2-Hour Yoga Nidra To Find Joy In December

We're going to connect deep.

If that sounds something that you would also like to connect to,

Please join in today.

As usual,

We'll be going through an intention session setting and then we're connecting to the body scan and going further to visualization.

Maybe also some breathing in between.

The visualization part will be long and deep.

As we're doing this,

It's necessary that we start slow,

Because this is a longer time frame,

Even than an hour.

This is very deep,

So we take our time to get started.

As much time as it's needed.

Please feel free to join me.

Lie down for yoga nidra.

Bring your arms by your sides.

Palms pointing up.

Feet facing away from each other so the toes are pointing away from each other.

You can lift your head up a slight tiny bit.

Tuck your chin in just a bit and lay your head down again.

Make sure you're comfortable here.

So please correct your posture at any point as well,

But still try to be very calm.

When you're lying down right now,

We basically do not want to move anymore.

So to say that we can really,

Really focus very,

Very deeply with precision with our mind into our body.

So it's important that if you have not done this before,

You want to kind of like almost like lie there without any movement.

Not the slightest movement of the finger.

No movement at all.

And this will bring you into a very deep state.

So make sure it's comfortable to you.

Allow yourself also to feel bored in a sense.

If there's boredom coming up,

That's a really great sign.

Sorry,

I don't know whether that door is still open.

So if there's boredom,

That's a really great sign.

Still,

I will be guiding you deeper,

So don't worry about that.

We are going deep together.

So take an inhale for five seconds.

And exhale for six.

Again,

Inhale for five.

And exhale for six.

Removing all the obstacles.

Now that we are in this together.

And at the same time,

You're also in control by yourself.

So you are deciding how deep you're going.

You can allow to go very deep.

Or you can allow to rest more on the surface level.

We're using the breath right now five times to just regulate our nervous system to arrive into the practice.

So inhale for five seconds.

And as you're exhaling right now,

Hum together with me.

And go again.

Inhale for five.

And hum.

Show me your hum two more times.

This activates your vagus nerve.

Inhale.

You can come back to this breathing at any point in time.

And we're coming to an intention today.

In Sanskrit it's called sankalpa.

We want to form a positive concise,

So a short,

Little sentence that is supporting us.

Personal,

Making this sentence personal in the present tense.

And meaningful to you.

So this might be,

I have my back.

So just to give you some examples.

I have my back.

I feel seen.

I act calm.

I love abundantly.

I speak my truth.

I see with clarity.

I know my worth.

So I repeat one more time.

And you can listen into your belly.

If something resonates with you.

Or you can find your own.

So I have my back.

I feel seen.

I act calm.

I love abundantly.

I speak my truth.

I see with clarity.

I know my worth.

You can also use I am of course.

I am strong.

And listen into your entire being.

Try to come out of your thinking mind here and listen into your belly.

Your heart.

And see what's coming up as you're listening to your belly and your heart.

I'll give you here some time.

Listening into your belly and your heart.

And whatever comes up,

Comes up.

And trust that it is the right thing for you.

Make sure it's positive and not too long.

You're doing great.

From here.

We're going to repeat.

We're going to repeat.

This intention.

This sankalpa that you found for yourself three times.

Together.

First time.

Just repeat it silently within your body.

Imagine this intention might be like walking sticks.

These walking sticks are kind of like holding you up.

Holding you up on your path.

As you're walking you forget about it.

And that's what we also want to do right now.

So you're just having now set up these walking sticks.

And now you're forgetting about them.

So you can safely let them go.

Until it's time to remove them completely.

But you will see you won't remove them completely.

They will still be there in your backpack whenever you need some more steadiness.

Some more clarity.

Some more balance.

So right now let go of your intention.

Let go of your sankalpa.

And we're starting with the body scan.

Connecting to our right hand.

Connecting to our right hand thumb.

Bringing all awareness.

Our entire focus.

To our right hand thumb.

If there's any kind of pulsating feeling.

Tingly sensation.

Going on.

That's completely fine.

Do not worry about this.

If there's nothing that you feel.

That's also fine.

Just do not push yourself.

Do not force yourself to any sensation.

Just observe as good as you can.

Without putting too much pressure on your focus.

Just try to stay relaxed.

Just imagine like you're looking at the right hand thumb.

You're just observing.

You're feeling.

You're sensing.

Really arriving.

Feeling the thumb in its entirety.

And seeing the beauty.

And the ability to feel.

To see.

This thumb.

We're continuing.

To the right hand index finger.

Honoring.

The thumb as we're leaving.

Feeling the thumb coming to the index finger.

From there to the middle finger.

