiet space. Yoga Nidra is practiced lying down, Usually, If you can. Bring your arms by your sides, Palms up, And eyes closed. It all starts with the next breath. Inhale for five seconds and exhale for seven. Again, Inhale for five seconds. And when you're exhaling, Hum, Like saying, Something tastes good. Seven seconds, Exhale. Inhale again for five seconds. This humming activates your vagus nerve. Exhale, Hum for seven seconds. Removing all the obstacles. Here we connect now to our intention, To our sankalpa. If you already have such an intention, Feel free to use it. If you are new to this, Please feel free to connect to an intention for this day. We're making this intention positive and short, Personal and meaningful to you, And in the present tense. I explain. Here are some examples. I have my back. I feel seen. I act calm. I love abundantly. I speak my truth. I see with clarity. I know my worth. I am present. And for me today, It's I am in control. So if anything like this resonated with you, Then feel free to connect with that. Otherwise, Please listen in to your body. Feel in to your body and see what's coming up without any kind of pressure. Just trying to listen in to your body and see and feel, Maybe hear what is coming up. I'll give you here two minutes to find your intention today. Whenever it comes up, Know that it's the right thing for you for today. I'll give you another minute. And then slowly take your intention that you have found and repeat it three times in your own time, Silently. And then letting your intention go completely. Letting it go completely. Leave it be, Knowing that it will be in your unconscious. So completely let it go. Let it rest in your unconscious. Before we continue, I like to bow in front of your trust. Thanking you for your trust. As your guide, Honoring you. We're now connecting to the right hand. We're coming to a body scan for today. Connecting to the right hand. If there is any kind of pulsing sensation or vibrational sensation, That is completely fine. If there is nothing that you're feeling as you're observing, That is completely fine. We do not want to attach ourselves to anything. We just like to observe. Just observe, Relax. Observe and relax. Effortless. Effortless. Connecting to the right hand. Your big thumb of your right hand. Allowing to be whatever it is. Just observing. As you would observe a tree with your eyes. Observe with your awareness. With your big thumb of the right hand. We continue to our index finger and to our middle finger. Our ring finger. Our little finger. To the palm. To the top of the hand. The wrist. And coming to the whole right hand. Holding your whole right hand in focus, In awareness. Continuing to the forearm. To the elbow. The upper arm. To your shoulder. And now, Holding your whole right arm in focus. From the shoulder to your fingers. You are doing great. Just do it as good as you can and that's good enough. Holding your whole right arm in focus. Take an inhale for five seconds. And exhale for seven. Letting go of your right arm. We're coming to the right side of the hip. Slowly going there. No need to hurry. Just leaving your right arm. Right now, Coming to the right side of the hip. Arriving there softly. And we're now going down our right leg. We're connecting to the big thigh. Mmm, The big muscles. The big right thigh. And then connecting to your right knee. Bringing all the awareness, All the focus to your right knee. Going further down to the shinbone and the calf. Right lower leg. And connecting to the ankle. To the heel. To the sole of the foot. To the top of the foot. To the big toe. The second. The third. The fourth. And the pinky toe. Now holding your whole right foot in focus. Focusing on your whole right foot. And from there, Connecting from the toes to your right hip. To your whole right leg. Connecting to your whole right leg. From the toes to the right hip. Inhale for five seconds. And exhale for seven. Hum. Letting go of your right leg. And just for a moment. Feel the left arm, The left leg. And compare it to the right arm and the right leg. See if the two sides feel different. It's maybe more weight or less weight. It's lighter one side than the other. Or maybe heavier one side than the other. Let go of this awareness again. And we're connecting to our left hand. Connecting to our left hand. Whenever you lose the connection to my voice. The awareness, Your focus and your drifting to sleep. That is completely fine. Just come back whenever you realize and reconnect to where we are. Connecting to the left hand. Connecting to the left hand. The big thumb. Let's connect to the big thumb of the left hand. Focus and shift all the awareness to your left big thumb. Moving to the index finger. The middle finger. The ring finger. And the little finger. Coming to the palm. And to the top of the hand. To the wrist. Holding your whole left hand in focus, In awareness. And moving upwards. The left forearm. Elbow. The upper arm. Left shoulder. And holding your whole left arm in focus. Inhale here for five seconds. And exhale for seven. Hum. Saying something tastes good. I'm like, Hmmm. Stimulating your vagus nerve. Great job. And here we let go