Yoga Nidra Resolution Visualization For 2026 In 60 Minutes

Namaste.

Today we are connecting with our resolution.

Be my guest and join in on this journey into the new year.

My name is Marcel Gru and I'm your guide today.

You are invited to remove distractions and to stay until the end.

However,

You have the control and choice to stop at any point.

Please come to a lying position.

Lie down on either a mat or a bed.

Make sure it feels comfortable.

Bring your arms by your sides,

Palms facing up and eyes closed.

It all starts with the next breath.

Inhale for five seconds.

And exhale for six.

With this breath know we are in this together.

You want to already start with a body scan today.

So I invite you to come to your hands,

To both of them.

Focus on them and slowly connect toward your thumbs.

Focus on them.

Honor them.

Observe them.

Ask them,

How are you doing,

My thumbs?

If there is any kind of sensation,

A pulsating feeling or a tingly sensation going on,

That is completely fine.

It is also not the point to search for these kind of sensations.

Just observe,

No matter what happens.

Connect to the index fingers.

Observe them.

Honor them.

Ask them,

How are you doing,

My index fingers?

Connect to the middle fingers.

Ring fingers.

Your little fingers.

Come to the palm.

To the top of the hand.

To the wrist.

Holding your whole hand in awareness.

Take a moment here.

Honor where you are right now.

Completely arriving inside of your body.

Letting go of any kind of pressure.

Allowing to just observe your body.

Releasing slowly from your hands.

Take an inhale.

And as you exhale,

Let's move on to your lower arms.

Serve your lower arms.

Your elbows.

Your shoulders.

And from there,

Honoring your whole arms.

You are invited to inhale.

And then hum as you're exhaling.

Like saying something tastes good.

Great.

Let's do it again.

Inhale together.

Then hum.

Now letting go of your arms and let's connect to our hips.

Take a moment to arrive at your hips.

Heel in to your butt.

All around your waist.

And then connect slowly to both of your thighs.

And observing,

Focusing with awareness,

Acknowledging.

Just having your thighs in mind for a moment.

The big muscles.

And then head further to your knees.

Asking your knees,

How are you doing?

Observing them.

Moving further to your lower legs.

The shin bone.

To the shin bones.

And the calf.

And the calves.

Connecting slowly to your ankles.

The heels.

The sole of the feet.

And the top of the feet.

To the big toes.

The second toes.

The third toes.

The fourth.

And the pinky toes.

Holding your entire feet in focus.

Awareness.

In observation.

Take an inhale.

And as you exhale you're invited to hum.

This activates your vagus nerve.

And from here,

Let's connect back to our whole legs.

From the toes to the hips.

Be with your whole legs for a moment.

Be with your whole legs for a moment.

Feel your legs from toes.

Up to your butt.

And as you're exhaling hum.

One more time.

Inhale.

And hum.

Reach up.

Let's connect now to your perineum.

Between your anus and your genitals.

Observing.

Honoring.

Asking.

And just being with your perineum right now.

And then slowly connect to your spine.

The start of the spine.

And we're traveling up.

Vertebra by vertebra.

We're traveling up until we arrive at your belly button.

And there again.

Inhale into your belly.

And then exhale.

Do it again.

Inhale into your belly.

Feel how the belly rises to all the sides.

To the front,

To the right,

To the left.

To the back.

And it falls again as you're exhaling.

Stay a moment there.

Nothing to do.

Just giving space to yourself.

And then slowly climb up further.

Vertebra by vertebra.

Until you arrive at the start of your ribcage.

And your sternum.

Again.

Also there.

Take a deep inhale into your belly.

And then into your chest.

Feel how the chest is expanding.

As the belly before.

To the front,

To the right,

To the left.

To the back.

Onto all the sides.

And as you're exhaling again.

Feel how it falls again.

Do it one more time.

Inhale.

And let it go.

Reach up.

And slowly connect back to the vertebra.

Let's travel up further.

Coming to your heart.

To your heart area.

Allowing yourself to be there.

In comfort.

Relaxed.

And just feel as if you're breathing.

In.

Asking your chest and your heart.

How are you doing?

And then reconnecting to your vertebra.

And traveling up further.

Vertebra by vertebra.

Until you reach your neck and your throat.

And feel the vibration in your throat as you're exhaling and humming.

Do it one more time.

