50 Minute Yoga Nidra Love Journey

Namaste,

Welcome to this 50-minute session that weaves the ancient greek concepts of love into a tapestry of deep relaxation and self-discovery,

Inviting you to explore and embrace the many dimensions of love within and around you.

Yuga Nidra,

Non-sleep-depressed,

Your guide Marcel Guru speaking.

Prepare a peaceful spot,

Lie down comfortably,

Cushion your head and relax.

Legs slightly apart,

Arms by your sides,

Palms facing up and eyes closed.

Breathe gently through your nose,

Tongue softly touching the roof of your mouth.

While headphones enhance this journey,

They are optional.

This experience is intended for wakeful relaxation,

So when you fall asleep,

That is completely fine.

Whenever you realize,

Gently come back to my voice.

A gentle bell will signal the end of our practice.

I will slowly guide you out.

I am practicing Yuga Nidra is the statement that you can be guided by.

Let it rest softly in your awareness.

I am practicing Yuga Nidra.

Let's begin with a breath.

Inhale for four seconds and exhale for five.

We are in this together.

Please connect to your body for a moment.

Feel how it lies on your bed,

On your mat,

Wherever you are.

Feeling into your body,

Your shoulders,

Your arms,

Your wrists,

Your fingers,

Your hands,

Your chest,

Your belly,

Your hips,

Your legs,

Your knees,

Your lower legs,

Your ankles,

Your feet.

Release all the tension that is stored.

A swell in your neck,

In your ears,

In your jaw,

In your nose,

In your eyes,

Your lips,

In your tongue,

In your whole head,

Releasing all the tension.

And from this point,

We want to find an intention for our practice today or Sankalpa.

Maybe it is,

I want to open my heart to all the different dimensions of love.

Or it is something else.

Check in with your entire being and formulate your own individual intention,

Resolution,

Your goal,

Whatever it might be for you this day.

Maybe it is,

I want to feel completely relaxed.

Whatever it is,

I give you a half a minute to find whatever it is.

Be completely calm about it.

Let it come from your body.

Do not go into your thinking mind right now.

And from here,

Repeat this intention three times silently.

And here our journey starts.

We're connecting to eros,

To romantic love,

Eros.

Imagine and visualize a passionate and vibrant red,

Enveloping yourself in warmth and intensity.

Feeling the warmth and intensity of this romantic love.

Feeling how it can motivate and inspire.

Maybe even connecting to the physical sensations of love and desire within the body.

Connecting throughout to the color red.

Connecting throughout to the color red.

Also connecting to your breath for a moment to balance this intense energy,

Promoting harmony within your body.

Letting this red intense color go everywhere,

Nurturing your entire being.

How amazing.

Visualizing this red color,

Passionate and vibrant,

With warmth and intensity.

One more time,

Visualizing it as much as you can.

It is soon time to let go.

And connect to the next point,

To the next love dimension,

With your breath trying to balance this energy.

So when you're inhaling,

You're letting go of your breath,

And when you're exhaling,

So when you're inhaling,

Inhale deeply and exhale for longer than your inhale.

Great job.

Calming your body down.

We now want to say bye to this romantic love for now,

And connecting to deep friendship,

Philia.

Encouraging deep friendship.

Deep friendship.

Imagining a comforting color that is deep blue,

Representing trust and loyalty.

Being there for each other in times of need.

I invite you to contemplate on the value of true friendship.

The give and take,

And the deep connection that comes from genuine friendship.

As some people say,

Friendship is the best ship.

Who knows,

There are many ships there,

Many dimensions to discover.

Maybe all ships have some strengths in them that are unique and important for our life.

In this deep friendship,

In this philia,

We want to scan the body,

Opening up our entire body to friendship.

Platonic love.

Very deep.

Connecting to your feet,

Shifting the awareness to your feet,

Bringing gratitude towards your free feet,

Telling them that you love them for their work,

Their work.

Come to your toes.

Serving your toes.

Feeling how they are getting more relaxed as you're wandering there.

Coming to your ankles.

And slowly moving up your legs,

To your lower legs,

To your knees,

To your thighs.

Feeling your feet.

To your knees,

To your thighs.

Feeling your complete thighs,

Complete legs,

Your entire legs.

And enjoying this feeling for a moment.

Moving onwards to your hips.

Honoring your hips.

Onwards to your belly,

To your back,

To your chest.

As you're inhaling,

Feel how the belly is rising to all the different sides,

To the front,

To the left,

To the right.

And also feel how the chest is rising to the front,

To the left,

To the right,

To the back.

And as you're exhaling,

Feel how all the tension is being released again.

Completely released.

And from there,

Let's move on to our shoulders.

To our arms,

To our elbows,

To our wrists,

To the fingers.

Completely coming to your whole arm.