of your left arm completely. And connecting slowly to the left side of the hip. Left side of the hip. As soon as you arrive at the left side of the hip, We're connecting to the left thigh. The big muscle of the left thigh. And there coming to the left knee. The left lower leg. And the left knee. Chinbone and the calf. The ankle. And the heel. Sole of the foot. And the left foot. The sole of the left foot. The top of the left foot. And the big toe. The second. The third. And the pinky toe. Holding your whole left foot in focus. Holding your whole left foot in focus. And from here, We're connecting from the toes of the left foot up to the left side of the hip. Holding your whole left leg in focus. Holding your whole left leg in focus. Inhale here for five seconds. And again, Hum, Exhale for seven. Coming now up to the perineum. Letting go of your left leg completely. And coming up to the perineum. Between your anus and your genitals. Try to softly focus on your perineum between your anus and the genitals. And from there, You're connecting to the very start of the spine. And we like to climb up the vertebras, Vertebra by vertebra, Until we reach our belly button, The navel level. Imagine climbing up the vertebras until we reach the belly button. And from there, Inhale for five seconds. And exhale completely. Pushing all the air out of your belly. And one more time, Inhale for five seconds. Inhale, Inhale for five seconds. So, Your belly expands to the front, To the right, To the left, To the back. To all the different sides, Feel how it grows. And then again, Exhale for seven, Hum. Completely exhaling and pushing all the air out of your belly. Last time, Inhale. Feel how your belly is filling to the front, To the right, To the left, To the back. To all the different sides. And exhale for seven, Hum. Last time, Humming. Hum. Reconnecting here to the spine at belly button level. And we're climbing up further, Vertebra by vertebra, Until we reach the solar plexus or the sternum, Respectively the sternum. This area, When the spine starts or ends however you like, The solar plexus level. Arriving there softly. And feeling all around your body in this area. Feel the front, The right, The left, The back. All around the solar plexus area. And reconnect to the spine slowly. And we're again hiking up further, Climbing up further to our heart, To our chest level. Take your time to go there. We arrived at the heart level, At the chest level. We like to inhale into the chest this time. You can also inhale into your belly first and then in your chest. This is what I'm doing. So inhale in, Filling your chest to the front, To the right, To the left. To the back, To all the different sides. And exhale again for seven. Humming again. Do it one more time. Inhale into your chest, To the front, To the right, To the left, To the back. And again, Exhale for seven. Good job. Reconnect to the spine and we're climbing up further to our neck, To our throat. Arriving at your throat slowly. Here we express ourselves with our voice. Let's honor our voice here. We like to really feel the vibration when we're humming right now. So take a deep inhale for five seconds. Focus on your throat and hum from out of your throat, As good as you can. Humming. Trying to feel the vibration in your throat. Good job. Letting go the sensation and we're coming up further to our head right now. We're connecting to the chin and the jaw. The lower lip and the upper lip. Inside the mouth, The floor of the mouth and the roof of the mouth. The tongue. Let your tongue rest at the roof of the mouth. And meanwhile, Close your lips slightly, So there's just a little slit between your lips. Coming up to your nose, Connecting to the right nostril and the left nostril. Connecting to the right ear and the left ear. Connecting to the right eye and the left eye. And from here, We're connecting to in between the eyebrows together at the third eye location. To feel in to this point, We like to now try to hum out of your nose. Inhale for five seconds. And hum out from your nose. There's nothing that you need to force. It's just very softly humming out of your nose. Try it one more time. Inhale for five seconds. And exhale for seven. Humming out of your nose. Great job. Come to the back of your head, Focusing on the back of your head. And coming to the forehead. And now, Coming to the very top of your head, The crown of your head. From here, You like to connect to the whole of your skin on your head. So just the skin of your head right now. Inhale for five seconds. And as we are exhaling, Relax all the skin of your head. Exhale for seven. All the skin. Let go of any tension in your face, Any kind of smiling or strenuous activity at your eyes. The back of your head. Everything relaxed of your skin. One more time. Inhale for five. Exhale. Relax all the skin of your face. Good job. From here, You're connecting to our arms. And connecting to the skin around our arms. Inhale for five seconds. And exhale for seven. Release all the skin tension around your arms. Let go of any tension on your skin. Imagine how you can just let go any tension on your skin. Feel how gravity is holding your skin right now. Letting