Namaste.
And welcome in.
Today's Yuga Nidra.
To this deep journey that we're going on together.
Please feel free to prepare yourself by finding a space to lie down.
As Yoganidra has practiced lying down.
Feel free to find a mattress.
Mat or just a floor.
Or if you don't have any of that,
Of course you can sit.
So please lie down in a quiet space.
Remove any distractions.
Remove any distractions or also feel free to put your phone into Do not disturb mode.
And if you don't know how to do that,
Don't worry about it.
Just leave it.
Bring your arms by your sides as you're lying down.
The palms up.
And your eyes closed.
And all starts.
With this next pref Inhale for 5 seconds.
And exhale for seven.
Again,
Inhale for 5 seconds.
And this time as you exhale Hum,
Like saying something tastes good.
So exhale for seven.
Mmmmmmmm.
Last time,
Inhale for five.
And exhale,
Hum for seven.
Hmmmm.
.
.
OM GAM GANAPATAYE NAMAH removing all the obstacles.
Right now.
We are tuning in.
To your intention.
Your individual intention.
A seed or also in Sanskrit called sankalpa.
If you already have such.
An intention,
Feel free to use that.
Otherwise.
.
.
We find the intention.
Together.
For this session right now.
We want to make this intention positive and short.
Or is it all unmeaningful to you?
And in the present tense as if it were already true.
Here are some examples.
I have.
My back.
I feel.
See you.
I act.
Calm.
I love.
Abundantly.
High speed.
My truth.
I see.
With clarity.
I know.
My Earth.
Hands.
I am present.
Any of these.
Short sentences.
Intentions.
Resonated with you?
Please feel free to.
.
.
Connect with that intention more.
If not,
Please.
.
.
Listen into your body right now.
Listen into your body right now.
And find.
An intention.
That is resonating,
Speaking to you.
I give you here two minutes.
Please be relaxed.
Under the years.
See if something is coming up to you,
Speaking to you right now.
Listen in deep into your body.
And see if something comes up and speaks to you.
Even.
Slowly as you are connecting to your intention.
Repeat it three times silently.
Then let it go completely.
Completely letting it go,
Knowing that this intention will rest in your unconscious So it will stay with you.
Just let it go from your Aware mind right now.
We are now connecting to the right hand.
Slowly.
Shifting all the awareness.
The right hand Your focus observing the right hand.
Just arriving there.
Right now.
Taking a moment to really feel in.
And any point during this.
God of meditation.
If you would fall asleep.
And that is completely fine.
Just whenever you realize.
Ring.
Your mind back to my voice.
And continue wherever we are.
Just joining in again.
Right now we're connecting to the right hand big thumb.
Observing.
Your right hand big thumb Just a thumb.
Really tuning in deep.
If there are any kind of sensations that you're feeling.
That is completely fine.
Allow them to be.
There is completely nothing.
That is awesome.
Completely fine.
Be completely relaxed here.
We don't want to force anything.
I just want to observe.
That's all we're doing.
Observing.
Shifting the awareness to our big thumb.
And from here We're moving on.
To the right hand index finger.
Observing our fingers.
.
.
By observing our body,
We're honoring our body.
We are connecting and thanking our body.
Bye.
That it is doing for us.
On daily basis.
Connecting.
.
.
The right hand index finger.
We're grateful for our body.
And we're connecting right hand middle finger.
Moving on.
.
.
To the right hand.
Ring finger.
.
.
.
And coming.
The little finger.
The right hand.
You're doing just fine.
And from here,
Holding all the right hand fingers.
And focus.
And awareness.
And done.
We are moving over.
To the palm coming to the palm of the right hand.
And coming to the top of the hand.
And coming to the wrist of the right hand.
From here we are hiking up slowly.
Your lower arm.
Imagining how you're hiking up and observing the landscape with your lower arm.
Right lower arm until we slowly slowly reach The right elbow.
Being with the right elbow for a moment.
Finding gratitude.
All the work that the right elbow is doing every day.
And done.
Let's hike up further.
Hiking up on the upper arm right now.
Again.
Touching.
With your consciousness,
With your awareness.
All the parts.
Of the right upper arm.
And then.
.
.
Arriving slowly.
.
.
At the right shoulder.
Healing the right shoulder.
And just let it be.
And then holding the entire right.
In focus.
From the tips of the right hand fingers all the way up to the right shoulder.
Holding the entire right arm in focus.
Just observe your.
.
.
And tie a right arm.
And here.
We take an inhale for five seconds.
Again as you're exhaling hum like saying something tastes good long long long exhale letting go of your right arm and we're coming to the right side of the hip Right.
.
.
But.
.
.
So right side of the hip.
Or it might be easier to connect with the right butt cheek.
Take a moment to arrive there,
Not in any hurry.
