Experience The Body Mind Connection

1. Welcome To Body-Mind Experience: Hi and welcome. My name is Marcel Grew and I'm a certified yoga teacher with years of experience in helping people reconnect with their body and mind. In this course called experience the body mind Connection, you'll journey through seven short practical lessons designed to help you notice, understand, experience, and gently shift how your body and mind interact. Each lesson follows a simple structure. First, we explore a key topic together, and then we move into a short guided practice. To help you embody what you've just learned. It's designed to be taken chronologically with each step building on the lost. Drawing from timeless yoga principles, the course helps you to step back from automatic reactions like frustration when something spills or tension when something unexpected happens. Step into greater clarity and calm. You'll explore simple, meaningful ways ground into your body, observe your mind, and uncover the subtle expectations and labels shaping your daily experiences. No previous experience with yoga or meditation are required. Just your curiosity and your openness. I wish you a lot of fun and an efforts state as you move through this course. Remember that if something doesn't click right away, that's completely fine. Rest easily by understanding it will all make sense in time. Ready to see your life clearly freshly and fully, then let's begin. 2. The Awareness Gateway: Welcome to this first layer. Welcome to this journey of experiencing your body mind connection. I'm Marcel Grew and I'm glad you're here. Today we explore awareness. Let me tell you a story. There was a time in my life when I realized something that had always been there quietly shaping how I live. But I had never really seen it. I noticed how deeply caring I was towards others. I listen to space, generally try to understand the viewpoint of this person is human. But the perspective. And that's beautiful. But then I saw the contrast. I wasn't giving myself the same care. I'd make myself small in conversations, hold back my truth, and often believe that others' opinions mattered more than my own. That pattern had become so automatic like sunglasses. I didn't know I was wearing. And once I saw it, I couldn't unsee it. That awareness didn't change everything overnight, but it gave me a choice. Slowly, I began to include myself in the circle of care, and I started standing up firmly not by pushing back, but by staying present and valuing my voice just as much as I valued theirs. Think about awareness as a pair of sunglasses, you've forgotten you're wearing. You might not notice them, but they're shaping everything you see, feel, and experience. Together, we gently notice these hidden layers. Awareness is a quiet space within you that notices sensations, emotions, thoughts and reactions. It's a part of you that's awake, present, and simply observing it matters because when you're unaware, life can feel automatic. You're reacting without even realizing it. When you become aware, you gain space, you choose how you respond, how you're acting. So some examples might be, have you suddenly realized your shoulders were tight or you're breathing shallow and didn't even know when that tension started, maybe you've noticed yourself snapping at somebody and then immediately wondering, why did I react that way? You don't need to change your thoughts or stop them. Awareness is simply noticing what's already happening. Find a comfortable position and gently close your eyes, bring your attention softly to your breathing. Simply noticing the air entering and leaving. You're not changing anything, just observing, serving, serving without trying to change anything, notice the sensations in your body, maybe heaviness, tension, warmth, calmness, whatever it is, notice it. Notice the sounds around you without labeling them as good or bad, just allowing them to arrive and pause. Now gently, become aware of your own awareness. Sense the presence in you that notices all the sensation, the sounds hands, the quiet space of observation. Rest here for a moment, doing nothing, simply being aware. Slowly, start to deepen your breath, healing your body again in the chair, floor beneath you, and open your eyes gently. What you've just experienced was your natural ability. Notice. Awareness isn't something new. You've learned something you've remembered. I invite you go through your day and notice when you become aware of your reactions, your breathing, your tensions, gently ask yourself, what am I noticing now that I usually overlook Thank you for your discipline and your practice today, Namasti. 3. Ground Into The Body: Sensation As Anchor: Welcome to the second lesson, the ground into your body. My name is Marcel Groom and it's my pleasure to have you. Last time we explored awareness, today we are deepening our attention and land fully in our bodies. Your body is always in the present moment. Today we'll practice sensing, feeling into your body, rather than thinking, allowing the body itself to become your anchor. So let me tell you a story. When I first started practicing yoga Nidra, I realized how disconnected I was from my body. I would lie down and try to feel what my thoughts would rush in, memories, to do lists in a commentary. They filled the space where sensation might arise. I had done intense physical things before, strenuous walkouts, long hikes. And yes, in those moments, I could feel my body. But even then, I was often being driven by my mind, pushing, achieving, overriding. What Yoga Nidra revealed was something entirely different. It wasn't about intensity. It was about listening gently, patiently, curiously, without expectation. Over time, I began to notice the warmth in my hands, the heaviness of my legs, the soft rhythm of breath in my belly. And along with that sensing came something else I didn't expect a more kind way of holding my soul, of treating my soul. I began to care about my body, not as something to push through, but as something to care for. And, of course, sometimes you want to push yourself because you care for yourself. That shift from tuning in to actually valuing what I felt became one of the most important steps on my path. You might think, my shoulders are tight, and that's thinking. But what if you simply felt the tightness directly? You might think, Oh, my shoulders are tight. Instead, let's try to feel in and let's forget about the thinking, just observing. We're overgoing this thinking of trying to say something out of, like, how it is. Instead, we are just observing and feeling without putting things in words. The body is honest. It reflects your real time state clearly. When you connect directly, stress and reactivity soften. Noticing how tension arises in stressful moments, feeling warmth or ease during relaxation, sensing subtle shifts like numbness or restlessness as clues, not problems. Really feeling in to how your body feels. Almost like listening to clues of, like, when you're eating and you had enough, like, Oh, yeah, I