Feeling the entire middle finger.

The ring finger.

Connecting with the ring finger.

And connecting to the little finger.

To the palm.

To the top of the hand.

Try to be curious.

Be very.

Interested about like these feelings.

About what you're seeing.

And connecting to your wrist.

The right wrist.

Having your whole right hand in focus.

Being grateful.

Honoring.

Your whole right hand.

For all the work that it has done.

In this year.

Honoring the right hand.

Take an inhale.

Exhale,

Hum.

Let go of the right hand.

Connecting to your right lower arm.

Connecting.

Coming to the elbow.

To the upper arm.

To the right shoulder.

And from the shoulder.

To your fingers.

The right fingers.

Having your whole arm.

In focus.

In awareness.

Honoring.

Your whole right arm.

Inhale for five seconds.

And hum.

Exhale for six.

Hum.

Letting go of all the tension in your right arm.

And let's connect to the right side of the hip.

So we're jumping down to the right side of the hip.

We're taking a moment to arrive there.

Arriving at the right side of the hip.

At any point in time.

If you fall asleep.

It's completely fine.

Just whenever you realize.

Come back to my voice.

In yoga nidra we want to.

Be at the brink of sleep.

Just between sleep and awakeness.

You're doing completely fine.

From the right side hip.

Let's connect to our right thigh.

The big muscles.

Honoring these big muscles.

That are working for us every day.

Holding our body upright.

And connecting to the right knee.

Try to shift.

All the focus.

All the awareness.

To your right knee.

Seeing it clearly.

Feeling it clearly.

Connecting.

To the right lower leg.

To the shin bone and the calf.

Arriving there.

Preparing our body.

Our entire being.

For the visualizations ahead.

Letting go of your right lower leg.

Connecting.

To the ankle.

The right ankle.

To the right heel.

To the sole of the foot.

To the top of the foot.

The big toe.

The second.

The third.

The fourth.

And the pinky toe.

Holding your whole foot in focus.

From the toes to the ankle.

Holding your entire right foot in focus.

And from there.

Inhale.

For five seconds.

And exhale.

Hum.

Now connect.

From the toes up.

To your right side of the hip.

To the right thigh.

Having your whole right leg in focus.

Serving your whole right leg.

From the toes.

To the right side of the hip.

Just connecting.

Deeply.

And then here as well.

Let go of your right leg.

Inhale.

And exhale.

Hum.

Completely let go.

Of your right leg.

And for a moment.

Just feel in.

To the.

Right arm and the right leg.

And compare it to the.

Left arm and the left leg.

See what is the difference.

If there is any kind of difference.

Hum.

And then let go of it.

Completely connecting.

To the left hip.

To the right hand.

To the left hand thumb.

Hum.

Arriving there.

The focus.

Arriving there completely.

A lot of awareness.

Taking a moment to arrive.

The left hand.

The left hand thumb.

Tuning in.

Listening in.

Seeing in.

Feeling in.

And honoring in.

Try to feel.

The left hand thumb.

In its entirety.

Then continuing.

To the index finger.

To the middle finger.

To the ring finger.

To the little finger.

To the palm.

To the top of the hand.

Connecting.

To the wrist.

Holding your.

Entire.

Left hand.

In focus.

Observing.

Feeling.

Seeing.

Listening.

Feeling.

Honoring your entire left hand.

Feeling into your left hand.

Everything.

Letting it go.

Inhaling.

Exhaling.

As you are exhaling hum.

Feeling how your focus shifts.

To your left lower arm.

Connecting to your elbow.

Your left upper arm.

Connecting.

Your left shoulder.

Having your whole left arm in focus.

Let's take a moment here.

Whole left arm.

Whole left arm in focus.

Your left arm.

Loving your left arm.

And again inhale.

As you are exhaling hum.

Letting go of your left arm.

Connecting to the left side of the hip.

Connecting.

Connecting deeply to the left side of the hip.

Then connecting.

To the left thigh.

The big muscle.

Honoring.

How it's holding you up.

Every day.

Take your time to arrive.

Left thigh.

Shifting all the focus.

All the awareness there.

Connecting to your left knee.

Take your time.

Feeling in.

Listening in.

Honoring in.

Loving in.

Seeing in.

Your left knee.

Connecting.

Let's connect to the lower leg.

The shinbone.

And the calf.

Arriving there.

The shinbone and the calf.

The left leg.

You're doing great.

Let's connect to the left ankle.

The left heel.

To the sole of the foot.

The top of the foot.

The big toe.

The second.

The third.

The fourth.

And the pinky.

Toe.

Holding your whole left foot in focus.

