Namaste.
You are at the right place if you want to experience relaxation.
I'm Marcel Gros.
Please lie down in a quiet space.
Arms by your sides,
Palms up and eyes closed.
It all starts with this next breath.
Inhale for five seconds and exhale for six.
Please take a mental snapshot.
How do you feel right now?
And know that we are in this together.
Now let go of your breath again.
Do not control it and feel the natural rhythm flowing in and out.
There is nothing to change,
Just noticing the gentle rise and fall of your belly.
Without changing your breath,
I want you to hum as you're exhaling.
It's almost like saying something tastes good.
That's what I want you to do.
And I want you to let this vibration travel through your body,
Releasing any tension stored.
Please continue in your time without changing your breath.
Humming like this stimulates the vagus nerve.
Please continue.
The longest nerve in your body,
It connects your brain to your heart,
Lungs and digestive system.
Sending signals of safety and relaxation.
Inhale deeply.
Feel the resonance in your throat,
Your chest,
Even deep in your belly,
Maybe even to your arms,
To your fingers,
Even to your toes.
This gentle vibration activates the parasympathetic system,
Lowering heart rate,
Reducing blood pressure and again improving digestion.
Please continue.
With each exhale,
Your body shifts into a healing state.
Humming increases vagal tone,
Which has been linked to lower stress,
Better sleep and emotional balance.
Now inhale.
Feel the breath expand through your ribs,
To the right,
To the left,
To the front,
To the back,
To all sides of your body.
And exhale with a hum.
Notice how the sound soothes your nervous system.
Now let the hum dissolve into silence.
Observe stillness inside.
Understand that with each breath your body is recalibrating,
Your immune system strengthens,
Inflammation decreases and your mind settles into clarity.
There's nothing to do.
Just be.
And from here,
Slowly coming back to your room,
Feel your body rested,
Rejuvenated and ready for whatever lies ahead.
Returning where we started,
Inhale for five seconds and exhale for six.
Checking in with your mental state right now and compare it to the mental snapshot you took at the beginning.
And then start to move your fingers,
Start to move your toes,
Start to move your elbows,
Your knees,
Your hips,
Your shoulders,
Your head,
Your chest,
Your belly,
All of your body,
In however kind of way you want your body to be moved right now.
Bring your hands in front of your heart together and take this peace with you.
Namaste.
