Namaste.
Welcome.
For this yoga nidra.
My name is Marcel Gruend,
I'm.
.
.
Your guide for this.
Guided meditation today.
Penis.
Already come and lie down.
Bring your arms by your sides.
Palms are facing up.
If this is a too vulnerable position,
You can also bring your hands to your heart space Like this.
Of your chest.
Otherwise,
If it feels good to you,
I invite you to open your arms to the sides and the palms facing the sky.
It's opening your chest,
It's opening your heart.
It's kind of like a hard opening position.
And it just allows.
You to be open to whatever comes up.
Both positions are wallets.
Extends your legs.
Point your feet away from each other.
You can tuck your chin in a little bit.
And then rest your head again.
Onto the mat or the bed,
Wherever you're lying on.
In this position we like to lie.
Very still.
So we can.
.
.
Serve better.
Our body.
And the inner workings of our body.
As we are lying still.
So even just.
.
.
Moving your thumb a little bit or scratching yourself somewhere.
Of course,
If it's Itching too much?
These Toms Holbeck If you need to change something in your position.
If it's starting to get uncomfortable,
Please also.
Change your position.
Feel comfortable.
That's important.
We are now starting with this breath.
We take all together.
With this breath.
We are in this together.
Inhale for five seconds.
And exhale or seven.
Again,
Inhale for 5 seconds.
Mmmmmmmmm.
Exhale for seven.
Next time we inhale hum as we are exhaling.
So inhale for 5 seconds.
And exhale hum like saying something tastes good Back to your natural breath.
Bye.
Ganapataye Namaha.
Removing all the obstacles.
Mmmmm.
And here.
We start to connect to our intention today.
The sun kalpa.
In Sanskrit it's called sankalpa.
It's positive in short,
Personal and meaningful to you,
And in the present tense.
I give you here some examples.
Just listen in to what resonates with you.
And then listen in to your body as well,
To maybe something else comes up for you.
Here we go,
Some examples.
My bad.
I feel.
See ya.
I act calm.
I love.
.
.
Abundantly.
I speak.
My truth.
I see with clarity.
I know my worth.
And you can say also,
I am.
I am present.
Now listen in to your body.
Your being and see what's coming up.
Be completely at ease.
There is null.
Pressure.
There's just.
.
.
Easiness,
Effortlessness.
Let this intention come up naturally to you.
Let your body show you.
What's your needs?
And give you here Two minutes.
To feel in.
To your body.
And find an intention.
And here,
When you have found your intention.
Repeat it three times.
Silently.
Then when you did,
Not go off your intention completely.
Knowing that your intention.
Will rest in your unconscious.
During the whole time.
Just doing the whole truny.
And even.
When you leave.
This journey.
So let it go completely from your conscious mind.
And then.
.
.
Shift your awareness.
In your time.
To your right hand.
We're coming to.
.
.
The body scan right now.
Shift all your awareness to your right hand.
Your focus,
Your awareness.
Just observing your right hand.
Here we're shifting our focus to the right hand thumb.
There is any kind of ingly sensation of vibrational sensation.
That is completely fine.
Just allow.
To feel whatever is there.
Allow to feel whatever is there.
Whatever.
You see,
You feel.
And if there is nothing,
That is completely fine too.
To your index finger the right hand.
Shifting all the focus.
All the awareness to the index finger of the right hand.
Also,
If there is any kind of attachment within you about,
Oh,
Last time I felt a lot of tingly sensations and that was super great and I want to feel it again.
Let go.
Of this fat.
Completely.
Be at ease to any kind of expectations that you're having for this guided meditation.
Just be in this moment.
And observe your body as it is.
Come to the middle finger the right hand at any point in time if you fall asleep.
That is completely fine.
Just whenever you realize,
Come back to my voice.
And continue wherever we are.
Come to your ring finger of the right hand and come to the little finger Come to the palm.
Come to the top of your hand.
Coming to the wrists of your right hand.
And here,
Holding your right.
.
.
Hand in focus,
The whole right hand in focus,
In awareness.
And then moving up your right lower arm Forearm.
Coming to your right elbow.
Serving your right elbow into the right upper arm Serving the right upper arm.
And coming to the right shoulder Here we reconnect the whole right arm.
On the tips of the fingers.
The right hand all the way up to the right shoulder.
Honoring your whole right hand,
Your whole right arm.
I can inhale here for 5 seconds.
And exhale for seven and as you exhale let go of your right arm and connect to the right side of the hip.
Connecting to the right side of the hip in your time.
On the right side of the hip we like to Hike down.
Our right leg.
Feel your ride.
Bye.
Connecting to the right PHY Bring all the awareness there.
Honoring your right eye.
For all the work that it's been.
Doing every day for you.
Hmm.
And coming to your right knee your right lower leg shinbone and the calf.
Coming to the ankle Coming to the heel.
Coming to the sole of the foot.
To the top of the foot.
To the big toe the second.
And the third.
The fourth.
And the pinky toe.
Holding your whole right foot in focus,
In awareness.
And then holding your whole right leg.
In awareness from the right side of the hip all the way down.
To the right side.
Futs.
.
.
Its toes.