In awareness.

Letting go.

By inhaling.

And hum and exhale.

Holding now your whole left leg in focus.

From the toes to the left side of the hip.

The left thigh.

Feeling your entire left leg.

Honoring.

And exhale.

Hum.

You're doing great.

Let's come up to our hips.

Let's connect to our butt cheeks.

And to our perineum.

Between your anus and your channel toes.

Yes.

Rest there.

Imagine you can breathe into the perineum.

Think about inhaling.

And when you're exhaling.

Sending the vibration.

This hum down.

To your perineum.

Just slightly.

Without forcing.

You're doing completely fine.

One more time.

Inhale.

And hum.

Try to feel the vibration.

In your perineum.

Letting go.

Let's connect.

To the very start of your vertebra.

Connecting to the spine.

And traveling slowly up.

Vertebra by vertebra.

Vertebra by vertebra.

Until we arrive.

At the belly button.

Level.

So coming slowly up.

Vertebra by vertebra.

Arriving at the belly button.

And feel.

How your belly rises.

And falls.

And see how your belly rises.

And falls.

And honor.

How your belly rises.

Falls.

And love.

How your belly rises.

To all the different sides.

To the front,

To the right,

To the left,

To the back.

And how it falls.

Take one inhale.

And exhale hum.

Sending this hum to your belly.

Feeling it.

In your belly.

You're doing fine.

You're doing just fine.

As you're doing.

Let's climb up further.

Vertebra by vertebra.

Until.

We arrive.

At the start of your ribcage.

At the sternum.

And from there as well.

Feel how the inhale.

The exhale.

Changes.

This area.

Changes the width.

Your chest.

Your ribcage.

Feel your sternum.

The middle.

Of your core.

Two times inhale.

And send a hum.

To your sternum.

As good as you can.

One more time inhale.

Nurturing your entire being.

Letting go.

And again.

Let's climb up further.

Vertebra by vertebra.

Until we arrive.

At our heart center.

At our chest.

Resting there.

Honoring.

Feeling in.

Loving in.

Feel how your chest moves as you're inhaling.

Honoring your entire being.

Loving your entire being here.

Feeling how the heart.

Is giving your entire being.

Everything.

It can.

Two times inhale.

As you're exhaling.

Sending the vibration to your heart.

The hum to your heart.

Just as good as you can.

You're doing perfectly fine.

One more time inhale.

Honoring your heart.

For every beat.

It has taken.

In this year.

Let's come up further.

To your neck and your shoulders.

To your throat.

Feeling your neck and your throat right here right now.

Arriving.

At the center.

Of your truth.

Inhale here.

And I want you to hum.

In your throat.

Feeling the vibrations.

In your throat.

As you're exhaling.

Hum.

Inhale again.

And hum.

Into your body.

Let's connect.

To our chin.

And our jaw.

To our lower lip.

And our upper lip.

Mouth.

Inside the mouth.

The floor of the mouth.

To the roof of the mouth.

And.

To your tongue.

Let your tongue.

Rest softly.

On the roof of the mouth.

Closing your lips.

So just.

A little slit between your lips.

Is still there.

Feeling how you're relaxed.

How relaxed your mouth is.

Connecting.

To your right.

Nostril.

Connecting to your left.

Connecting to your entire.

Nose.

Connecting to your right ear.

Connecting.

To your left.

Connecting to both of your ears.

Connecting to.

The right eye.

Connecting to the left.

Connecting to both of your eyes.

Honoring them.

Loving them.

For your ability.

To see.

Connecting back.

To the ears.

Connecting to the right ear.

To the left ear.

To both of your ears.

Honoring.

Them.

For your ability.

To hear.

Connecting to the right nostril.

Connecting.

Connecting to the left nostril.

Connecting.

To your nose.

Honoring.

Your nose.

For your ability.

To smell.

Connecting back.

To your tongue.

Honoring your tongue.

For your ability.

To taste.

And again to smell.

Connecting back up to your eyes.

From there.

Connect.

To the point between your eyebrows together.

To the third eye.

And from there I want you to hum again.

But this time.

Hum.

As far up.

As the nose is.

So kind of like hum from out the nose.

So inhale again.

And hum.

One more time.

Inhale.

One last time.

Inhale.

Coming up.

Further up to your forehead.

Connecting to the back of your head.

And now.

Connecting these two points together.

At the very crown of your head.

Let's.

This time let's.

Imagine.

You can breathe in.

Through the crown of your head.

So you can imagine.

A blowhole of a whale.

At the crown of your head.

Through which you can inhale.

And we want to send this inhale.

Down to our feet.

