Yoga Nidra With Deep Body Scan And Breathing

Welcome.

Namaste.

If you're here to check in with your body,

To dive deep,

Connect with your body and feel everything that you can feel without looking away,

Then you're here at the right place.

My name is Marcel Groux,

I'm your guide today.

Please lie down in a quiet space.

Make sure to remove all the distractions and bring your arms by your sides,

Palms pointing up and eyes closed.

It all starts with the next breath.

Inhale for five seconds and exhale for six.

Go one more time.

Inhale for five seconds and exhale for six.

Inhale for five seconds and exhale for six.

Removing all the obstacles.

Make sure that when you're lying that you're not touching anything besides you,

That you're completely lying in space without touching anything lying besides you.

You can also feel free to lift your head up slightly,

Tuck your chin in just a little tiny bit and then let your head down again.

It's good if you're not using a big pillow or anything like this,

You can just have your whole spine in a straight line in a way,

In a straightened line.

It's not completely straight,

That's clear,

But somewhat not bent all too much forward your head.

Today we are finding sankalpa,

An intention.

This intention will carry us throughout this guided meditation today,

Keep us on our path and this intention is formulated in a way positive and short,

Personal and meaningful to you in the present tense.

I give you some examples here still,

Please listen in to your belly and see what's coming up.

So for example it's I have something,

You know,

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 and of course anything with I am works as well.

See what is coming up from within your body and try to be calm here,

Calm and relaxed.

We're not searching for the statement but we're listening,

We're listening into your body and seeing if there's anything that's coming to us.

I give you two minutes here to really listen in to your body and seeing if anything comes up.

You're doing great,

Good.

As soon as we have found something,

Now slowly come back and let's repeat the statement three times.

Repeat it silently together with the bell.

Three times.

Completely rest assured that this is the right thing for you.

And now letting this intention dissolve,

Letting it go completely.

Understanding that your unconscious will still have it.

Now let it go from your awareness,

From your focus,

From your active mind.

And we're starting here with a body scan,

Connecting to the right thumb,

The right hand thumb and just observing,

Listening,

Feeling into this thumb.

On the right hand,

Without expecting anything.

Maybe feel some coldness,

Maybe you feel warmth,

Maybe you feel a tingly sensation.

Maybe you find a vibrational sensation.

Whatever it is,

Just observe it and allow it to be there.

It's important to understand that you're not searching for any of these feelings.

We're just listening.

We're just listening in as good as we can without expecting anything.

So it's not about forcing any kind of feedback from the body,

Just listening,

Just listening,

Observing.

Good.

And we're continuing now to the index finger.

And to the middle finger.

To the ring finger.

To the little finger.

To the palm.

To the top of the hand.

To the wrist.

And to your whole right hand.

Observing it.

Your whole right hand.

You're doing fine.

You're doing just great.

Take an inhale for five seconds.

And as you're exhaling for six,

Let go of your right hand.

And let's connect to our right lower arm now.

To the elbow.

To the upper arm.

To your shoulder.

Connecting from your shoulders down to your fingers with your right hand.

Right shoulder to right hand to the fingers.

Having your whole right arm in focus,

In awareness.

And again,

Take an inhale for five seconds.

And exhale,

Letting go for six.

One more time,

Inhale for five.

And every time you exhale,

You're invited to hum.

Just like saying,

Hmm,

Something tastes good.

Now let's continue.

And we're jumping to the right side of our hips now.

Arriving at the right side of the hips.

Take a moment to arrive there,

There's no hurry.

Then,

Going further down to your right thigh.

The big muscles.

Observing them and honoring them.

For the work that they are doing every day.

Hmm,

Good job.

Going further to your right knee.

Feeling in.

Observing.

With gratitude.

As good as you can.

Going further down.

Your lower leg.

Feeling the shin bone and the calf.

The shin bone and the calf.

Connecting to your ankle.

Honoring your ankle.

Feeling gratitude for the ankle.

Connecting with your heel.

Connecting with the sole of the foot.

The top of the foot.

Continuing with the big toe of the right foot.

The second.

The third.

The fourth.

And the pinky toe.

Holding your whole right foot in focus,

In awareness.

Great.

Now inhale for five seconds.

And hum,

Exhale for six.

Connecting back from your toes to your right side of the hip.

Up your whole leg,

The whole right leg.

Have it in focus,

In awareness.

And again,

Inhale for five seconds.

And exhale for six.

Take a moment here to compare the sides with each other.

So compare the arms right now with each other.

Compare the right arm to the left,

The left arm to the right.

How does it feel?

And take a moment and compare the right leg to the left.

Compare the left leg to the right.

How does it feel?

And from there,

We're slowly letting go of what we experienced.

And we're coming to the left hand.

The left hand thumb.

Connecting there deeply.

Observing,

Feeling.

If at any point in time you would fall asleep,

That's completely fine.

Just whenever you realize,

Come softly back to my voice.

Focusing on the left hand thumb right now.

Connecting to the index finger.

To the middle finger.

The ring finger.

The little finger.

To the palm.

To the top of the hand.

Connecting to the wrist.

And having your whole left hand in focus.

Take an inhale here for five seconds.

And hum,

Exhale for six.

Connecting to the left lower arm.

The elbow.

The upper arm.

The left shoulder.

And connecting from the fingers to your left shoulder.

Having your whole left arm in focus.

In awareness.

Take an inhale for five seconds.

And exhale for six.

Now again,

We're connecting with the left side of the hip.

Arriving there.

Taking your time to arrive there.

