So for today,
I'd like to invite you before you lie down.
As I said before,
Take some water.
So we don't want to.
Just drink water right now but it's really about calming ourselves down it's a practice to when you really like Maybe nervous or.
.
.
Excited you can take a sip of water and just hold it in your mouth so it's not about like completely filling your mouth,
But it's just like a little bit of water.
Then we're holding it together for 30 seconds and then we're slowly heading in to the yoga nidra.
This is a practice that I like to add that is done um many many people that are like doing sports are doing this practice to calm themselves down to kind of like relax and to tune into the body and we're doing this right now before we really start i mean this is the start but again So take a sip of water everybody.
And just hold it in your mouth.
I'm not doing it right now.
Hold it in your mouth for 30 seconds.
I will also join in.
Oh,
Goodness.
Good,
And then you can swallow and lie down.
Namaste.
I'm your guide,
Marcel Gros.
Please lie down.
In a quiet space.
Bring your arms by your sides.
Palms pointing upwards.
The legs a bit apart.
Toes facing away from each other's zone.
Both of your feet are facing away from each other.
You can tuck your chin in a little bit.
And lay your head again.
The floor.
You can lie down.
On a mat.
And the mats.
On the bed,
On the floor.
Wherever it feels most comfortable for you.
Make sure you're warm enough,
So if you need a cover,
Please take a cover.
Additionally,
If you have some.
.
.
Phone ringing or so feel free to set this phone to do not disturb for the next hour Make sure you can just completely tune in to this practice.
Mmhmm.
If you have not closed your eyes yet,
Feel free to close your eyes.
And here we start to practice with this very next inhale.
Inhale for 5 seconds.
And exhale for seven.
Inhale for five.
Exhale for seven,
Hum.
Like saying something tastes good.
Humming.
Last time,
Inhale for 5.
.
.
And exhale for seven,
Hum.
Bring your breath back.
Back to a natural rhythm.
Om Gam Ganapataye Namaha.
Removing all the obstacles.
Here we connect.
Your personal intention.
Your individual intention.
Also called Sannakalpa.
In Sanskrit,
Sankalpa.
You're formulating in this short sentence.
Together if you already have one.
A Sankalpa that is with you,
That you have practiced before,
Please feel free to use that.
If not,
Please tune in in the next two minutes.
And find your Sankalpa.
I give you here some examples and how this works.
Sentence should be kind.
We're creating this intention by making it positive and short.
Personal and meaningful to you.
And in the present tense.
Here are the examples.
I have.
My bad.
I feel seen.
I act calm.
I laugh abundantly.
I speak.
My truth.
I see.
With clarity.
I know my words.
I am present.
Any of those.
Samples resonated with you.
Those intentions.
Please feel free to already.
Pick up one of those If not,
Please.
.
.
Listen into your body right now.
For the next two minutes.
And tune in to your individual.
Sankalpa intention.
As soon as you have found your intention,
Your sankalpa,
Repeated three times silently.
And then let it dissolve completely.
Let it go completely.
And we're shifting our attention.
Or awareness.
To our right hand coming to your right hand slowly Observing your right hand with awareness.
Of patience.
Just arriving there.
At any point in time if you would fall asleep,
That is completely fine.
Just whenever you realize.
Come back to my voice.
And continue wherever we are.
Just join in again,
Wherever we are,
Whenever you realize.
You fell asleep.
We're shifting that tension.
To our right beak.
Thumb so right hand big thumb Connecting our awareness,
Shifting our focus to the right hand big thumb.
At any point in time,
If you.
Feel.
A tingly sensation,
A vibrational sensation.
That is completely fine just observe with courage.
Serve.
And just try to feel See ya.
Be aware of the sensations in that.
You are observing.
If there are no sensations.
.
.
That is completely fine as well.
Shifting your focus now to the right hand index finger.
We are slowly increasing the speed.
Staying a bit more with the right hand index finger.
Being grateful.
Or your right hand.
Index finger.
For the work that.
.
.
It is doing every day for you.
And coming to the middle finger.
Slowly shifting the awareness to the right hand.
Ring finger.
And finally,
Cumming.
To the right hand little finger.
Now coming to the palm.
To the inside of the hand.