We are relaxed.
Arriving softly and calm.
I'm tuning in.
The right side of the hip.
Or the right buttons.
Or both.
Whatever feels more accessible to you.
And as soon as you.
.
.
Arrived.
And slowly.
.
.
Now.
Hiking down.
The words.
Right foot.
The right toes.
So we are visiting.
The right big thigh.
Right now connecting to the big PHY really give their Some time.
Take the time.
To feel in.
To these big muscles.
That are supporting you every day.
Tuning the ND parameter.
Tuning in as deep as you can to your right thigh.
And then connecting slowly,
Slowly.
To the right knee.
Observing.
Feeling.
Really weird.
And then we are connecting further down.
To the right,
Lower leg Feeling the shinbone.
And a calf.
Coming to the ankle of the right foot.
The heel of the right foot.
The soul of the foot.
The top of the foot.
And the big toe.
In a second.
And the third.
And a fourth.
And a pinky tone.
Feeling all the toes of the right foot.
For a moment.
And then connecting to the entire right leg.
From the butt.
Right side of the hip all the way down.
To the toes of the right foot.
Feeling the entire right leg right now.
Hmm.
And here again.
We are taking a deep inhale for five seconds.
And exhale for seven,
Hum.
Letting go of the right leg right now and we're connecting to the left side the left hand.
Coming to the left hand.
Just arriving there.
Drifting all the awareness,
All the conjures.
The consciousness.
Observing quality to the left hand.
And here we are connecting.
Do the big thumb with the left hand.
At any point.
And time.
If you fell asleep or if you miss.
Body parts.
Don't worry about it,
But just continue wherever.
We are.
.
.
Whenever you realize.
We are coming now to the index finger of the left hand.
And to the middle finger.
Coming to the ring finger with their left hand.
And to the little finger holding all the fingers of the left hand in focus.
And coming slowly to the palm to the top of the hand.
The wrist of the left hand.
And then,
Again,
Hiking up.
You're lower.
Left arm.
Visiting.
Every.
Part of your left arm.
And then slowly arriving.
The left.
Elbow.
Honoring your left elbow.
For all the work.
That your left elbow is doing.
And then.
.
.
Are we climbing up further?
Are we hiking up further?
Left upper arm.
Hiking up.
Observing.
.
.
Until we arrive.
At the left shoulder.
Staying with the left shoulder for a moment.
And then.
.
.
Connecting to the entirety of the left arm.
Focusing.
Being with the Left arm.
From the shoulders all the way.
To the left hand fingers.
So from the left shoulder all the way down to the left hand fingers.
Holding the entire left arm in focus,
In awareness.
And then take an inhale for 5 seconds Excel.
And hum.
Hmm letting go of the left arm completely coming to the left side of the hip the left butt And the left butt cheek.
Arriving there slowly,
Slowly,
Slowly.
Coming to the left side of the hip.
A left butt cheek.
And from there,
Again.
.
.
We have in mind the destination.
Going to the left Futs.
We are.
Hiking down.
.
.
The left big thigh.
Connecting right now to the left big PHY Thanking it for all the work.
The big muscles are doing every day.
Coming now slowly.
To the left knee.
Observing it.
.
.
Connecting deeply to the left knee.
From there.
We go further coming to the Left lower leg.
The shinbone.
And the calf.
Connecting to the shinbone and the calf.
And from there.
.
.
Coming to the ankle.
Left foot Coming to the ankle of the left foot.
And to the heel of the left foot.
The sole of the left foot.
And to the top of left foot Hmm.
Coming to the big toe.
The second toe of the left foot.
The third.
The fourth.
Man the pinky toe with the left foot Folding.
All the toes in focus,
In awareness.
And then we're connecting the entire left leg.
From the toes up.
The left side of the hip,
The left butt.
Holding the entire Left leg in focus,
In awareness.
Observing the entire left leg.
Take an inhale for five.
And exhale hum letting go completely of the left leg and we're connecting to the perineum between the anus and the genitals.
Connecting to the space.
Just observing.
And from there.
.
.
We shift to the very start of the spine.
And imagine We are now climbing up.
The spine,
Vertebra by vertebra.
Until.
.
.
We arrive.
At the belly button.
A naval area Arriving slowly at the belly button level.
And here.
We're inhaling.
We'll see him.
How the breath is flowing into your belly.
And it fills your belly to the front,
To the right,
To the left and to the back.
Let's do it one time together.
So Excel.
And we're inhaling together fill the belly to the front,
To the right,
To the left,
To the back,
To all the different sides and then release let your belly fall again and feel how the belly sinks in again Come back to your natural breath.
Just allow your breath to be.
However it is.
And see.
If your breath travels.
Into your belly.
And then.
.
.
Herringly.
So really taking care of your belly,
We are.