The left side of your hip.

And from there,

We're connecting with the left thigh.

The big muscles.

And again,

Honoring that part of your body.

Finding gratitude.

Connecting to the left knee.

Honoring,

Finding gratitude for your left knee.

And connecting to your left lower leg.

To the shin bone and the calf.

At any point you fall asleep,

That's completely fine.

Just come back to my voice whenever you realize.

Connecting to your left ankle.

To the left heel.

To the sole of the foot.

To the top of the foot.

The big toe.

The second.

The third.

The fourth.

And the pinky toe.

Having your whole left foot in focus.

In awareness.

Whole left foot in focus.

In awareness.

Take an inhale for five seconds.

And exhale for six.

Going deeper.

Connecting now to your whole left leg.

From the toes to your left side of the hip.

And again here.

Inhale for five.

And exhale for six.

Coming now up.

To your butt cheeks.

And to your perineum,

Between your anus and your genitals.

Arriving there.

And observing this space.

Feeling in.

Focusing.

You're doing great.

You're doing just fine as you're doing.

And slowly connecting to the spine.

The very start of your spine.

And you're starting to climb up the vertebra.

Vertebra by vertebra.

You're climbing up until we arrive.

At the belly button level.

The navel.

Arriving there.

Taking your time to get there.

And as soon as you are there.

Feel.

Without changing your breath.

While the belly is slightly moving.

To all the different sides.

Might be just super,

Super soft.

And now.

Allow yourself to.

Breathe deep into the belly.

Allow yourself.

To open the belly.

Breathing deep.

Feeling how the belly expands.

To the front,

To the right,

To the left,

To the back.

To all the different sides.

And let it go again.

Feel also the exhale.

How it's sinking into all the different sides.

And feel the expansion.

As you're inhaling.

Let's do it two more times.

To all the different sides.

And then as you're exhaling.

Feel how it's coming together.

In the center,

In the core.

And one more time.

Inhale.

Feel the expansion in all the different sides.

To the front,

To the right,

To the left,

To the back.

And let go.

Reconnecting to the vertebra.

And stepping further up.

Climbing further up.

Until you arrive at the sternum.

The start of your ribcage.

Arriving there.

Honoring that point.

Honoring that area around your body.

Feeling in.

And again.

As with the belly,

Feel here as well.

In your chest.

Having your standard,

Your normal breath.

Going on.

Do you feel a soft movement?

At the sternum.

Around the level of the sternum.

Chest,

Start of your ribcage.

Start of your ribcage.

Sternum.

Do you feel any kind of movement?

As you're inhaling.

Really softly.

And then deepen your inhale.

And again.

Feel an expansion this time.

Try to send your breath to your sternum.

And see what's happening as you're doing this.

Try to still have a soft quality here.

Not too forceful.

Not too relaxed.

Something in between.

And let go completely.

And come further up to your chest.

Come to your heart center.

Vertebra by vertebra.

Be climbing up further until we reach the heart center.

And there as well,

Rest.

Releasing your breath completely.

Just let your natural breath take over.

And can you feel this natural breath in your heart center?

Can you feel it arriving in your chest?

Now deepen again your breath.

Breathing in deep into your chest.

And expand your chest to all the different sides.

To the front,

To the right,

To the left,

To the back.

Continue two more times.

Inhale.

Last time.

And let go.

Great job.

Come up further right now.

Climbing up the vertebras further,

Up,

Further,

Up,

Further.

And we are going through the neck level right now.

Into the throat.

And when we are arriving at our throat,

Take an inhale.

And as you are exhaling,

Hum and hum at your throat.

Feel all the vibrations in your throat.

One more time.

Inhale.

And hum at your throat.

And hum.

Observing now your chin,

Your jaw,

Your lower lip,

Your upper lip,

Inside your mouth,

Floor of the mouth,

The roof of the mouth,

Your tongue.

Coming further up.

Come to your nose.

Observe the right nostril,

The left nostril.

Observing the right eye,

The left eye.

Observing the right ear and the left ear.

Observing the back of your head.

Observing between your eyebrows,

Together.

The third eye.

That's the point.

Take an inhale here.

And this time hum from out of your nose.

So really hum far,

Far,

Far up.

One more time.

Inhale.

And hum from out of the nose.

Come further up to the crown of your head,

The very top of your head.

And find blissful relaxation throughout your body while being connected with this point.

Amazing job.

Try to just be.

Let go of any kind of observation.

There is nothing that needs to be observed right now.

You have observed everything.

You have honored your body.

Let go of all the observation.

You're doing fine.

Completely safe.

Completely sound.

Let go of all the non-observation.

Coming back to your breath.

Feeling how the breath enters through your nostril.

And how it leaves.

And together with your breath,

Recall the intention that you found in the beginning of this journey.

Recall your intention.

And when you have it,

Repeat it three times together with the bell silently.

Slowly.

Observe your hands.

And whenever you decide it's time,

Pick a moment where you begin to move your fingers.

Pick a moment for yourself where you begin to move your fingers.

Doing the same for your toes.

Pick a moment where you begin to move your toes.

And start to move your wrist,

Your ankle,

Your elbows,

Your shoulders,

Your hips,

Your entire body,

Your core.

Coming back.

Feel free to either sit up,

Lie down still if you like.

Have your eyes open or closed in any kind of way that feels good to you.

Whatever feels good to you right now.

Feel free to drink something.

Samastha.

Sukhino.

May there be peace with all beings.

I'm bowing down in front of you for your discipline.