Out from our feet.

And then in again.

Through the feet.

Up to the top.

The crown of your head.

So let's do this together.

Inhale.

In through the blowhole of the whale.

We do three times.

Coming down our body.

Through the core.

Through the legs.

Down to our feet.

And exhale out of your feet.

Inhale through the feet in.

Just try your best.

Up your legs,

Your knees,

Your thighs.

Your hips.

Your core.

Your shoulders,

Your neck.

Out of your.

Crown of your head.

And inhale again.

Making your inhale long,

Long,

Long.

In through the crown of your head.

Down your body.

Down your arms.

Your legs.

To the feet.

And exhale out through the feet.

Inhale in through the feet.

Up your legs.

Your body.

Your shoulders.

Your neck.

And out of the blowhole of the whale.

Inhale again through the blowhole.

Last time.

Inhale through the head.

Down your throat.

Your chest.

Your legs.

Down out of your feet.

Inhale in through the feet.

Through the toes.

Up your legs.

Your hips.

Your butt.

Your core.

Your throat.

Your head.

And out of the blowhole of the whale.

You're doing just fine.

Let's take a moment to connect to our skin.

Connect to the skin of your face.

Of your head.

And let all the skin relax.

Imagine you can gift your skin to gravity.

Feel how gravity holds your skin.

Carries your skin.

Let all your skin be taken over by gravity.

Of your face right now.

Everything relaxed.

Connecting to your throat and your shoulders.

Let all your skin be relaxed.

Connect to your arms.

Your fingers.

To your wrists.

Your elbows.

Let all your skin be relaxed.

Give it over to gravity.

Connecting to your chest.

Your sternum.

Your belly.

Your perineum.

Your buttcheeks.

Let all your skin relax.

Inhale one time here.

Exhale and feel how all the skin can relax even more.

Connecting to your legs.

From the thighs to your feet.

Inhale.

Let all your skin be relaxed.

For a moment.

Remember your intention.

Remember these walking sticks in your hand.

That are supporting your balance.

And are keeping you safe.

So you can observe yourself better.

And observe the area around yourself better.

Thanking your intention for this moment.

For keeping you balanced.

For keeping you safe.

Imagine right now.

That you see a door in front of you.

It's more than a door.

You see through it.

It's a portal.

It's a portal.

To a small adventure.

To an adventure.

That awaits you.

That calls for you.

An adventure that's not meant for you alone.

But for all of us.

Feel how you're getting closer to this door.

And you're opening the door.

Slowly.

You feel the handle of the door.

In your hands.

You feel the structure.

You feel if it's cold or warm.

You feel comfortable.

As you're touching the door.

You feel safe.

You understand.

That this whole experience is well meaning to you.

You are safe.

You are protected.

You press down the handle.

And you open the door.

See the color.

See the color of this door.

It's like a portal that is vibrating in the color that you choose.

Maybe it's also changing the colors.

See the color.

See the intensity.

Is it bright?

Is it.

.

.

It is inviting you.

It is inviting you to step into the portal.

See the portal in front of you.

Hear the portal.

Feel the portal.

See in your walking sticks in your hand.

You slowly balanced.

Take one step after the other.

Feeling completely safe and at ease.

Understanding that you are not alone here.

You are safe.

You're stepping through the portal slowly.

Engulfed in the color,

You feel nurtured,

Protected.

It's like a bubble around you that is serving your entire being.

That is keeping you safe from all of the other influences.

It's like a sheath around you.

Protecting your energy.

You're stepping through the portal.

Feeling nurtured by this color.

And as you're looking around where you are,

You see that you are at the base of a small mountain.

Next to you there's a little lake.

And there's a big circle with a lot of portals.

And through each of these portals another visitor is coming through.

You see the different colors of these portals.

And you see that all of them are holding walking sticks in their hand.

Like you.

You're seeing that they have as well been blessed by these colors of these portals to be protected and safe in their own.

And you see some of these portals have a similar color than yours.

Some of these visitors are surrounded in the colors that you and your portal has.

These are the ones that you feel drawn to the most.

And naturally you start to attract them like magnetically.

You come closer to each other being safe and sound.

And with your walking sticks together in unison you hear the sounds that every step you take leads into the right direction.

Maybe you decide to go to the lake.

Maybe you decide to go around the lake.

Maybe you decide to go up the mountain.

Maybe you decide to go into the forest.

Wherever you're going you're in great company.

Hearing the steps.

Hearing the walking sticks supporting you.

Feeling how effortlessly you can walk.

Feeling how naturally the discussions are taking place.

Feel how you're seen by others.

