Namaste.
Experience this journey through the elements.
Realize your whole being is seen.
Your whole being is important.
Your whole being is at the right place.
With this practice we will honor our whole being.
Welcome to Yoga Nidra.
Non-sleep,
Deep rest.
For you,
I'm creating the best guided meditations.
Your guide Marcel Grew speaking.
Prepare a peaceful spot.
Turn off notifications,
Radio,
Television and anything else that might distract you.
Then lie down comfortably.
Cushion your head and relax.
Legs slightly apart.
Arms by your sides.
Palms up.
Eyes closed.
Again,
Reflect if you're comfortable.
As during Yoga Nidra,
You will give your physical body a break 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.
Let's begin with a breath.
Inhale for 4 seconds.
And exhale for 5.
We are in this together.
Connecting to your body.
Feel where you're lying.
Feel if there's a cover over your body.
A sheet.
Feel the ground beneath you.
Can you let go of tension in your body?
Just tuning in into your body for a moment.
Into your whole being.
Seeing what is going on.
Observing.
Making a mental note.
To be able to see the before and the after.
What happened before we practiced.
And what happens after we practiced.
Does it feel different?
And here I'll invite you to find a sankalpa.
A seed.
An intention.
Or a wish.
Formulate it in the present tense as if it's already true.
Like for example,
I'm strong.
I am confident.
I am standing up.
Behind myself.
Every day.
I am caring for myself.
Whatever it is.
Check in with you what it is for you.
And instead of thinking about it,
There's nobody going to judge you.
You don't need to do good.
You just need to honor your own body.
Feeling in with your own body what is important for you today.
In this moment.
Having a discussion with your body.
Listening.
Formulate whatever is coming up in a positive statement.
Planting a seed.
That's what we're doing here.
Good.
We're repeating the sankalpa three times.
Whatever you found for yourself.
In stillness.
And from here.
We move on slowly.
By connecting to the earth.
Just a little side note here.
If you hear my belly growling.
Don't be irritated.
But this is part of life.
And this makes the whole recording even better.
Even more authentic.
We're trying to eliminate every dirt that is coming up.
Because dirt is what we want to connect with right now.
Connecting with the earth.
Authentically.
Connecting to life,
Your needs.
Everything that you want to do.
If it's dirty,
If it's whatever.
Dirty or clean.
Connecting to your needs.
Connecting to everything you wish for.
Imagine roots growing.
From your entire body down into the earth.
Extending deep.
The major roots coming out of your spine.
And growing deep into the floor,
Into the earth.
Down.
Feel the stability.
Feel the earth supporting you.
As you breathe in.
Drop healing energy from the earth.
Nurturing your entire being.
Nurturing your complete being.
Nurturing the seed that you're planting.
With each exhale.
Release any pain,
Tension or negativity holding you back.
Negative phrases holding you back.
With every exhale let them go.
Completely letting them go.
Giving it back to the earth.
Like exhaling.
Like giving it back to the roots that are connected with earth.
Clean energy coming in.
Nurturing you.
Powering you.
Healing you.
And all the residue out that is no longer needed.
Letting it go.
Completely feeling how it's going out from your system.
Any negative thought of I can't do this.
I'm not good enough.
Let it go.
Let it go.
Let it go.
Connecting to your power.
Your potential.
Seeing it in front of you.
Seeing yourself.
Envisioning yourself.
Where you want to be.
Completely where you want to be.
In absolute strength and glory.
Feeling the vitality coming up from the roots.
Running through your veins.
Your entire body.
Now imagine that next to you there is a stream.
A stream of water.
So clear and pure.
And it's easy for you to connect to this element of water.
Feeling like the roots that grew also connect to water.
Nurturing you.
Feeling how the water is running through your entire body.
Effortlessly flowing through your body.
Allow it to symbolize the emotions that come up.
Like waves that are going down again.
Imagine dipping your hands into the stream.
Imagine that as you're doing that you're overwhelmed with a certain kind of emotion.
And you've held within.
And you now can feel completely by just touching that stream.
Feel free to take your hand out of the stream at any point if it's too much.
Feeling a sense of control of the emotions that are coming up and going.
Like waves.
With gentleness allow these waters to wash over you.
Carrying away any pain that is emotional.
Feeling and seeing how the ocean,
How this water is beginning to settle down.
And instead of rough waters there's the whole ocean.
Calm and ready for whatever is coming up.
Knowing that you can deal with it with ease and clarity.
Focusing now on the area around your navel.
Around your belly button.
Envisioning a small flame.
This flame represents your inner strength and spirit.
This flame needs air to breathe.
So as you're breathing see how this flame starts to grow brighter and brighter and stronger.
Illuminating your entire being as well as the path forward.
Feel its warmth healing your body and spirit.
Transforming any pain or suffering into light and energy.
Allowing you to see clearer into the darkness in front of you.
This inner fire renews your spirit.
Making every step that you take a step into the right direction.
A step forward on the healing path.
Connecting now deeper to your breath.
The air element within you.
With each inhale imagine drawing in clarity and calmness into your mind.
With each exhale release confusion and worry and doubts.
Visualize a gentle breeze sweeping through your mind.
Letting go of anything that isn't serving you.
Any stresses or anxieties.
Feel like the backpack that you're wearing.
That you're worrying about.
And that you're wearing.
That you can take it and remove some stones from it.
Wearying.
The backpack that you're wearing.
Remove the stones from it.
That are holding you back.
To embrace life completely.
Finally imagine yourself being surrounded by space.
Space in all the different sides.
To the front,
To the back,
To the right,
To the left and above.
Up to infinity.
This vastness represents the ether element connecting you to the universe.
And your higher self.
Feel how this connection deepens your sense of belonging and purpose.
Enveloping you in a sense of peace and wholeness.
Just being able to be as you are.
Inviting you to repeat your intention three times right now.
When you've done so.
Start to move your fingers.
Start to move your toes.
Your wrists,
Your ankles,
Your elbows,
Your knees.
Your hips,
Your shoulders,
Your entire body.
Your head.
Whenever you're ready open your eyes.
Bring your hands in front of your heart either sitting or lying.
Each moment you dedicate to this practice is a testament to your commitment.
You are encouraged to share in the comments above your breakthroughs and struggles.
Creating a ripple effect of growth and support.
Like that you are enabling me to create the best guided meditations.
Bowing down in front of you for all of your commitment and support.
Namaste.
