Namaste Discover how this Yuga Nidra session can transform your relationship with pain.
Guiding you to a place of comfort and ease that you might have thought was out of reach.
Welcome to Yuga Nidra Non-Sleep Deep Rest.
For you,
I'm creating the best guided meditations.
Your guide,
Marcel Gros 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 with complete stillness of movement.
Breathe gently through your nose.
The tongue is 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.
Start to connect to your body.
Feel where your body is lying.
On a mat or on the bed.
Feel the connections from your body to the floor,
To the mat,
To the bed,
To the cover.
Just be completely at peace with all the sensations going on.
By shifting the awareness from point to point.
Realizing your toes are touching something maybe.
Your heels are touching.
Your hips are touching.
What are your shoulders touching?
Your elbows touching?
Your hands touching?
Just observing where your head is touching.
Anywhere you have some kind of connection.
Observing that and arriving in today's practice.
Arriving in today's nurturing practice.
That will serve you if you let it serve you.
Let's find an intention for today.
Or also called sankalpa.
A seed,
A wish,
An intention.
Let's formulate this intention as a sentence that is in present tense and positive.
Meaning,
For example,
I feel comfort within my body.
I accept all of my body.
I am strong maybe.
However,
It is your choosing what this intention,
This wish,
Sankalpa,
This seed is for you.
And I give you some time to decide and find.
It mustn't be always the same intention.
It can change from time to time.
However,
Really feel calm here.
Decide what your intention is.
By listening in to your body.
By understanding your body.
By connecting to your body.
And instead of thinking about it,
Let the answer come to you naturally.
Not forcing or thinking.
Just let it come.
Let it happen naturally.
I will be quiet for a bit and then we continue.
As soon as you've found,
Listened to what you've been listening to.
Let's repeat this intention,
This wish,
Three times.
Just repeat it quietly.
If you want to say it loud or out loud.
Feel free.
And from here,
Start to bring the awareness to our breath.
Without changing the breath.
Observing the breath.
Is your breath flowing naturally without resistance?
However it is,
Just observe your breath.
And then imagine,
With every inhale,
A wave of soothing energy entering your body.
Targeting areas of pain and discomfort.
Every inhale,
This wave is connecting pain and discomfort.
And making this pain and discomfort smaller.
Completely effortless.
Accepting.
Every time you exhale,
You feel that the pain is diminishing even further.
Leaving your body.
Every time you exhale,
You feel that the pain is diminishing even further.
Leaving your body.
With the outgoing breath.
Feel how tension is disappearing from your body.
How your hands are relaxing more,
Your shoulders are relaxing more.
Your hips are relaxing more,
Your legs are relaxing more.
Your head is relaxing more,
Your neck,
Your belly,
Your chest.
Your whole body,
Your whole being is relaxing more.
Realizing that the tension not only disappears from your body,
But also from your mind.
It is as if you can think freely again.
Unburdened.
Like you were having a big backpack on your shoulders.
That you can now put aside and can lie down and rest completely.
Rejuvenating your strength.
Rejuvenating your strength and maybe deciding that some of the stones in the backpack can come out.
When you pick the backpack up again,
Maybe open up the backpack and take out some stones.
One stone at a time.
Because the stones are heavy and big maybe.
Almost so big that you can't take them out of the backpack.
And you maybe need to carry the stones a bit further.
Before you're strong enough to pick these stones finally as well out of the backpack.
Take a deep breath.
Realizing that you're doing very well.
Realizing that you're doing very well and are on your path to improving your entire situation.
Your entire situation and the situation of the people around you.
Seeing how much good you're doing.
Imagine yourself lying at a place where you can overlook an entire field.
There's a lot of green.
There's a lot of trees.
You feel very safe.
You feel like you can breathe in good air through your nose.
Just all the tension drops down from your shoulders and you can just release.
Release everything.
And you sigh out deeply.
Feeling how everything is released.
Next to you there is a pool just made for you,
Waiting for you.
The water is welcoming you and you decide to imagine yourself stepping into the pool.
As you immerse yourself,
Visualize how this water specifically targeting areas of pain and warming these areas of pain.
Feeling how the pain diminishes,
Dissolving into the water.
Leaving your body feeling lighter and pain free.
Spend a few moments in this water.
Enjoying the sensation of complete pain relief.
I invite you to repeat these affirmations,
The upcoming affirmations,
If they are resonating to you.
With each breath I allow my body to release pain.
And feel free to either repeat them out loud or just in your mind.
With each breath I allow my body to release pain.
I am surrounded by healing energy that guides me towards comfort and ease.
I trust in my body's ability to heal and find relief from pain.
And from here I like to invite you to repeat your wish,
Your intention,
Your sankalpa,
Your seed three times again.
Start to move your toes,
Start to move your hands,
Your fingers,
Your feet,
Your wrists,
Your ankles,
Your elbows,
Your knees,
Your shoulders,
Your hips,
Your upper body,
Your head.
Completely moving your entire body and whenever you feel ready,
Open up your eyes and either sit up and bring your hands in front of your heart together or keep on lying for a moment and bring your hands in front of the heart together.
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're enabling me to create the best guided meditations,
Bowing down in front of you for all of your commitment and support.
Namaste.