go and connecting to your arms. Your torso. From your perineum up to your throat. Your whole back, Your whole belly and chest. All the skin around your torso. Inhale for five seconds. And relax all the skin around your torso. Let gravity take over, Hold you. Coming to our legs. And feeling all the skin around our legs. Inhale for five seconds. And exhale for seven. Relax all the skin on your legs as good as you can. In this state, Just be and imagine the sky. A blank sky right now. It's blue. You're seeing the sky. And every time you see some clouds coming by, It is a sign of a thought. A thought manifesting within you. You can look at that thought, Observe that thought and let it dissolve again. Feel how your sky looks like. Are there many clouds? Are there many clouds or is there just a blue sky right now? See how it feels like observing your thoughts. And this is the meaning of observing your thoughts. And you can decide if you want to follow and look closer at a thought as it's appearing, As it's slowly coming together. Or you can let it go before it comes together completely. You almost like can feel into, Oh, Now my mind is constructing a thought. Do I want this thought to be constructed? Or do I just like to have this blue sky right now? In meditation, We like to create more space. Between the thoughts. Create more space between the thoughts. Create more space between the thoughts. There is no state as a complete thoughtless state all the time. This is just momentarily. And that's completely fine. So, Create more space between the thoughts. Create more space between the thoughts. Create more space between the thoughts. So, We can observe the thoughts better. We learn to observe the thoughts better. And we can decide if we like to follow a thought or dismiss a thought. Creating this blue sky where thoughts can manifest if we like to. So, In your mind, You can create thoughts and let them dissolve again. Imagine this blue sky. Imagine this blue sky. What else do you see on this blue sky? Is it sunny? What time of day is it? See maybe how there are some clouds manifesting as I ask you questions. What do you hear? What do you smell? What do you feel? You can imagine lying outside in a comfortable space. And maybe feeling the wind softly caressing your skin. Or you can feel the grass on your skin. Or maybe you feel something completely different. Whatever it is. It's up to you. What do you feel? What do you smell? What do you see on this blue sky? Maybe you see birds. Again, Connecting. Connecting to this blue sky. Seeing how many clouds are there right now. And just for a moment, Allow all the thoughts, All the clouds to disappear in your visualization. And all the clouds disappear. And look at this blue sky. Look at this blue sky. Observe your sky. See if there are clouds. See if there are thoughts. And let these clouds disappear. And you can inhale for five seconds. And as you're exhaling, Think about exhaling and blowing the thoughts away. All the thoughts and your clouds just get blown away. One more time. Inhale. As you're exhaling, Let all the thoughts be blown away by you. Looking at the sky again. Completely cleared by you. Resting in the space. Resting in the space. Resting in the space. And now, I'd like you to bring one cloud up. A beautiful cloud. A cloud that you know already. It is your intention. It is your sankalpa that we found in the beginning of this practice of this journey. Bring it back to mind. Manifest this cloud practice with me right now. Bringing your intention back. Softly. Softly watching intently this cloud forming. This small little cloud. And it's taking up a lot of space in the sky right now. Give it a lot of importance. And then, When you have this cloud in mind, Let's use it and repeat your intention three times. Silently. And then, Again, Imagine your cloud. See your cloud. And let it disappear again from your sky that you visualized. Make your sky again blue. And thanking your intention for the power, The force, The drive that it has given you for this day. Letting your cloud completely disappear right now, Knowing that you are able to bring it back whenever you need it most. Let go of this visualization completely, Of this blue sky. Coming back to your body softly by focusing on the gravity. Focusing on the gravity. Focusing on the gravity. Feel your head touching, Maybe the bed, Maybe the mattress. Feel your legs touching. The mattress, Your arms, Your back. And whenever you're ready, Start to softly move your fingers. Really, Really softly. Maybe even one by one. And coming to your toes. Start to move your toes. Start to move your wrists, Your ankles. Your elbows, Your shoulders. Your lower legs, Your knees, Your hips. And your entire body in any kind of way that feels good to you right here, Right now. Listening in to your body. Wonderful. Great job. May there be peace with every being. I'm bowing down in front of you for your discipline. You can come back. And open your eyes. You can also sit up, However you feel good right now. And slowly come back. More and more to your body. More and more to this moment. Good job, Everybody. Well done. Abundant love and blessings to you. Namaste.