Namaste.
This lesson will show you profound amount of possibilities in your life
that you are free to choose from.
Welcome to Yoganidro.
Non-sleep deep rest.
Your guide Marcel Grue speaking.
Prepare a peaceful spot.
Lie down comfortably.
Cushion your head and relax.
Legs slightly apart,
Arms by your sides,
Palms facing up and eyes closed.
Breathe gently through your nose,
Tongue softly touching the roof of your mouth.
While headphones enhance this journey,
They are optional.
This experience is intended for wakeful relaxation.
So when you fall asleep,
That is completely fine.
Whenever you realize,
Gently come back to my voice.
A gentle bell will signal the end of our practice and I will slowly guide you out of it.
I am practicing Yoganidro.
This is the statement that you can be guided by.
Let it rest softly in your awareness.
I am practicing Yoganidro.
Let's begin with a breath.
Inhale for four seconds.
And exhale for five.
We are in this together.
Connecting to your body.
Feeling how your arms,
Your legs,
Your belly,
Your back,
Your chest,
Your head,
Your neck is lying
on the floor,
On the mat,
On the ground,
Wherever you're lying on,
On the bed.
And feel how it's connected to the ground.
Completely still,
Connected to the ground.
Feeling how you can relax,
Release tension.
And from here,
I invite you to find a personal intention or sankalpa.
This goal is a goal or just an intention for this practice.
Maybe you like to have an intention of,
I want to open up to possibilities in my life.
Or I'm open to new opportunities.
Feel free what kind of intention speaks to you.
Listening to your body.
Observing your feelings.
Feeling in with your body.
Connecting to your being,
To what you need.
Phrase it positively.
Whatever it is that is coming up.
And whenever you found something,
Repeat it three times.
And from there,
Let's continue onwards.
Let's continue onwards to a body scan.
Connecting to your feet,
To your toes,
To the sole of the feet,
To your heels.
And just observing what is going on in your feet.
Maybe there's a sensation of warmth,
Maybe a tingly sensation there.
Just feel in what's going on.
And from there,
Let's continue up to your ankles,
To the top of the feet,
To your lower legs.
Listening and feeling and observing.
Moving up further to your knees,
To your thighs,
To your hips.
Listening in deeply.
Observing.
Coming to your belly,
To your chest and to your back.
Feeling how it feels as you're inhaling,
And your whole belly,
Your chest,
Your back.
Everything expands as you're inhaling,
To all the sides.
Exhale,
Release all the tension.
Come to your shoulders,
Your arms,
Your elbows,
Your lower arms,
Your wrists,
Your fingers.
And from there,
Travel up to your neck,
Your head,
Your ears,
Your mouth,
Your nose,
Your eyes,
Your whole head.
Inhaling deeply.
And as you're exhaling,
Release completely.
Feeling how your whole body is released,
Is completely released and relaxed.
Open the possibilities,
Open like an empty piece of paper,
That a new idea can be written down.
Empty piece of paper,
That a new idea can be written down.
Realizing one idea after the other,
All the ideas there are within you.
Using up the space of this complete,
Empty piece of paper,
On both sides,
Completely writing it full of ideas,
Opportunities,
Possibilities,
Until the whole page suddenly,
Completely filled with new ideas.
In black,
Completely black paper.
So you're switching the pen to a white pen and you're starting again,
Writing your ideas again on this completely black paper.
All of your ideas,
Possibilities.
And realize how slowly that piece of paper turns again,
White,
Completely white and empty.
Again,
You're grabbing a black ink and you're starting over,
Writing your ideas again,
Your possibilities.
All of it,
Writing it down again,
Realizing that the white paper turns black again.
Realizing again that this can go on and on.
There are so many possibilities to connect with.
You find a certain peace in it.
You realize that you need to decide because our time is limited.
So you start to relax and surrender to the gravity,
Feeling how your body is relaxed,
Completely,
No more tension within your body.
Realizing that you've maybe have forgotten the countless possibilities that you have.
Countless possibilities that you can choose.
You are able to pick and you're free to prioritize.
Maybe you've forgotten because you've prioritized before and you didn't re-evaluate.
As overwhelming as the situation might be,
You just choose to surrender.
And realize that the most pressing opportunities and possibilities
will come to you much more frequent than all the other ideas.
Meaning that every time you grab to a black or white ink,
You're always writing the same ideas down.
Because the more you write down,
The more you realize that you're not alone.
These ideas are the pressing ones,
The ones that are really important to your heart.
The ideas that just sometimes show up,
The opportunities,
They are maybe not that dear to your heart,
Not that important for you.
But still,
All these opportunities,
All these possibilities are real possibilities.
So how can we choose when our time is limited?
How can we decide what we want to do when we can't decide for everything?
Let's ask our heart.
What does your heart say?
Surrender and ask your heart.
What does your heart say?
What does your heart love?
What is your heart grateful for?
What is your heart saying as you're asking?
Does your heart want to do everything just a little bit?
Or does your heart want to do some things a lot?
Maybe even thinking about your inner child,
Looking at your inner child and your child that you were when you were younger
and asking your inner child,
Hey,
What do you want to experience?
Maybe you need to explain that.
No,
You can't experience everything.
But maybe you can choose something.
Take a deep inhale and exhale a little bit longer.
If you like to make almost like a little bit of a yawning sound,
Please be my guest.
Good job,
You're doing great.
And from here,
One more time,
Take your black ink or your white ink,
Whichever ink you want,
And write on the black or the white paper just one thing,
One idea,
One opportunity that you want to connect with,
Just one.
Maybe one idea you want to connect with.
Write it down,
See it on that paper and then bring again
your sankalpa,
Your intention that we found in the beginning of this yoga nidra session
to the mind.
Great job.
Bring it to the mind and repeat it three times.
From here,
Start to move your fingers,
Start to move your toes,
Start to move your wrists,
Your ankles,
Your legs,
Your arms,
Your elbows,
Your knees,
Your hips,
Your shoulders,
And start to move your whole body however your body wants to be moved.
Make sure to open up your eyes whenever you feel ready and keep on moving.
Each moment you dedicate to this practice is a testament to your commitment,
Inspiring immense gratitude by sharing your journey in the comments you contribute to
a ripple effect of growth and understanding.
Thank you.
I am bowing down in front of you
for being an integral part of this transformative process,
Enabling me to create the best guided
meditations.
Namaste.