And shifting the focus to the top of the hand.
You're doing very well.
And coming today.
Right wrist.
Arriving at the right wrist right now.
And here holding your entire right hand in focus,
In awareness.
Hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm to the lower arm.
The right lower arm.
The right forearm.
Arriving there.
And you can also imagine how you are.
Hiking up your forearm.
Slowly.
Feeling whatever you're feeling here.
You're completely safe,
Allowing all the sensations to just come up.
And coming to the right elbow.
And from there.
.
.
We are staying for a moment with the right elbow.
And then we travel further.
Our right.
Upper arm.
Hiking up our right upper arm.
Observe closely.
Azure Imagining.
How it is to touch with your awareness.
Your entire upper arm.
Coming to the right shoulder.
Staying with your right shoulder for a moment.
Just in case if you feel Some kind of tension.
In your right arm you're allowed to.
Resolve the tension and let it go.
Softly.
Try to have your entire body as still as you can.
But still.
.
.
You're completely allowed to move if you feel uncomfortable.
Be soft here with yourself.
You're doing this practice for yourself.
Feeling your right shoulder.
And from here.
.
.
Reconnecting to the entire right arm.
From the tips of the fingers.
The right hand.
All the way up.
To your right shoulder.
Holding your entire right arm in focus.
In awareness.
Allowing to whatever.
Sensations that there are,
That you're feeling,
Or if there is no sensation at all.
To just let it exist as it is.
Without judging if anything is good or bad,
Just let it exist and observe.
And allow it to be as it is Good.
Inhale here for five seconds.
And exhale hum like saying something tastes good letting go of your right arm and we are jumping now down to the right side of the hip connecting with the right side of the hip joint.
We arrive slowly at the right side of the hill.
Maybe also connect.
The right side of the butt.
A big butt muscle.
And 10.
We are.
.
.
Having another hike in front of us,
This time we're hiking downwards to our feet,
To the right foot.
First.
So from the right side of the hip to your right butt.
We are making the way to our right thigh,
Big muscle.
Mmm.
Really take your time here.
I often feel that these big muscles need a bit more time.
To wake up as you shift your awareness there.
I just need a bit more time.
To be felt.
And then your awareness will be able to.
Feel more and more.
Be patient if you are.
Not feeling anything,
This is completely fine,
This is part of the practice.
And then.
.
.
We are connecting.
The right knee slowly.
Surrender to the practice completely.
Nothing has to happen,
Nothing has to be created.
The only thing that we like to harvest.
Some rests.
.
.
Some rejuvenation.
Maybe.
.
.
Some insides.
But we are completely fine with just some rendering.
The awareness self.
To the awareness itself.
Connecting to the knee.
Right knee.
And we're going further down Your right leg.
Lower leg this time and we are connecting to the and the shinbone.
And then.
.
.
We are.
Connecting with the first part of our right foot,
The ankle.
Connecting to the right ankle.
Right heel.
The sole of the foot.
The top of the foot.
And the big two.
The second toe.
We are on the right foot.
The right foot a second toe.
And we're coming to the right foot,
The third toe.
Then the fourth hole.
And the pinky toe.
Holding your entire right foot in focus and awareness.
Mmmmm.
Allowing All the sensations.
To exist.
Holding your entire right foot in focus.
And from there.
.
.
We're connecting.
To our entire right leg.
Tips of the toes of the right foot all the way up to the right side of the hip joint.
Holding your entire right leg in focus,
In awareness.
And here take an inhale for five seconds.
And.
.
.
Exhale for 7 hum Like seeing something taste good again.
MMMMMMMMMMMMMM letting go of your whole right leg And.
.
.
Connecting to the left hand.
Slowly.
Taking our time.
Letting go of the right leg.
And connecting with the left hand.
Slowly arriving there And done.
Shifting awareness.
The first finger.
The left hand thumb.
And coming to the index finger.
And the middle finger.
Maybe you realize that as we're tuning into our body.
Everybody gets more sensitive.
And we can move a bit.
Quicker through the body,
Just this little tiny bit.
Completely relaxed.
Coming to the.
.
.
Left hand ring finger and the left hand little finger.
Move to the palm and coming to the top of the hand.
Now coming to the left wrist.
