Namaste.
Welcome to today's Yuga Nidra.
I'm your guide Marcel Groux.
And we are diving.
Into this yoga nidra slowly.
By lying down either in a bed or on a mat.
Bring your arms by your sides.
Palms are facing up.
The feet are facing away from each other.
I couldn't talk.
Your chin in a little bit and then.
.
.
Let your head rest again.
On the mat.
So just making sure that your whole spine is quite straight.
And relaxed.
The most important thing is that the palms are pointing towards the sky.
As this opens up your shoulders.
So your heart is a little bit more vulnerable and open.
From here Take an inhale for 5 seconds.
And exhale for seven.
Inhale again for five seconds.
And this time,
When you exhale for 7,
Hum like mmmm,
Something tastes good,
Like saying mmmm.
So go ahead.
MMMMMMMMMMMM Inhale again for 5 seconds.
And exhale for seven.
OM GUM GANAPATAYE NAMAH removing all the obstacles.
Welcome to Yoga Nidra.
Come back to your natural breath.
And we are going to connect with our intention for today with the sankalpa.
Making this intention positive and short.
Personal and meaningful to you.
In the present tense.
So here are some examples.
I have my back.
I feel seen.
I act calm.
I laugh momently.
I speak my truth.
I see with clarity.
I know my worth.
I am present.
If anything of these short intention statements speak to you resonate with you feel free to already.
Take it.
Other than that,
Feel also free to listen in to your body,
To your being,
To see what kind of intention Sankalpa comes up to you,
Speaks to you today.
Give you here a minute to just listen in to your body.
Right here,
Right now.
And when you have found.
.
.
Picked.
We're seeing this intention.
Know that it's the right thing for you right here right now and Repeat it three times.
Silently.
And then.
.
.
Let it go completely.
Know that it will rest with you.
And you're unconscious.
For the duration.
This journey.
And maybe even afterwards.
Let go of your intention.
Completely.
And we are connecting right now the right hand.
Do the big thumb of the right hand.
And try to focus.
Of all your awareness.
Try to make it effortless,
So.
.
.
No more effort than really necessary to.
Watch your thumb.
So it's not strenuous,
It's easy.
It's effortless.
Watching your thumb.
There is any kind of pulsation or vibrational quality coming up to you.
That is completely fine.
Surrender to these kind of Sensations,
If there's more than that,
That is fine.
If there's less,
That is also fine.
Just observe to what you are experiencing today.
And if there's nothing,
That's completely fine.
Go to the index finger of your right hand And the middle finger.
To the ring finger.
To the little finger of the right hand.
The palm.
To the top of the hand.
To the wrist.
Holding your whole right hand in focus for a moment.
In case you would fall asleep at any point in time,
That's completely fine.
Just come back to my voice whenever you realize and continue wherever you are.
We are.
Continue wherever we are.
Holding your entire right hand in focus,
In awareness.
And take an inhale here for five seconds.
And as you're exhaling hum and making your exhale longer than the inhale hum like saying something tastes good Coming up,
Your right arm.
Lower arm.
Connecting with it.
The elbow.
To the right upper arm.
To the right shoulder.
Holding your entire right arm in focus for a moment.
From the right hand fingers.
Up to your right shoulders.
And then take an inhale for 5 seconds.
And exhale hum completely the chart.
And here we are now connecting to the right side of the hip joint.
Preparing to move down our right leg.
Letting go of your whole right arm and connecting to the right side of the hip joint.
Just try to observe this point as good as you can.
And then we are connecting to the right big phi.
The big muscles of the leg.
The right leg.
Honoring them.
And coming to your right knee.
Going further down to your.
.
.
Lower leg.
To the shinbone and the calf.
Coming to the ankle.
The right leg,
The right foot.
Right foot heel.
The sole of the right foot.
The top of the right foot.
And the big toe.
The second.
The third.
The 4th.
And the pingy tool.
Holding your whole right foot in focus.
In awareness.
Taking an inhale for 5 seconds.
And exhale for seven,
Or just hum.
This is activating your vagus nerve,
Stimulating it.
And from here.
.
.
Come to your whole right leg from the right foot toes up to the right side of your hips.
And then your whole right leg in focus,
In awareness.
You're doing well.
Just feeling whatever you're feeling right here,
Right now.
And again,
Inhale for five seconds.
And exhale releasing your right leg And here we are now changing the sides.
For a moment feel into how The right arm feels,
The right leg feels and compare.
The right arm and the right leg feels to the left arm and the left leg.
Just compare to how they are feeling.
Maybe one side is more awake than the other,
Maybe one side feels lighter or warmer than the other.
Whatever it is for you,
That is completely fine.
And we're now changing the sides to the left hand.
Coming to your left hand.
Coming to the left hand from.
.
.
And next finger.
The middle finger.
The ring finger.
A pinky finger,
Little finger.
Palm.
The top of the hand.
The wrist.
And holding your whole left hand in focus.
As good as you can.
You're doing just fine.
Inhale for 5 seconds.
And exhale hummmmmmmm Coming further up to your forearm.
Do the elbow.
To the upper arm.
Your left shoulder.
And now connecting again Hamda.
Left hand fingers up to the left shoulder,
Having your whole left arm in focus.
Inhale for 5 seconds.
