Start your day with clarity,
Calm and focus in just 10 minutes.
This yoga nidra practice will awaken your mind,
Relax your body and set the tone for your best morning yet.
For a full effect,
Please make sure to be undisturbed for the duration of this lesson.
Namaste.
I'm Marcel Groux.
Please lie down in a quiet space,
Arms by your sides,
Palms up and eyes closed.
It all starts with the next breath.
Inhale for 5 seconds.
And exhale for 6.
With this breath,
Know we are in this together.
We are starting to connect with your right hand right now.
Connect to your thumb.
Focusing your awareness to your thumb.
Observing it.
Connecting to it.
And maybe also thanking your thumb for the work it's doing every day for you.
If there's any kind of sensation going on,
Like a pulsing sensation or a tingly sensation,
That's completely fine.
Allow it to be.
Do not force it.
Do not look for it.
Just observe what's going on.
Let's connect to your index finger now.
Right hand still.
Middle finger,
Ring finger,
Little finger,
Palm,
Top of your hand,
Wrists,
Your lower arm,
Elbow,
Upper arm,
Shoulder.
Take one inhale.
Exhale,
Release your whole arm,
Connecting to your right hip,
Your right thigh,
Right knee,
Your lower leg,
Your shin,
Your calves,
Your ankle,
The heel of the foot,
The sole of the foot,
The top of the foot,
Your big toe,
Your second toe,
Third toe,
Fourth toe and pinky toe.
Releasing all the tension.
Take one inhale and exhale.
Connect to your left hand,
The big thumb,
Second finger,
Third finger,
Fourth finger and little finger,
The palm,
Top of the hand,
Your wrist,
Your lower arm,
Your elbow,
Your upper arm,
Your shoulders.
Take one inhale and exhale,
Releasing your whole arm,
Connecting to your left hip,
Connecting to your left thigh,
Left knee,
Your lower leg,
Your shin bone,
Your calves,
Your ankle,
The heel,
Sole of the foot,
The top of the foot,
Your big toe,
The second toe,
The third,
Fourth and the little toe.
Releasing all the tension.
Take inhale and exhale,
Releasing your left leg.
One more time,
Connecting to both of your arms right now,
Just observing what's going on and then connecting to both of your legs.
And then at the same time,
Connect to your hands,
Your arms,
Your feet,
Your legs,
At the same time.
And release completely.
Let's come back up to your hips and your pelvic area.
Take an inhale and release.
Imagine to climb up your vertebrae until we arrive at your navel area,
Belly button,
And as you inhale,
Feel how your belly rises and as you're exhaling,
Feel how it's falling again.
And release completely,
Climbing up further until we are coming at the start of your rib cage,
Arriving at the start of the rib cage.
Take an inhale,
Feel how your whole body takes up more space and exhale,
Release,
Relaxing all the muscles in your body.
Climbing up further until we arrive at the heart area,
Again taking an inhale,
Your belly into your chest,
Into the back of your chest,
The sides of the chest and the front of your chest as well.
Honoring your heart and releasing completely.
Climbing up further until we arrive at the neck area,
At the throat.
One time,
Inhale,
And as you exhale,
Be invited to hum like me,
Like saying mmm,
For example.
Feel the vibration in your throat and let's connect further up to your jaw and your chin,
Your lower lip,
Your upper lip,
Inside the mouth,
The roof of your mouth,
The floor of the mouth,
Your tongue,
The right nostril,
The left nostril,
The right eye,
The left eye,
The right ear,
The left ear,
In between your eyebrows,
Connecting to this point,
Back of your head,
The forehead and the very crown of your head.
Take an inhale,
And if you exhale,
Releasing all the tension.
Take one more inhale,
Exhale,
With your next inhale,
Imagine sunlight warming your entire body from the top of the head,
Crown of the head to the very toes of your body,
Warming your entire body right now,
Warming in a way that feels comfortable to you.
Take one more inhale,
This light source is warming you,
And as you see this light source,
Imagine what color does it have,
See it,
What color does it have,
Is it a red,
Is it a green,
Is it a yellow,
Whatever color it is,
Just coming up right now.
Accept what it is,
The first thing that came to mind,
And really visualize it one more time,
Like what is the intensity of this light source,
Is it very strong,
Is it soft,
Is it nurturing,
Is it supporting,
Is it holding your back,
Whatever it is,
Check in with what it does to you,
How it helps you right now.
I am relaxed,
I am relaxed,
I am relaxed,
I am balanced,
I am balanced,
I am balanced,
I am powerful,
I am powerful,
I am powerful.
Slowly start to move your fingers,
Start to move your toes,
Your ankles,
Your wrists,
Your elbows,
Your knees,
Your hips,
Your shoulders,
Moving your whole body in any kind of way or form you need it right now,
And slowly either sit up or stay lying,
Bring your hands in front of your heart together.
I'm bowing down in front of you for your discipline.
I hope to meditate with you soon again.
Abundant love and blessings to you.
Luka samasta sukhino bhuvantu.
May there be peace with every being.
Namaste.
