Namaste.
In this world that seems to move faster and faster give yourself a pause that is a gift of self-love and appreciation for yourself.
You have earned it.
Welcome to Yuga Nidra.
Non-sleep deep rest.
For you I'm creating the best guided meditations.
Your guide Marcel Groux 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,
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 then slowly guide you out.
Let's begin with a breath.
Inhale for four seconds and exhale for five.
We are in this together.
Tuning into your body.
Observing your entire body.
Just observing.
Nothing to change.
Observing how your body feels,
How your body is lying and what you're feeling.
Do you feel some kind of relaxation flowing through you or do you feel more of a tense situation going on in your body?
Whatever it is,
Observe it.
Connecting to your body.
As we are preparing our journey we want to completely feel ready for that.
We are connecting to our body and we are finding an intention,
A wish,
A seed or also sankalpa called.
It's a short statements in present tense.
Formulated in a way that as if it's already true.
Like for example I feel comfort.
I feel completely at ease.
The only thing I feel in my body is pure joy.
Just some examples.
Whatever it is for you,
Let the sentence come from your body.
Do not search for it but let it come up naturally as if your body exactly needs,
Knows what it wants.
It knows what it wants and it knows what it needs.
Realize that this intention,
It is important for you.
It is something for you to bring into your life as it will make every aspect of your entire being,
Of your entire experience better.
Whatever it is for you,
Connect to it.
From there we are repeating your intention three times whenever you found it.
Repeat it silently and imagine yourself planting a seed within nutrient soil that can grow over time.
As you're caring for that seed.
Let's now continue by bringing our focus to the sensations in our body.
Notice areas where you feel tension versus relaxation without trying to change anything.
Simply observe one more time.
Now imagine warmth in these tense areas.
Like sunlight softly warming these areas.
Sunlight beaming down,
Warming your body at these tense areas.
The sunlight is encouraging a gentle release of stress within your body.
Contrast this with a sensation of coolness in areas that already feel relaxed.
Like gentle wind,
Gentle breeze,
Cooling of areas that are completely relaxed.
Feeling both the warmth and the coolness.
Observing how your body effortlessly can relax.
Effortlessly can relax deeper and deeper.
Feeling the sunlight warming all the areas that were tensed.
Feeling how this grip of tension on your body slowly releases completely and all that is left is ease.
Effortless ease and sensation of water flowing easily.
Imagining a stream of water that you barely hear but it's flowing by.
Seeing it in your mind,
This flowing water.
Visualizing nature around this water.
Growing and growing into a wonderful forest that is nurtured by this stream of water.
This is flowing effortlessly through it.
Nurturing your entire being and forest.
Visualizing this forest with birds,
With fruits,
With animals and are all coming together in a beautiful mnemonic way.
Hearing again the water on the stream,
Off the stream.
Going by.
Nurturing all the animals.
Nurturing you.
With every inhale,
Feel how you're nurtured.
As the air is flowing effortlessly within you.
And I'll invite you to make your exhale a bit longer than your inhale.
Feeling how effortless your breath flows like the water.
Barely makes any sound as it flows.
Feeling a sense of calm going through your entire body,
Your entire being.
With every inhale,
You're inviting peace in your body.
With every exhale,
You're letting go of tension and stress.
Feeling how you can relax even more.
Inhale,
You're feeling lighter.
Peace comes into your entire being.
And as you're exhaling,
You're letting go of any tension and stress that is still left.
Completely rejuvenating your entire being.
With every breath,
Going deeper.
Allowing yourself to go deeper into a place of complete serenity.
And from here,
Focus on the sounds around you.
Focus on the sounds far,
Far away.
Maybe you hear cars or trains.
Or maybe even further away.
The noise of a dying star.
And then slowly bring it closer.
Maybe to some birds.
Maybe you hear water.
Maybe you hear something you've never heard before.
Not judging it.
Just observing.
Coming even closer to your room or wherever you're lying.
Hearing.
Maybe some ventilation.
Coming even closer to yourself.
Hearing your heartbeat maybe.
Hearing your breath.
Completely accepting everything that you're hearing.
And envision now a sphere of energy around you.
Glowing with a soft soothing light.
And this sphere is protective and healing.
It's absorbing any stress you're carrying.
Feel the energy of the sphere pulsating.
As it draws out stress from your body and mind.
Transforming it into light.
Rest in this sensation.
Allowing the sphere to cleanse you and rejuvenate you.
Imagining how it's pulsating and glowing bright.
Being in complete gratitude to it.
Completely letting go all of your tension and stress.
Letting go of all the stress that is coming from inner monologues about yourself.
Abstractions that are not serving you anymore.
Sayings that are just purely negative.
Of things that you can do or cannot do.
Things that you must do or mustn't do.
See if these things are still serving you or if they can be moved into the sphere.
As they maybe are a source of stress for you.
Realizing your inherent potential for everything that you want.
Everything that you want to be.
And believing in your potential.
Letting go of anything that's not serving you anymore.
That is holding you back.
That is weighing you down.
That is putting friction on your entire system.
Friction that is unwelcome instead of friction that is welcome.
Because you choose to engage in something that you love to do and it's still bringing you friction.
I mean things like doubt.
Things like saying that you're not good enough.
Things like this.
That you can check in and hear if such a voice is present and acknowledge it and let it go for a bit.
Coming back to your being.
I invite you to repeat the intention,
The wish,
The seed,
The sankalpa three times that we found in the beginning of this lesson.
Just silently.
Start to move your fingers.
Start to move your toes,
Your elbows,
Your shoulders,
Your knees,
Your hips,
Your belly,
Your chest,
Your entire body,
Your head.
Move and stretch in any kind of way that feels comfortable to you.
That your body wants to be moved right now.
And when you're ready,
Open up your eyes.
Feel free to keep on lying for a moment or sit up.
Bring your hands in front of your heart together.
Each moment you dedicate to this practice is a testament to your commitment.
You're 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 guided meditations.
Bowing down in front of you for all of your commitment and support.
Namaste