Holding your whole right leg in focus.
And then take an inhale for 5 seconds.
And exhale for seven letting go of your right leg and we're connecting to the left side to the left hands.
Connecting to the left hand in your time.
Take your time.
Be curious here.
Observe,
Listen,
What is there.
And done.
Connect.
With the left hand thumb.
The index finger of the left hand.
Then the middle finger of the left hand At any point you fall asleep,
That is completely fine.
Be kind to yourself whenever you realize just Come back to my voice and continue wherever we are.
Coming to the ring finger.
Of the left hand.
And coming to the little finger of the left hand connecting to the pram And connecting to the top of the hand.
Coming to the wrist of the left hand.
If you feel any kind of tingly or vibrational sensation that is completely fine.
If you feel nothing at all,
That is also completely fine.
Just allow.
Whatever is.
.
.
2B.
.
.
Coming to the left forearm.
Coming to the left elbow.
And we are hiking further up your left upper arm.
And slowly.
We are.
Finding our left shoulder.
Here please reconnect.
To your entire left arm.
On the tips of the left and fingers.
To the very top.
Of your left shoulders.
Reconnect to your left arm completely.
Inhale for 5 seconds.
And then hum and exhale for seven like mmm something tastes good humming like mmm letting go of your left arm and we are connecting the left side of the hip And again we are.
Climbing down right now or hiking down again.
Left thigh.
Take your time.
Feel your left thigh,
The big muscles,
Honoring the work that they are doing for us every day.
Being grateful for your body.
Connecting to the left knee.
Connecting to the left lower leg.
The shinbone and the calf.
And coming to the ankle of the left foot.
The heel of the left foot.
It's all off the foot.
The top of the foot.
A big toe of the left foot.
Mmmmm.
The second.
And the thirds.
Of forest.
And a pinky toe.
Now holding your entire left foot.
In focus,
In awareness.
And then holding.
Your entire left leg.
In awareness,
In focus.
And here again,
Take an inhale for five seconds.
And exhale humms for seven seconds letting go of your left leg completely and slowly come up.
To the perineum.
Between the anus and the genitals.
Arriving there and feeling in.
Then from this point we are connecting to the spine.
The start of the spine and like a ladder we're climbing up vertebra by vertebra Imagine.
Climbing up with our focus,
With our awareness.
Until we reach.
.
.
The belly,
Button,
Level.
Belly button area And here.
Feel how you can Breathe into your belly.
To the front,
To the right,
To the left,
To the back.
In the beginning I told you to.
Lie still.
As we're doing Yoga Nidra,
We want to lie still.
And here.
I like to invite you if you feel any kind of pressure around your belly.
Maybe from a belt.
Or some tight trousers,
You're allowed to.
Open them.
And feel more ease.
In your breath.
So.
Feel how the breath can flow to the front your belly to the right side,
To the left side,
To the back.
So even just a small belt makes a difference.
Good.
And then last breath.
Inhale.
Into your belly.
Front to the right to the left to the back and exhale let it go Reconnecting.
To the spine.
The vertebrae We are climbing up further.
Until we reach the solar plexus.
Start of your ribcage.
And also there,
Just arrive.
And pee.
Heal again.
See how your breath feels at the moment.
See how the breath affects this area.
Without changing the breath.
Just observe whatever you are feeling in this area.
Boom.
And done.
Reconnect to the spine again.
And we're climbing up further too.
To the hard space.
The chest area.
Saying hello to you.
Your heart.
Being grateful.
For all the work.
Is doing for you.
Every day.
For all the beats.
Here you are.
Nurturing yourself.
Being with your body.
Feeling your body.
Feeling your entire being.
Let's see how your heart feels.
And zen.
Being very grateful.
Reconnecting to the spine.
We're climbing up further.
Leaving this.
Idea of gratitude at your heart.
So you don't need to say a goodbye or anything but.
.
.
Just.
.
.
Feel that you're.
.
.
Being grateful.
Your heart and we're moving on climbing up further to the throat.
And here.
We like to hum two times,
So inhale for five seconds.
Then as you're exhaling hum out of your throat feel the vibrations coming from your throat as good as you can just try and again sing mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm Inhale again.
And exhale hummmmm versus actively activating your vagus nerve.
And allows you to relax.
Through practice.
How's your body?
Let's save.
And you can let go.
So right now we are arriving at our beautiful head.
Connecting to the Chin and the jaw.
Focus your awareness there.
And shift to the lower lip and the upper lip Inside the mouth,
The floor of the mouth,
The roof of the mouth.
Coming to your tongue.
And let your tongue rest.
At the roof of the mouth,
At the upper palate.
It's called.
.
.
And then close your lips slightly,
So there's just this very very tiny slit.
Between the lips.
Coming further up to your nose,
The right nostril and the left nostril.
Coming to the right eye and the left eye.
Coming to in between the eyebrows,
To your third eye location.
And this time.
.
.
We inhale again two times.
For the nulls.
We are humming out of the nose as good as you can.
Just try and see how that feels.
Inhale for five seconds.
And hum out of the nose.
Try to be soft.
Inhale again.
And hum out of the nose.