Sending much gratitude to your arms,

To your wrists,

To your fingers,

To your hands,

To your palms.

Taking a deep inhale.

And as you exhale,

Feel how all the tension is being released again.

Taking a deep inhale.

And as you exhale,

Feel how all the tension is falling away from you.

From there,

Connect to your neck.

Inhale deeply.

And as you exhale,

Allowing your neck to relax more and more.

From here,

Connecting to your head,

To your jaw,

To your lips,

Your tongue,

Your nose,

Your eyes,

Your ears,

Your hair,

Your head,

The top of your head,

Forehead,

Everything,

The back of your head.

Sending much love to your whole head.

Again,

With this color of friendship,

Deep blue,

Representing trust and loyalty.

Let this color travel through your entire body.

Completely opening up.

Through trust and loyalty.

We want to now slowly connect to the next dimension of love,

Which is ludus,

Playful love.

Introducing lighthearted,

Joyful energy.

Imagine yourself dancing.

Completely free in movement.

Completely free in movement.

Not dancing for anybody,

But for yourself.

But yourself completely in joy.

Imagine moments of carefree laughter.

The innocence of children as they were playing.

As they are playing.

And feeling this lightness in your heart.

Not having anything attached to this play.

Anything deeper attached to this play,

To this joy.

Just pure joy.

And freedom.

And playfulness.

Expression.

Without limits.

No limits.

Completely being able to open up.

To open up your entire body.

And rest in this feeling of playful love,

Of innocence.

No limits.

Just pure play.

Just pure play.

Feeling this lightness in your heart.

Right now.

This joyful energy passing through your whole being.

With every breath.

Going deeper into this nectar.

Not stopping,

Not limiting yourself.

But completely enjoying the depth of this experience.

Completely being guided.

Right now.

Completely letting go.

Into a feeling of lightheartedness.

Complete and utter feeling of lightheartedness.

Inviting a smile to your face of relaxation.

A slight smile.

Or if you want,

Even a bigger smile.

There aren't any limitations here.

We now want to leave behind this playful love.

And connect deeper.

To the next dimension of love.

They are not.

More important.

And every dimension is as important as the other.

So we are connecting with Agape.

Love for everyone.

Which means also love for yourself.

Love for the people you don't like.

Love for everyone.

Guide.

Even for me.

Yes.

And let's connect.

Deeper.

To this love for everyone.

Imagining an all encompassing light.

Symbolizing.

This love.

This unconditional love.

For all beings.

Connecting deeply to that love.

Feeling loved.

As this encompassing light.

Travels through you.

Travels through me.

Travels through everything.

I.

Feel this.

Encompassing light.

Traveling through me.

Invite.

This encompassing light.

To move as it wants.

To move.

Without holding back.

Without limitations.

Connecting.

To the oneness of humanity.

Completely.

Letting go.

Of all.

Other things.

Maybe you can reflect.

On extending the love.

Beyond personal acquaintances.

To strangers.

And maybe even the ones.

You have conflicts with.

If you're.

Seeing.

Somebody.

Pass you.

Just maybe not smiling.

Maybe for a moment.

You can look at them and smile.

And see how their world has changed.

Their whole world has changed.

This is the power.

This is the power.

Of vitality.

Of creation.

This is the power we need to connect with.

Of empathy.

Of compassion.

Of love for everyone.

Again.

Connect back to your breath.

As we slowly.

Move on.

To the next.

So when you're inhaling.

Make sure that your exhale.

Is longer than your inhale.

Great job.

Making your exhale longer.

From there.

We're connecting.

To pragma.

To long standing love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

To love.

Overcoming.

Challenges.

Overcoming.

All the challenges.

Trusting.

Deep.

In each other.

Realizing.

That long term.

Relationships.

Are different.

In their taste.

In their nectar.

Reflect on the journey.

Of love.

That grows.

And evolves.

Over time.

Acknowledging.

The patience.

Understanding.

By understanding.

And compromise.

Therein.

Everything.

Leads to.

Fortifying such bonds.

Long term.

Relationship.

Think about.

Your long standing love.

Maybe your family.

Wherever it is.

For you.

Whatever it is for you.

Slowly.

Shifting your awareness.

Again.

With a deep inhale.

To the next.

Dimension.

Of love.

Which is.

Absolutely.

Important.

Self love.

Philatia.

I'm not sure.

If this is correct.

Pronunciation.

Still.

Self love.

Nurturing.

A color like pink.

Sending this pink color.

Throughout.

Your entire being.

Being enveloped in it.

Feeling the self love.

Maybe.

Say to yourself.

I love.

Myself.

And to make it even stronger.

I love you.

And then your name.

So for me it would be.

I love you Marcel.

And to make it even stronger.

Say it in your.

Birth language.

If you want to say.

