Namaste.
This practice will bring body and mind into alignment.
Alignment means that your mind is working for your body and your body is working for your mind.
Welcome to Yoga Nidra.
Non-sleep,
Deep rest.
For you,
I am creating the best guided meditations,
Bowing down in front of you for the work you are going to do for yourself today.
This is your guide,
Marcel Gros,
Speaking and bowing.
Prepare a peaceful spot,
Turn off notifications,
Radio,
Television and anything else that might distract you.
Lie down comfortably,
Cushion your head and relax.
Legs slightly apart,
Arms by your sides,
Palms up,
Eyes closed.
Check in if you're comfortable,
As during Yoga Nidra,
You will give your physical body a time for renewal 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 slowly guide you out then.
We are now going to connect to your individual intention,
Or also called seed or wish and in Sanskrit,
Sankalpa.
It is formulated in the present tense,
As if it's already true.
An example might be,
I'm trustworthy,
I'm reliable,
I take care of myself,
Or I'm aligned in my being.
Take this time to find your intention and as soon as you found it,
Repeat it three times.
I give you enough time,
No need to hurry.
Listen in to your body,
Listen in to your being.
Listen in to your being.
See what comes up,
Do not be afraid of it.
Write it in a present tense,
As if it's already true.
As soon as you found your intention,
Repeat it three times.
Great.
Start with an inhale,
Inhale for four seconds,
And exhale for five.
We are in this together.
Connect to your heart right now,
To your heart center.
Maybe feel how your chest is moving.
Understanding the desires,
Understanding what makes it go,
Your heart.
Listening to it,
Caring for it,
Deeply connecting to your heart.
Try to feel around your chest,
Being guided by your breath,
Accepting and acknowledging your heart,
Accepting your heart,
Caring for your heart,
Loving your heart,
Being grateful for your heart.
Understanding that it will provide for you when you need it.
Understanding that your heart loves you,
That your heart cares about you.
Connecting to your heart,
Feeling how it provides for your entire body.
Starting with your right arm,
Feel your right shoulders.
Feel it from your heart,
Connect to your right shoulders,
To your right arm,
Right elbow,
Right lower arm,
Right wrist,
Right palm,
Right top of the hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
If there is a sensation of tickling or some kind of vibration that you feel,
That is completely fine.
Being grateful for your right arm,
Right hand.
Connecting from your heart,
Again reconnecting to your heart and connecting to your left shoulder,
Your left arm,
Upper arm,
The elbow,
Lower arm,
Your left wrist,
Left palm,
Top of the hand,
Your thumb,
Your index finger,
Middle finger,
Your ring finger and your little finger.
Connecting to your entire left arm and reconnecting.
Again in gratitude,
Reconnecting to your heart.
Being grateful for your left arm,
Try to lie very still where you are,
Breathe.
From here,
Again connecting to your heart,
Slowly moving to your spine and climbing slowly down vertebra by vertebra,
Climbing down.
As you're climbing down,
Realize how the vertebras that have been climbed through,
Relaxing.
The level where you've climbed through,
Your body is relaxing.
Understand that your body feels loved,
Understand that your body feels seen,
Understand that your body loves you in return.
Climbing further down,
Vertebra by vertebra,
Taking your time.
As you arrive at your belly button,
Maybe you need to climb up again a bit,
That's okay.
Arriving at your belly button,
Feeling just how belly rises a little bit as you're inhaling and falls again as you're exhaling,
Just this small amount.
And from there,
Travel down further until you arrive at your intimate area,
Feeling much love and acknowledgement there as well.
Feeling your entire body loving every part of yourself.
Going down further,
Down your big strong legs on both sides right now.
Feeling how your strong legs can rest right now,
Sending them appreciation for their daily effort,
For their daily work.
Connecting to your knees,
Acknowledging them,
Gratitude for their work,
Knowing that when one part doesn't work anymore,
The whole system will not work as effortlessly as it could.
Sending gratitude to all the working parts of your body.
Connecting deeper,
Your lower legs,
Feeling them.
Connecting to your ankles,
Connecting to the sole of the feet,
To the top of the feet,
Connecting to the big toe,
The second toe,
The third toe,
The fourth,
And the pinky toe.
Take a deep inhale,
Feel how your entire body is nourished.
Letting go completely with a long exhale.
One more time,
Deep inhale,
And as you're exhaling,
Humming,
Coming to your neck as the vibration penetrates your whole being.
Feel how the neck is vibrating strongly.
Again,
Imagine your heart nurtures your neck,
Traveling up vertebra by vertebra from your neck,
Going up to your head.
Feel in to your chin,
To your mouth,
Your nostrils,
Your nose,
Your ears,
Your eyes,
The point between your eyebrows,
A little bit above your eyebrows in the middle.
Going further up your forehead,
Back of your head,
Coming to the very top of your head.
Understanding that your heart is nurturing your entire body,
Nurturing your being.
Understanding again that your heart loves you and you are your being.
You are your body.
You are your heart.
You love yourself.
You love yourself.
Come back to the intention that you found in the beginning of this practice and repeat it three times.
Bring your hands in front of your heart together.
Just keep on lying as you feel like.
Each moment you dedicate to this practice is a testament to your commitment.
You are encouraged to share in the comments both your breakthroughs and struggles,
Creating a ripple effect of growth and support.
Like that you are enabling me to create the best guided meditations,
Bowing down in front of you for all of your commitment and support.
Namaste.
Have a beautiful day,
Have a beautiful night wherever you are.