Feel how you're respected and loved for just being how you are.

Walking in unison.

Hearing your steps on the ground.

Feeling the gravel.

Or feeling the grass.

Smelling the trees,

The wind,

The lake.

Feeling the warmth from the sun.

Feeling the coldness.

Whatever it is,

Wherever you are.

It doesn't matter if it's warm or cold.

It's just as it is.

It's fine.

You are protected by this sheaf of color around you.

Holding you.

Protecting you.

Either you decide to sit down or you decide to go swimming.

Or you decide to climb a tree.

Or maybe you want to do all of that.

One after the other.

That's completely fine.

But you are going step by step.

And you are whatever you're doing,

Practicing awareness of your surroundings.

Of each other.

Caring for yourself and the others.

Feel how you're slowing down.

How you're walking slower.

Feel how you're walking even slower.

Feel how you're walking even slower.

Observing more and more your surroundings.

Walking even slower.

Feeling your walking sticks in your hands.

Feeling your feet on the ground.

Feeling courages.

Seeing your environment.

Hearing your environment.

Maybe there are birds.

Maybe there is water.

Maybe there is a wind.

Whatever is happening wherever you are.

Starting to visualize more and more where you are right now.

With your company.

Smelling your environment.

Coming to a full stop.

And just be in this place.

Seeing the beauty of it.

Protected.

You're surrounded by the strength of this portal.

The color of this portal and this around you.

Still with you,

This color.

You feel nurtured and at ease.

You find a beautiful spot as you continue to walk.

You see this beautiful spot and you point at it if you're alone.

You see it by yourself.

If you're with others you pointed it.

And everybody knows exactly what to do.

To go there and lie down for a moment.

Seeing the beautiful view.

Hearing a beautiful serene voices around you.

The wind and the trees maybe.

Or the lake.

You just lie down for a moment.

Relax.

You feel the sunshine or the cold.

Just accepting what is.

And you are completely fine.

No matter what is.

One more time.

What do you see?

What do you smell?

What do you feel as you're lying?

What do you hear?

Realizing that you're more and more relaxed.

Realizing that you're choosing if you like to be with others or by yourself at times.

Letting go softly and standing up again.

Seeing that it's slowly time to head back to our portals.

To make sure that we're not overstaying our welcome.

To make sure that we're safe and sound.

Honoring all the other beings that we encountered.

That we chose to be with.

And heading back to the door that we came from.

The door that we used to connect with others.

We see the doors in front of us.

Each color vibrating.

Calling for you to get back.

Slowly.

And enjoying this adventure.

Enjoying this year.

Turning yourself around one more time.

Seeing all the other visitors with you.

Their different colors.

Some similar to yours.

There's no need to stay in touch with anybody.

Because if it's meant to be then you will see each other again.

And take a step towards the portal.

Toward the door.

Around you step through.

Feeling how the color is renewed.

As you're stepping through the portal.

Feeling how the color surrounds you.

Bright.

Nurturing.

Nurturing to the core.

Visualizing this color one more time.

How it's surrounding you.

As you're stepping through the portal.

The portal closes behind you.

The door closes and it disappears.

Realizing that you're back.

Lying down.

Surrounded.

Surrounded by this beautiful color that you found.

Safe and sound and nurtured.

By this adventure.

By this experience.

Still realizing you have your walking sticks still in your hands.

It's now time to let go of them.

And stow them in your backpack.

So remember your intention from the beginning of this adventure.

Remember your intention from the beginning of this adventure.

And repeat it three times together with the bell.

Silently.

Letting go of your intention.

Completely.

Knowing that it will come back whenever you really need it.

Now slowly.

Whenever you feel ready.

Start to move your fingers when you are ready.

Choose the moment.

Very softly moving your fingers.

Start to move your toes when you are ready.

Very softly moving your toes.

And then gradually move your wrist your ankles your elbows your knees your butt,

Your hips your shoulders,

Your belly your entire being in any kind of way you like to move your body.

May there be peace of all beings.

Coming back more and more into your body.

If you like to sit up,

Sit up.

If you like to stay lying down,

Stay lying down.

You can have your eyes open or closed.

Bring your hands in front of your body together.

Give yourself a hug here and I challenge you to join in together with me here.

It's quick and easy.

Just feel in how it feels to you.

We're saying I love you and then your name.

For me it's I love you Marcel for you it's something different.

Let's do it together in 3,

2,

1.

I love you Marcel.

If you didn't join in,

We give you one more chance.

Just do it.

3,

2,

1.

I love you Marcel.

I'm bowing down in front of you for your discipline.

I wanted love and blessings to you.