And take a moment here to hold your entire left hand in focus,
In awareness.
And then again we set out and.
.
.
We are climbing up this shoulder mountain,
This left shoulder mountain.
So we are hiking up.
The left forearm.
Try to touch with your awareness as if you were walking.
Upwards.
This lower.
.
.
This forearm.
This forum arm.
Try to touch as if.
.
.
Your feet were touching.
The forearm.
Your hands were touching the forearm.
And your entire awareness,
Your eyes.
You're seeing your forearm.
You're even like smelling your forearm.
You're hearing your forearm.
Everything,
All the senses,
All the complete awareness is going to your forearm.
And as we're hiking up this forearm And we are arriving at the left.
Elbow honoring the left elbow for all the work it's doing every day.
And we're climbing up further The left upper arm.
All the way up to the left shoulder.
Holding your entire left arm in focus.
In awareness,
From the tips of the fingers of the left hand all the way up.
To the left shoulder,
Really feeling your left shoulder one more time here.
And take an inhale for 5 seconds.
And exhale for seven hum coming to the left side of the hip.
And also connecting to the left butt might be easier to connect to the left butt and just the left side of the hip.
See how it feels.
And then.
.
.
We want to.
.
.
Travel down our left leg Connecting now to the left,
Big Phi.
The big muscle.
Taking your time here.
Connecting with the left big phi.
And then arriving at the left knee.
Mmm,
Going down.
A left lower leg.
Feeling the shinbone and the calf Arriving at the left lower leg,
Feeling the shinbone and the calf.
Connecting to the left ankle the left heel coming to the sole of the foot.
Sole of the left foot.
Coming to the top of the foot.
As a reminder,
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.
Coming to the left foot,
Big toe.
Left foot,
Second throw.
The third toe of the left foot.
Fourth toe of the left foot and the pinky toe of the left foot Now here taking a moment.
And really connecting to the entire left foot.
Feel.
The entirety of the last foot.
From the ankle all the way to the toes.
The sole of the foot,
The top of the foot.
The heel.
Everything.
Of the left foot.
Click your time.
And from here we're now connecting to the whole left leg.
From the toes all the way up.
The left side of the hip.
And the left foot toes all the way up.
The left side of the hip joint.
Holding the entirety of the left leg in focus.
Molding entirety of the left leg in awareness and focus.
Feeling in deeper and deeper.
And from here we're now connecting to the Pyreneum.
In between the anus and the genitals.
Connecting to the Pyreneum.
Just observing,
Nothing to do.
Observing and listening in.
And here.
Is star 2.
CLIMB UP!
Howl.
Spine,
Our beautiful spine.
We're connecting to the very start of the spine.
And we imagine climbing up vertebra by vertebra until we reach The belly button.
The navel area.
Our lovely belly.
And there we stop our climb.
We look around and we feel our belly.
And here I invite you.
For a few deep breaths.
Together with me,
We inhale for 5 seconds.
Feel how the belly expands to the front,
To the right,
To the left and even to the back,
All the sides.
And as you exhale feel how the belly falls again in One more time.
Inhale,
Deep.
Into your belly,
The belly expands to the front,
To the right,
To the left,
To the back really feel this expansion and as you're exhaling feeling the inverse again how the belly deflates again Before we head further I.
.
.
Like you to investigate and give you a moment.
If there was any tension around your belly,
If you maybe wear a belt.
Or any other restriction.
Feel free.
To open up the belt or loosen the trousers.
To just be able to breathe better into the belly.
If not,
That is completely fine.
We take one more inhale into the belly together Inhale for 5 seconds.
You allow the belly expands to the front,
To the right,
To the left,
To the back.
And as you're exhaling hum like saying something tastes good all the way out of your belly Good job.
And release,
Come back to your.
.
.
Natural breath.
And we're reconnecting to the spine.
At belly level.
From there we're climbing up vertebra by vertebra Again.
Until we reach the solar plexus area.
The beginning or the end of a ribcage.
Solar plexus area.
Here we just like to stay and.
.
.
Observe that area.
Observe all the area,
Even around the back.
Just in this level.
And see how it feels.
As you're lying.
Here at the solar plexus area.
And we are now reconnecting.
