Namaste.
Dive deep into the well of your heart where love and that acceptance flow endlessly.
Welcome to Yuga Nidra.
Non-sleep,
Deep rest.
For you I'm creating the best guided meditations.
Your guide Marcel Gru 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 Yuga Nidra you will give your physical body a break of 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 four seconds and exhale for five.
We are in this together.
Connecting to your body wherever your body is lying right now.
How does your body feel today?
Just observing right now if there is any kind of tension in your body.
Where is your body connected to the floor?
Do you feel your ankles connected to the floor,
Your hips,
Do you feel your ankles connected to the floor,
Your hips,
Your shoulders,
Your head,
Your back?
Connect to where the ground,
The earth is touching you,
Where your body is touching the earth.
Before we continue let's find a seed,
A resolution,
An intention,
A wish or also called sankalpa.
We want to formulate this in the present tense as if it's already true and also formulate it positively.
An example might be I am loved.
I experience love vividly.
I understand love.
I accept myself completely.
Whatever it is,
Let it come from your body.
So instead of thinking about it,
Let your body do the thinking.
The thinking.
Asking your body what does it need right now.
Your entire being asking your entire being the why you're here right now.
Truly effortlessly coming up with the statement,
The seeds that is important for you right at this moment.
I'll give you some more time to find what you're listening for.
As soon as you found your resolution repeat it three times and then let's continue.
Connecting to your heart.
Feeling the rhythmic beat of your heart.
With each breath in imagine love filling your heart space.
Creating more and more space in your chest.
With each exhale visualize releasing barriers you've built against love.
Inhale a lot of love coming in.
Filling your entire being and exhale releasing all the barriers we've built against love.
All the self-criticism.
Inhale a lot of love in.
Inhale a lot of love in.
And making your exhale longer.
Releasing all the barriers.
Accepting love from others and yourself.
Continue two more times inhale.
Feeling how your entire body becomes just relaxed as we're inhaling and exhaling like this.
Let's take one more last breath here.
Exhaling completely.
If you like create a slight smile.
Effortless smile.
Imagine being in a vibrant garden.
Imagine being in a vibrant garden.
This garden represents your inner state of love and acceptance.
Look around and see each plant,
Tree,
Each flower,
Each animal in this garden.
And see that every flower,
Plant,
Tree,
And animal symbolizes aspects of love you hold within yourself.
Looking around further and listening to sounds.
Are there birds?
Is there even some water in this garden?
How does it look like?
Does it look like you need to take care of it?
Or does it look like it's in absolute amazing shape?
Is it a little bit wild?
Like not everything is in complete order but there's some beautiful wildness about this garden.
Or is everything neatly put together as you're imagining?
In this garden.
Is every need completely met in this garden?
Or are there needs that somehow got lost in this garden?
Imagine touching every plant in this garden.
Feeling its essence merging with yours.
Realizing that love is abundant and always accessible with all of us.
Realizing that love is abundant and always accessible within you.
Maybe even tasting some fruits in this garden.
Smelling the different flowers.
Putting your hands in the water if there is water.
And washing your face with it.
Feeling refreshed and clean.
In gratitude you enjoy your garden and you maybe even want to share this garden with others.
Inviting others into your garden.
Inviting others into your garden.
Your garden of peace and love.
Your abundant garden.
Imagine lying in this garden.
Feeling like these colors around you are giving you energy to let go of worries,
Grievances,
Hurts that you're carrying.
The colors in this garden are taking care of you.
Watch as the colors are inviting you to let go of all these doubts.
Realizing that they're representing forgiving all these different colors.
Even as you look into the clouds and into the blue sky.
They seem like peaceful to you and inviting to dive deeper into love and acceptance.
Inviting you to dive deeper into letting go of what is no longer serving you.
Letting go of what hinders the heart from truly loving fully.
Completely letting go of anything that is holding you back.
That is shackling you to something that you cannot move away from.
Take one more deep inhale.
And as you're exhaling releasing these shackles.
Letting go.
Feeling truly free and loved.
Being able to experience love fully.
Understanding.
As you're doing this your heart's glowing with a warm golden light.
With each breath this light grows brighter and more intense.
Feel it radiating out from your heart.
Filling your entire being and extending outwards to others.
Imagine sending this love to people in your life.
Even those with whom you had difficulties.
Notice how giving love enriches your own capacity to receiving it.
And understanding that what you're sending out is what you're going to receive.
Sending out all these wishes to you and everybody.
Sending out all of it.
Wishing all the best to everybody.
Not because we understand we receive back what we are sending out but because we truly wish that everybody is doing well.
That everybody is living a life worth living.
Living in harmony.
I am worthy of love and acceptance.
I freely give and receive love.
I embrace myself and others with compassion and understanding.
Coming now back to your resolution and repeat it three times.
And from here start to move your fingers,
Your toes,
Your ankles,
Your wrists,
Your elbows,
Your knees,
Your hips,
Your shoulders,
Your chest,
Your entire body.
Stretch your body as it wants to be stretched right now.
Coming back to the external world.
And whenever you're ready open up your eyes.
Bring your hands in front of your heart together either lying or sitting.
Each moment you dedicate to this practice is a testament to your commitment.
You are 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 guide and meditation.
Bowing down in front of you for all of your commitment and support.
Namaste