And exhale.
Again coming to the left side of the hip right now,
So not the right but the left.
And we're again heading down.
Our left leg right now connecting to the left 5 honoring these big muscles of yours.
Coming to the left knee.
The left lower leg to the shinbone and the calf to the ankle To the heel.
To the sole of the foot.
The top of the foot.
And the big toe,
The second.
And the third.
Of force.
And the pinky toe.
Here holding your whole left foot in focus.
In awareness.
And then inhale for five seconds.
And exhale MMMMMMMMM HUMMMMMMMMMMMMMM Now holding your whole left leg in focus from the left foot toes up to the left side of the hip.
Your whole left leg.
Again,
Inhale for 5 seconds.
And exhale,
Hmmm,
Hummm.
Letting go.
And now we're coming up to the perineum between your anus and the genitals.
Arriving there softly.
Trying to feel in.
Whatever is there to be felt.
No need to engage any kind of muscles,
But just try to feel.
As good as you can.
Trying to create relaxation within your entire body as we're doing the body scan.
And from here They're moving.
Slowly further up by connecting to the start of the spine.
And vertebra by vertebra we are climbing up until we reach.
.
.
The belly button area.
The navel area.
And there feel how your belly lifts slightly.
The front,
To the right,
To the left,
To the back.
As you're exhaling.
And that's your.
.
.
You're inhaling and as you're exhaling feel how it falls again.
So inhale,
Feel how it lifts to the front,
To the right,
To the left,
To the back.
And as you're exhaling,
Feel how the side's falling again.
From here we're continuing right onwards.
Liming up further until we reach you.
And solar plexus area.
And here again,
As we are inhaling,
Feel.
Now even the solar plexus moves a little bit further apart,
The whole chest circumference gets a little bit wider even at the solar plexus area.
And as we're exhaling again.
.
.
Feel how it falls.
Again,
Connecting to the spine and we're climbing up further until we reach the heart level,
The chest level.
And here,
Just listen in to your heart.
Moments.
You can still feel how you're breathing.
Maybe feel how you're breathing effortlessly into the belly,
How your breath runs just effortlessly into your belly and then fills the chest as well.
Mmmmm.
Yeah and then reconnect to the spine and we are climbing up further to the neck and the throats honoring our throats.
Maybe feeling here how the breath runs through the throat as you're inhaling.
Doing very well.
And then come 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.
Coming to your tongue.
And rest your tongue at the upper palate,
Closing your lips slightly.
So having just a little slit between the lips open.
Coming to your right nostril.
Coming to the left nostril.
Coming to the right ear.
I mean to the left here.
Coming to the right eye.
And coming to the left eye.
Coming in between the eyebrows together to the third eye location.
Coming to the back of your head and coming to the forehead.
And from here,
Coming to the very top of your head,
The crown of your head.
We take two inhales by imagining a blowhole of a whale at the top of our head,
At this crown of your head.
And we are inhaling through this.
Low hull of the whale is imaginary.
Low Hall.
Together,
Inhale.
Imagine how this breath goes down your whole body.
Through your arms,
Through your torso,
Into your legs,
Down your legs,
To the feet and as you're exhaling,
Exhale out of the feet.
Inhale in through the feet.
And feel how the breath is coming up through the feet.
Up through the torso,
Up through the throat.
And as you're exhaling feel how you're exhaling out through the blowhole of the whale.
One last time,
One round more.
Inhale in.
Feel how the breath runs down,
All the way down.
The feet and imagine how you're exhaling out through the feet I'm letting go.
Last time inhale in through the feet And imagine how the breath feels.
Comes all the way up through your body,
Through the torso,
Through the throat and as you're exhaling hum and exhale completely out of the blowhole of the whale.
Top of your head.
Mmm.
Release this completely.
And slowly.
.
.
In this state.
Slowly bring back.
And tension.
In Sankalpa.
For your day,
For your journey today.
That we found in the beginning of this journey.
And then repeat it three times.
Silently if possible.
And let it go completely,
Now that it will rest with you in your unconscious.
Support you throughout your day,
Throughout the night,
Wherever you are.
With that being said,
We are coming slowly back to our body.
So you choose the point in time when you want to start to move your fingers.
Slowly,
Carefully start to move your fingers.
And then be invited to start to move your toes slowly,
Readily bring awareness back to your being.
Start to move.
Your wrists,
Your ankles.
Start to wake up more and more.
Consciousness is coming back to your body.
Moving your shoulders,
Your elbows,
Your knees,
Your hips,
Your entire body in any kind of way that feels good to you today.
And if you like,
You can open up your eyes and you can sit up.
His journey was.
.
.
A bit shorter today.
I still believe it will support you entirely.
I hope you find calm.
Restfulness.
Not just within these practices,
These journeys,
But that you also find points of calm and restfulness.
In your entire day where you can have points where you breathe deeper and just relax.
Be able to relax for a moment.
To tap into the source and B.
Rejuvenated and ready again.
I'm bowing down in front of your discipline.
LOKA SAMASTA Sookie no.
.
.
Namo Amituo May there be peace of every being.
London love and blessings.
Mmmmmmmmm.
Namaste completely coming back.
Your body.
Feel free to open your eyes if you have not already.
Hmm.
