Less stress,
Less anxiety,
Better mood,
Better sleep,
All in 13 minutes a day.
Welcome to the science-backed Yoga Nidra NSDR daily protocol.
Your guide,
Marcel Groux,
Speaking.
Lie down in a quiet space.
Find a comfortable position.
Remove all distractions.
Arms by your sides,
Palms up and eyes closed.
Make sure you are warm enough.
It all starts with the next breath.
Inhale for 5 seconds.
And exhale for 7.
Every time you exhale,
Hum,
As if you're saying,
Mmm,
Something tastes good.
Inhale for 5.
And exhale for 7.
By humming,
We are stimulating and activating our vagus nerve.
Last time.
Inhale for 5.
And exhale for 7.
Allow your body to soften with every exhale.
With your body relaxed,
Listen in and connect to your intention for this practice.
Make this intention positive and short,
Personal and meaningful to you and in the present tense.
Here are some examples.
I have my back.
I feel seen.
I act calm.
I love abundantly.
I speak my truth.
I see with clarity.
I know my worth.
I am present.
Take now this minute to listen in and find your intention.
When you have found your intention,
Repeat it 3 times silently.
From here,
We come to the body scan.
Connect to both of your hands.
If there is some kind of tingly sensation or a vibrational sensation,
That is completely fine.
Shift your focus to your big thumbs.
To the index fingers.
To the middle fingers.
The ring fingers.
And the pinky fingers.
Coming to your palms.
To the top of the hands.
To the wrists.
Moving upward to your forearms.
To your elbows.
To your upper arms.
To your shoulders.
Here,
Take an inhale for 5 seconds.
And exhale for 7.
From here,
We come to our hips.
Take your time to arrive at the hips.
And then connect to both of your thighs.
To your knees.
Your lower legs.
The shin bones and the calves.
To the ankles.
The heels.
The sole of the feet.
The top of the feet.
The big toes.
The second.
The third.
The fourth.
And the pinky toes.
Take an inhale for 5 seconds.
And exhale for 7.
From here,
We come back up to the perineum.
Between the anus and the genitals.
Take a moment to arrive there.
And then connect to the start of the spine.
Vertebra by vertebra.
We are climbing up until we reach the belly button.
The navel area.
Feel there how the belly lifts and falls with the breath.
Reconnecting to the spine.
We climb up further to the sternum.
To the start of the ribcage.
Again,
Take a moment to feel in.
Continue to climb up further.
To the heart level.
To the chest.
And connect.
To your chest and heart.
Climb up further.
Up to your throat.
And inhale for 5 seconds.
And exhale for 7.
Feel your chin and your jaw.
Your lower lip and your upper lip.
Inside the mouth.
The floor of the mouth.
The roof of the mouth.
And your tongue.
Put your tongue on the roof of the mouth.
And close your lips.
So only a little slit stays open.
Come to the right cheek.
To the left cheek.
To the right nostril.
And the left nostril.
To the right ear.
To the left ear.
To the right eye.
To the left eye.
To in between the eyebrows together.
At the third eye location.
To the back of your head.
To the forehead.
To the very top of your head.
The crown of your head.
Take an inhale for 5 seconds.
And exhale for 7.
And exhale for 8.
Visualize yourself lying where you are.
Seeing yourself from above.
Here are some descriptions.
Visualize them as quickly as you can.
A waterfall and a flowing river.
A beach with a still ocean.
A tall tree full of birds.
A sky with twinkling stars.
A candle in a dark room.
A mountain with a hut.
A bee on a flower.
Slowly visualize what gratitude looks like.
What color does gratitude have?
And what form do you see?
Gently bring to mind something you are grateful for.
Now let a second grateful thought arrive.
For something or someone entirely different.
We want to bring the same gratitude to your intention.
Bring back to mind your intention and repeat it 3 times silently.
We are sealing this practice by letting go of gratitude.
Let go of your intention with gratitude.
Whenever you are ready,
Start to move your fingers.
Start to move your toes.
Your wrists,
Your ankles,
Your elbows,
Your knees,
Your hips,
Your shoulders and your entire body in whatever kind of way feels good to you.
Feel free to open your eyes and decide to keep on lying or to sit up.
I am bowing down in front of you for your discipline.
To deepen your experience find my courses on InsideTimer.
Abundant love and blessings.
Your guide,
Marcel Groux