Come to the back of your head.
To the right ear.
And come to the left here.
Come to the very.
.
.
Forehead right now.
And done.
Come to the very top of your hand.
The crown of your head.
Yeah.
To mention.
Now you can release.
All the tension.
On the skin.
So imagine how.
You can focus.
On your head.
Feel all the skin around your head.
And release all the tension on the skin,
On your face.
And give it over to gravity.
Let gravity take care of all things.
Skin around your face.
Feel how.
Nurturing it is too.
Release all the tension around your face.
All of it,
Give it to gravity.
And then moving on.
.
.
To The arms.
Humming.
To both of our arms,
Feeling all the skin around your arms.
And again.
.
.
Release and give all.
The tension.
Your skin,
Of your arms to the gravity.
I feel that maybe.
.
.
As you're doing this you release your shoulders a little bit more.
Health tension or maybe something else just feel into your body how it feels I can truly feel the gravity.
Caring your skin.
And inviting you to.
Let's go!
Of any tension.
Your skin.
Coming to your.
.
.
Torso to your body.
Middle body.
Again,
Feel all the skin around your back.
The front body.
Just.
.
.
And release all the tension there.
All this kin.
So over to Gravity.
Feel how your body starts to move.
Get into a state.
Of deeper and deeper relaxation.
Coming to your.
.
.
Lex.
Feel.
The ties and so on.
Feel all the skin around your legs.
Your bot too.
And release all the skin.
On your legs.
.
.
Give it over to gravity.
Good.
And here.
Stay with your breath a little bit.
So every time you inhale,
Feel how the breath flows easily.
Into your belly.
And then leaves again,
Maybe feeling.
Now the breath is a bit warmer as you're exhaling.
And as you're inhaling The ref is a bit cooler.
Rest in the space of relaxation.
There's nothing to do here.
There's just being right now.
Just being.
And here I invite you to sits together with me.
Of everybody who is here.
On a beach.
And we're looking out.
.
.
On to the waves the ocean.
And we are all seeing.
The ocean a little bit different.
From your viewpoint.
See however it looks for you.
Is it calm?
Is there a lot of wind?
Is there a lot of waves?
There are a lot of sounds.
What are you smelling?
What are you hearing?
What are you feeling?
Are you maybe lying on the sand?
Or maybe on a towel.
Or maybe you.
.
.
Just watch.
The ocean standing.
However you imagine yourself.
To observe.
The ocean.
See yourself observing the ocean.
And just allow.
.
.
Whatever there is to come up.
Just allow whatever.
There is in this ocean to be there.
Any kind of waves.
And observe this ocean.
Very calm.
And that is.
.
.
It's nothing you need to change right now.
See what is the weather right now Are there any clouds?
Is it sunny?
Do you like to take a dip?
In the water.
Whatever it is.
See how it feels to be there.
And to enjoy this view efforts.
A stormy view.
It's a stormy view that you can enjoy.
If it's a calm view.
That's a calm view that you can enjoy.
And then.
.
.
Realize that this ocean.
It's not yourself.
And you created this ocean.
You created this ocean within yourself.
You created this ocean within yourself.
And it's okay if it's stormy.
And it's okay if it's calm.
And it's okay if it's anywhere in between those.
And then understand as well you can change how this ocean looks.
Bye.
Meditating by Breathing.
I'll buy a finding.
Something that suits you.
And is allowing you to experience your whole being.
To hold me in.
All the emotions,
Everything that is.
There.
Hmm,
From this visualization.
Slowly come back to your breath more and more.
Feel.
And smell.
Still a little bit of this.
Ocean breath as you're inhaling.
Mmm,
Salty.
And then come more and more back to your body.
As you're inhaling.
Feeling again.
Your skin.
Feeling again.
A place where you're lying on,
Feeling your bed,
Your mat.
Wherever you're lying on.
And then slowly,
Gradually.
.
.
I invite you to choose a point.
When you want to.
Move your fingers.
So choose a point.
Time points.
Now or later And you start to move your fingers.
And do so very slowly.
Maybe just one by one,
That is fine,
Or if you're moving already all your fingers,
That is fine too.
And then when you have done that.
.
.
Slowly start to move your toes.
Coming more and more back to your body,
Start to move your wrists,
Start to move your ankles,
Your elbows.
Your knees,
Your shoulders,
Your entire body coming back to your body.
In a way that feels good to you.
Maybe stretch yourself a little bit.
Do whatever your body needs right now Um.
.
.
Here I invite you.
To give yourself a hug.
You can still lie or if you like you can sit up.
And give yourself a hug.
And together with me.
.
.
I give you two chances for this.
Say together with me I love you and then your name And we're saying it in 3,
2,
1.
I love you,
Marcel.
And it's your name.
So I give you one more chance here.
Three two one i love you or sound.
Let's go with your hug.
Coming back.
Feel free to open your eyes if you haven't already.
Come back completely.
MMMMMMMMMMMMMMMMMMMM OK.
So most all.
Sukhino.
MA BAN CHU May there be peace with all beings.
Among love and blessings to you.
I'm bowing down in front of you for your discipline.
Grrrr.
Welcome back.