Reconnecting to the spine again.
The spine we climb up further vertebra by vertebra until we reach Not just.
Hard space.
In the space Just feel into your heart.
Your chest.
And see if there is any kind of emotion coming up right now.
We don't.
Completely labeling it right now without identifying just Let this emotion pass if there is anything.
And if there is nothing,
That is completely fine.
Just try to listen to the feeling.
Listen to any kind of emotion that wants to be heard.
And now.
.
.
It to be processed.
To be hurt.
With the body.
Who is the body?
With the heart.
One more inhale here.
And let go,
Coming back to the spine again.
Thanking your heart.
Climbing up further coming to your neck and your throat At this neck and throat area,
I invite you to hum together with me.
Inhale for five seconds.
And as we're exhaling for seven hum together with me again humming like saying something tastes good but this time out of the throat really feel the vibration there Good job.
One more time.
Inhale.
And exhale.
This vibration.
Really?
Stimulates the vagus nerve and we're climbing up all the way up to our head on the spine.
We're coming to the back of our head.
Feel the back of our head and we're sliding down the back of our head coming to the chin and the jaw.
Coming to the chin and the jaw.
And lower lip.
And the upper lip.
Inside the mouth.
The floor of the mouth and the roof of the mouth.
Connecting to your tongue.
And placing your tongue at the roof of the mouth.
Closing your lips slightly so there's just this little tiny slit between the lips.
And then connecting to the right cheek.
And to the left cheek.
Connecting to the right.
Nostril the left nostril.
Connecting to the right ear.
Connecting to the left ear.
And connecting to the right eye and the left eye.
You're now coming in between the third and the fourth.
In between the eyebrows together to the third eye location.
And there.
.
.
We like to.
Breathe.
So we're breathing through the nose this time and we're humming out of the nose again.
So inhale in.
And hum out of the nose.
One more time in ALN.
Humming out of the nose Mmmmm.
And from this space,
Come back to your natural breath.
And we're completing this body scan by hand.
Going up to our forehead.
Connecting to our forehead and coming.
The very crown of our heads.
Together.
Great.
Lead Lane.
Now the entirety of your face.
Feel all the skin of your face.
And allow the skin of the face to relax.
Into the gravity of the earth.
Feel how the tension dissolves.
Coming to your arms,
Feeling all the skin around the arms.
And feeling.
All the tension.
Resolve.
Add the skin of the arms.
As we are.
Letting all this tension dissolve into the gravity of the earth.
All this kin tension around your arms And the same thing at the legs,
Feel the skin of your legs.
And allow all the tension the skin of your legs to dissolve into the gravity of the earth.
Just give it over to the gravity of the earth.
And let it dissolve.
Now coming back up.
To your entire back.
Your torso.
Your chest,
Your belly.
All the skin around.
Your middle body.
Let it dissolve and give it over.
To the gravity of the earth completely.
Mmm.
Now feel in,
Have your breath.
This feeling.
Does your breath feel any different?
To the breath when we started.
How is your entire being feeling?
How are you in the States?
Of surrendering,
Of just being.
And slowly.
.
.
Listen in to your body.
And picking up.
Your intention.
Again.
The intention that we found in the beginning of this journey.
Pick it up again.
And bring it back.
Your consciousness.
Allow it to come back to you.
There's no need to.
.
.
Force it to come here,
But just listen into your body.
And it will slowly appear.
Then when it's here.
.
.
Start to repeat it three times silently and then let it go completely.
Thanking.
Your intention,
Your sankalpa and let it go completely.
Shifting your focus right now to your fingers.
And whenever you're ready.
.
.
Allow your fingers to move.
And then allow your toes to move.
Allow your wrists to move.
Your ankles,
Your elbows,
Your knees,
Your shoulders,
Your hips,
Your entire body to wake up again and to move your body in any kind of way that feels good to you.
Just move how it feels good to you.
Mmmmmmm.
In case you like you can already start to open your eyes,
You can start to sit up.
Do any kind of stretches that feel good to you.
Mmmmmmm.
Luka Samastan.
Sukhino.
Bhavantu.
May there be peace with every being.
Abundant love and blessings to you.
I am bowing down in front of your discipline of your words.
Namaste.
