Namaste.
This practice will help you surrender to the natural flow of life.
Expect to be guided naturally to where you belong.
It will restore the faith within yourself.
Welcome to Yoganidra,
Non-sleep deep rest.
For you,
I am creating the best guided meditation bowing down in front of you for the work you are going to do for yourself today.
This is your guide Marcel Gros speaking and bowing.
Prepare a peaceful spot.
Turn off notifications,
Radio,
Television and anything else that might distract you.
Lie down comfortably.
Cushion your head and relax.
Legs slightly apart,
Arms by your sides,
Palms up,
Eyes closed.
Check in if you're comfortable as during Yoganidra you will give your physical body a time for renewal with complete stillness of movement.
Breathe gently through your nose,
Tongue softly touching the roof of your mouth.
This experience is intended for wakeful relaxation so when you fall asleep that is completely fine.
Whenever you realize come back to my voice.
A bell will signal the end of our practice.
I will slowly guide you out then.
We are now going to connect to your individual intention or also called seed or wish and in Sanskrit sankalpa.
It is formulated in the present tense as if it's already true.
An example might be I'm trustworthy,
I'm reliable,
I take care of myself,
I'm surrendering to the natural flow of life.
Whatever it is for you for this session listen in to your body,
Listen in to your being.
Do not be afraid what shows up but listening in to your being.
As soon as there is a wish formed,
A present tense formed,
Repeat it three times silently.
Start to inhale for four seconds and then exhale for five.
We are in this together.
We are going to continue with our breath for some time so feel free to just release your breath and observe your breath.
There's nothing to be changed right now,
Just observing your breath as it is.
Surrendering to the natural rhythm of your breath and just observing.
Observing and trusting that your body knows how to regulate your breath.
Curiously watching your breath,
Leaving it be as it is.
Feeling how the air is slowly coming in through your nostrils and traveling down into your belly,
To your lungs.
Then also observing how the breath turns around,
Comes out again.
You might want to observe how the air flows through your nostrils You might want to observe how the air that is coming in is slightly a bit cooler than the air that is leaving.
Feel in your nostrils the air that is coming in the air that is coming in As you're exhaling feel the warmer air going out.
Start to observe a rhythm in your breath.
Now that we created a basis a ground floor of our breath we understand it a bit Let's start to control our breath softly very very softly by adding a sound to the exhale So every time you exhale try to make a humming sound like you're saying mmm that tastes good what a nice smell for example mmm so very deep mmm or a bit higher as your voice allows everything is welcome here exactly as you are mmm so just observe your rhythm still and control the sound of your exhale mmm imagining that with every exhale you can surrender more be more at peace within your being your whole being mmm feeling your entire body as you're doing this exercise mmm your entire body vibrating in this resonancy that you're creating mmm to your fingertips mmm to your toes to the very top of your head mmm lying completely still enjoying the stillness enjoying the complete lack of movement and from here reconnect to your breath and let's control it even more so take a large inhale and make sure your exhale is just a bit longer than your inhale mmm and again add this humming sound that completely releases all the tension within your body mmm all the tension is released within your body mmm all the muscles can relax within your body mmm all the thoughts can relax all the tensions within your mind can relax mmm mmm mmm mmm feel how the gravity of the earth is holding you feel how the gravity of the earth is carrying you feel how the earth is asking you to surrender how the earth is asking you to surrender completely all the muscles all the tension all the control all of it just releasing it to the floor to the earth connecting to a source of vibrant trust within your body a vibrant trust and understanding one more inhale and as you exhale mmm repeat your intention three times right now then slowly start to move your fingers start to move your toes start to move your elbows your knees your shoulders,
Your hips your belly,
Your chest your head coming back to your body do whatever kind of movement is needed right now maybe bring a bit of a smile to your face you beautiful being thank you for practicing today with me,
Bring your hands in front of your heart together each moment you dedicate to this practice is a testament to your commitment you're encouraged to share in the comments both your breakthroughs and struggles creating a ripple effect of growth and support like that you're enabling me to create the best guided meditations bowing down in front of you for all your commitment and support mmm namaste