Letting go of your belly.
And we are reconnecting to the spine.
And vertebra by vertebra We're climbing further up.
Start of the spine sorry to the Start of the ribcage,
The start or the end of the ribcage to the solar plexus.
Thriving at the solar plexus.
There.
Feel in all around your body at this level.
And observe what you're feeling.
Just shifting all the awareness there as always.
Try to really be at this point.
Very much the center of your body.
And Zen.
Slowly reconnect to the spine.
And we're climbing up vertebra by vertebra further.
Until.
.
.
We reach the heart space.
Chest and the heart.
Really going there and connecting the parts.
At this point.
There are any kind of emotions.
There for you right now.
Allow these emotions to be.
To just flow through you.
Allow.
Use emotions to roam freely.
Through your body.
Listen to them.
And feel them.
Maybe they are warm.
Maybe they are cold.
However they feel.
Allow them to be.
If you can.
Allow them to be completely.
To feel them.
What happens often is that they will slowly be integrated.
Start to disappear.
As if the emotion recognizes that you are recognizing the emotion.
That you are listening.
Feeling your heart and feeling your chest here.
Maybe feeling the heartbeat.
And slowly reconnecting to the spine.
We're going further up.
Climbing further up.
Neck and the throat.
Arriving there.
And here we're humming one time here.
Inhale for five.
Exhale and really feel the humming now coming from your throat.
Feel the vibration at your throat even modulate the vibration so you feel it better at your throat And let go again.
We're now climbing up all the way.
Reconnecting to the spine and climbing all the way up to the head.
We're connecting with the back of your heads.
Slowly we're sliding down the back of our head,
Coming to the chin and the jaw.
Feeling the chin and the jaw.
And connecting to the lower lip upper lip.
Inside the mouth.
The floor of the mouth and the roof of the mouth.
Connecting to the tongue.
And resting the tongue at the roof of the mouth,
Closing your lips slightly.
So there's just a little tiny slit between the lips.
And connecting to the right cheek.
Left cheek.
Connecting to the right ear And the left ear.
Connecting to the right nostril.
And the left nostril.
Connecting to the right eye.
And the left eye.
Now connecting the in-between eyebrows together to the third eye location.
And here.
We inhale together for five seconds.
And we're humming out of the nose as good as you can,
So again shifting the hum towards the nose.
SHOULD BE VERY HIGH.
One more time.
Inhale.
Aum.
Guns.
Great.
Come back to your natural breath.
And we're connecting to the foreheads.
And to the very crown of the head,
The top of your head.
At this point.
Here on the skin.
The entire head,
Your face.
And allow the skin to rest into gravity.
So let go all the tension on the skin of the face and let it dissolve into gravity.
To the gravity of the earth.
We're connecting.
To the right arm,
Feel all the skin around the right arm,
Let all The tension of the skin dissolve of the right arm.
Connecting to the left arm and doing the same there,
Feeling the skin.
The left arm.
And let it dissolve into the gravity of the earth.
Just give it over to the gravity of the earth.
Feel how this gravity is holding you.
Feeling now the right leg.
Feel all the skin around the right leg.
And again give it over to the gravity of the earth completely.
Completely giving it over to the gravity of the airfield and all the tension.
On the right leg skin is dissolving.
Connecting to the left leg.
Feel the skin of the left leg.
And again.
Let all the tension dissolve into the gravity of the earth.
Give it over to the gravity.
Coming to the middle body.
All the way up from your perineum to your throat.
Your butt to your throat.
Holding all the skin.
Feeling the back.
Feeling the front,
The sides,
Feeling all the skin.
Around your middle body.
And allow it to relax completely into the gravity of the Earth.
In the space.
Rests.
Give you a minute more to rest completely in the space.
Good,
From here.
.
.
Slowly bring back your intention.
Here is some cowpaw that you found in the beginning.
Of this journey.
Be very soft here.
Again,
Listen in to your body to make it come back to you.
Listen in to your body.
To make it come back to you.
Soft and relaxed.
It comes back to you.
Repeat it three times.
Silently.
And let it go completely,
Knowing that it will rest in your unconscious.
If you really need it.
It will come up and support you.
Whenever you're ready.
We are moving the fingers.
Choose a moment when you want to start to move your fingers.
Maybe go one by one.
Slowly,
Slowly coming back.
To your body.
Whenever you're ready,
Start to move your toes.
Start to move your wrists,
Your ankles,
Your elbows,
Your knees,
Your hips,
Your shoulders,
Your entire body in any kind of way that feels good to you right now.
If you feel like you can sit up.
You can stretch.
Can open your eyes.
Dukkha Samastha.
Sukhino Mavantu.
May there be peace with all beings.
Abundant love and blessings to you.
I am bowing,
Now in front of you for your discipline.
Namaste