Inhale.

And hum.

Reach up.

From there let's come up further.

To the chin and the jaw.

Your lower lip.

Your upper lip.

To inside your mouth.

The floor of the mouth.

The roof of the mouth.

Put your tongue onto the roof of the mouth.

Close your lips slightly.

Just a little slit between your lips still.

Coming up further to your nose.

Connecting to your right nostril.

And to your left nostril.

Connecting to your eyes.

To your right eye.

And your left eye.

Connecting to the point between your eyebrows.

The third eye.

Connecting to the forehead.

Connecting to the right ear.

And to the left ear.

The back of your head.

And to the very top of your head.

The crown of your head.

From there check in with your whole body right now.

Releasing all the tension.

To do that.

Imagine you have complete control over your skin.

You're releasing all the skin tension on your face.

Feel how gravity takes care of you and of your skin too.

Feel how your face can relax more and more.

As you're relaxing your skin.

Connecting to your arms.

Relaxing your arms more.

Connecting to the skin of your arms.

Allowing them.

Allowing the skin to relax even more.

Great.

Take an inhale.

And as you're exhaling,

Relax even more.

Feel how all the tension disappears.

How you're getting lighter and lighter every time you exhale.

Connecting to the core.

From the throat.

Down your chest.

To your perineum.

Your whole body.

Your whole core.

And imagine you can let go of all the skin.

Letting gravity carry all of your skin.

On the core.

Releasing all the tension in your body.

Great.

And then let's connect for our legs.

Feel your legs.

And release all the skin in your legs.

Let gravity take over.

And hold all the tension of your legs.

Take a deep inhale.

And exhale.

Feeling lighter and lighter.

Now slowly.

Let's connect.

With a new year.

Feel it.

Feel it.

Being there.

Feel what it means to you.

See if there are any emotions that are coming up.

Maybe there is hope.

Maybe there are other emotions.

What kind of emotions are there for you?

Observing them.

Acknowledging them.

And honoring them.

By just being with them.

You don't need to change them.

You are doing just fine.

The new year is here.

The new year is here.

The new year is here.

Curious.

Curious.

What is the new year like for you?

What brings the new year?

Curious.

What brings the new year?

Curious.

What brings the new year?

Maybe there are also questions coming up.

What is important for me this new year?

What is important for me this new year?

What is important for me this new year?

Do not let these questions or anything overwrite your emotions that are true.

That are valid.

Your emotions are valid and true.

Your emotions are valid and true.

Your emotions are valid and true.

Feeling in to your belly.

Connecting to your belly.

To your core.

To your heart.

To your entire body.

Letting your body know that you are listening.

I am listening.

I am listening.

I am listening.

Take an inhale for five seconds.

And exhale for six.

You're doing just fine.

You're doing just fine.

You are doing just fine.

There is nothing to change at this moment.

There is nothing to change at this moment.

There is nothing to change at this moment.

Every time you fall asleep,

Just relax.

Come back to my voice whenever you realize you're doing completely fine.

Inhale for five seconds again.

And exhale for six.

Are there wishes within you?

Are there wishes within you?

Are there wishes within you?

Are there dreams?

Are there dreams?

Are there dreams?

Are there plans?

Are there plans?

Are there plans?

Is there excitement?

Is there excitement?

Is there excitement?

No matter what there is,

You're now listening more and more to your body.

Let's go into a journey together.

Right here,

Right now.

Imagine.

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Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Imagine a door appearing in front of you.

Do not forget your resolution.

Do not forget your resolution.

Do not forget your resolution.

Remember the Light.

Remember the Light.

Remember the Light.

Remember the Light.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

The Light that is guiding you.

Take a moment to bring your hands around yourself.

Hug yourself.

Take a moment to feel into your heart.

Feel the gratitude and love.

And slowly send it out to somebody.

Send it out into the world.

And you're hereby invited to leave a message for me.

Because what you send out will come back to you.

Speak after me.

I love you and then your name.

So we're doing this together in 3.

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.

2.

.

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1.

.

.

I love you Marcel.

So I give you one more chance.

Speak after me.

I love you and then your name.

In 3.

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.

2.

.

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1.

.

.

I love you Marcel.

Release your hands.

You can open your eyes.

You can sit up.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

I love you.

May there be peace with all beings.

Abundant love and blessings to you.