So for me that would be.

I love you Marcel.

Which is like a dialect of German.

Yeah.

Do it as well for yourself right now.

And if you feel like.

You need to hug yourself.

As you're doing that.

Please be my guest.

Because self love.

Is very much.

The ground.

From which we can act.

Instead of.

Looking outside.

Focusing on others.

Helping others and so on.

We need to love ourselves.

To love ourselves.

In this space.

Where we are.

So we can grow.

So we can be with others.

Learn from others and so on.

Completely enjoy.

Everything that has life to offer.

Because we're with self love.

Again.

Connect to your breath.

Completely.

Being.

Enjoy.

With the self love.

That you're accepting it.

That you're nurturing yourself.

There you are.

Very compassionate.

With yourself.

And again.

Really connecting deeply.

To it.

So deeply.

In the self love.

Rest in it completely.

This pink color.

Going throughout your body.

And again.

Connecting as well to your breath.

Making your exhale longer.

Let's continue.

Let's go to Xenia.

Xenia.

Is hospitality.

Imagine.

That somebody knocks on your door and asks for shelter.

In greek mythology.

It's.

Said that.

The gods.

Were disguising themselves.

They were disguising themselves as.

Poor people and knocking at each.

Knocking.

At the house of.

Somebody that has a house right.

The thing is that.

They were checking.

On the.

People.

If they were.

Following this Xenia.

This hospitality.

So yeah.

Reflect.

On kind acts.

Generosity.

Towards those.

Who maybe are far away from home.

In need.

Emphasizing.

The importance of.

Creating a welcoming and safe space.

For all.

For all.

Including you.

Where we are coming back.

To all the different.

Dimensions of love.

We are slowly.

Integrating all them.

Together.

Not in this hospitality.

This is also one dimension of love.

But also.

Seeing.

That in every.

Dimension of love.

All the others are.

Also there.

Always there.

They are not separate from each other.

They are within each other.

Always included.

So to learn about one aspect.

Is to learn about all the aspects.

Because you learn more.

About all the aspects.

As we are just.

Traveling from one.

Dimension to the other.

You can learn more and more.

About the different.

Aspects.

Of love.

And again let's connect to hospitality.

Deeper.

Kindness and generosity.

Towards those.

Who are in need.

Far away from home.

Emphasizing the importance.

Of creating this.

Welcoming and safe space.

For all.

For all.

Again.

Come back to your breath.

Humble.

Humble.

Humility.

From here.

Leave also.

Hospitality.

And connect.

To.

The final one.

Dimension.

Where we are.

Putting everything together.

One more time.

All the knowledge.

That we've.

Created.

Going to put it together.

And.

Mix it.

And seeing.

What's happening.

As you mixed colors.

When you were a child.

Throwing all the different.

Kind of colors.

In there.

And the beautiful black.

Came out.

Or the dark color came out.

We now want to reconnect.

Again.

To romantic love.

Eros.

To deep friendship.

Philia.

To ludus.

Playful love.

Love for everyone.

Pragma.

Long standing love.

Philia.

Self love.

And Uxenia.

Hospitality.

And you're throwing them.

All of it.

At one place.

And we're seeing.

How they're transforming.

What's coming out of it.

Just very much playful.

And also.

With all the different colors.

With red.

With blue.

Very deep.

Earthy colors.

With love.

With the color of love.

Whatever that color is for you.

And with a lot of light.

With a lot of light.

Encompassing light.

All encompassing light.

And seeing.

If these dimensions.

Are merging to each other.

Or maybe.

Are formulating a new truth.

Or if they maybe.

Stay apart a little bit.

As.

If they want to say.

We are here for you.

To explore.

Us.

Again.

Connecting.

To this.

Playfulness.

But everything else.

Let it be as it is.

Each moment.

You dedicate to this practice.

Is a testament to your commitment.

Inspiring immense.

Gratitude.

By sharing your journey in the comments.

You contribute to a ripple effect.

Of growth and understanding.

Thank you for being.

An integral part of this.

Transformative process.

Enabling me to create.

The best guided meditations.

If that's sad.

Start to move your toes.

Start to move your fingers.

Start to move your wrists.

Start to move your ankles.

Feel the movement.

Coming back to your body very slowly.

No need to hurry.

Feeling.

The ground beneath you.

Carrying you.

Holding you.

Stretching.

Your arms.

Stretching your legs.

However you feel like stretching.

Bending your elbows.

Bending your knees.

Moving your neck.

Moving your head.

Breathing into your chest.

Breathing into your chest and into your belly.

And whenever you're ready.

Come up to a sit.

Or if you don't have a sit.

Feel free to keep on lying for a moment.

Namaste.

Bowing down in front of you.

Bowing down in front of myself.

Thank you for being part of this journey.