don't want to eat anymore. Let's now experience feeling in more instead of just going over the awareness aspect of feeling in more through the body, not the mind. We are disconnecting from the mind right now. Find a comfortable posture and gently close your eyes. Begin by noticing your feet, feel the contact with the ground. Now move attention slowly upward. Your ankles, cough, and moons, knees, thighs. Notice sensation as it actually is, maybe warm, tense. Or neutral. No need to change it. Gently bring your attention to your hips, belly, chest, and shoulders. No need to change anything. No need to label anything. Just feel in. Notice what you feel without labels or stories. Now rest your awareness in your hands. Feel warm, tingling or simply present. Since your whole body at once, right now, a living field of sensations anchoring you here and now coming up further to your head, your jaw, your lower lip, your upper lip, inside the mouth, the top of the mouth, the floor of the mouth, your tongue, your right nostril, your left nostril, your right eye, your left eye, in between the eyebrows together, your forehead, your back of your head. And the very top of your head, again, focusing just feeling your entire body right now. Slowly deepen your breath. Take a slow breath, and as you open your eyes, they with the sense by grounding into sensation, you step deeper into the present moment. Your body's wisdom is always here ready for you, bringing you back to the present moment. It's just one of the gateways that I show you. In your journal or mindfully through your day, ask yourself, what happens when I simply listen to my body, when I simply listen my body without labeling, without telling stories, listen. Thank you for your discipline and your work, Namaste. 4. Observe The Mind: Patterns Without Pull: Welcome back. I'm glad you're here today. My name is Marslgrew and today we observe the mind. The day we shift our attention to your mind, not to control it, but simply to observe it. Let me tell you a story. There was a time when I became hot in a repetitive thought pattern, obsessive, really. It would come in the evenings, repeat itself through the night, and start again the next day. I didn't have much control over it. It just kept looping. Strangely, it was helping me at that time. That pattern gave me something to hold onto. It created a sense of control when everything else felt uncertain. But eventually, life changed, things settled, and that pattern, without force, without effort, just disappeared. That's when I understood sometimes our minds cling to certain thoughts, not because they're helpful in the long run, but because they offer a sense of safety in the moment. And often those patterns fall away naturally when they are no longer needed. But shifted everything for me was noticing this, not reacting, not judging, just observing, witnessing. That's the practice yoga teachers, yoga chitaRita neuruda fighting the fluctuations of the mind, not by suppression, but by awareness. And in that awareness, we begin to feel choice again, space again, peace again. So again, in yoga, we say yoga chitaita Niruda meaning whiting, the fluctuations of the mind. So we feel drawn to a certain fault, and then maybe another and then another fault, and you're kind of, like, going back and forth and creating a little bit of chaos inside of um. This doesn't happen by pushing away the thoughts like what we want to do by biting the fluctuations of the mind. Rather, it occurs naturally when you step back and observe these thoughts with openness. Imagine your mind as a busy street. Thoughts like cars are passing by, quickly, observing means standing peacefully on the sidewalk and watching them, simply noticing each vehicle rather than chasing them or jumping in front of them or driving with them. So this skill helps you feel calmer during stress, clearer in decision making, and more patient in relationships. You don't need to stop or change your thoughts. Just watch gently and curiously. So let's try this gentle observation together. Find a comfortable posture and close your eyes gently. First, become aware of your breath. Noticing its natural rhythm. And then gently bring awareness to your mind. Watch your thoughts quietly as they are appearing. Allow them to come and allow them to go like opening up a window, knowing that these faughts if they are important, are coming up again. If you notice a thought that is pulling you in, gently unlege that and step back again, softly observing. Notice how thoughts rise, move, and fade away like clouds slowly passing through the sky of your mind. Simply rest here a moment. Ally noticing, gently allowing thoughts to appear and disappear. Slowly, deepen your breath, heel your body and open your eyes gently. In this practice, you started cultivating a skill of neutral observation, creating inner spaciousness and calm, creating more space between the thoughts. Throughout your day, whenever you realize that your mind feels busy, pause briefly and ask yourself can I gently watch this spot without reacting? Abundant love and blessings to you. As you tomorrow. Let us see 5. The Dance Between Body And Mind: Welcome back. It's my pleasure to dance with you right now as this is the dance between the body and the mind that we're connecting with today. My name is Marcell Grew, and it's my pleasure to have you today. So we put body and mind together. Let me tell you a story. A few years ago, I experienced a herniate disk and with it, kind of pain that is hard to describe, sharp, constant, and it took over my life. First, I thought it was purely physical, something I had done wrong with my body, something to fix. But over time, I began to send something deeper underneath it. That pain wasn't just coming from my body. It was psychosomatic. Psychosomatic comes from the Greek words, psyche, meaning mind or soul and Soma meaning body. It describes the powerful way that stress, emotion, or mental tension can shape what happens in our physical body. In my case, I had been living under quiet but constant pressure, chronic stress that built up over years, I kept going, kept pushing, ignoring tension, overriding my limits. And eventually, my body said, stop. For months, everything came to a halt. I couldn't keep running. I had to listen. And in that stillness, I began to notice what hadn't been working, not just in my spine, but in my life. It was like a machine finally turned off and I could hear the gears grinding old habits, outdated beliefs internal pressure. I didn't even realize I carried slowly, I started to replace those parts, not by force, but through awareness, breath, and kindness. Instead of trying to work harder, I made space to heal. I began holding my body more gently, more consciously. And although the healing is still ongoing, it's no longer a struggle. It's a relationship. A psychosomatic conversation between my body and mind. And yoga taught me to listen. You posture, breath and physical tension, don't just reflect your mental state. They influence it. And likewise, your thoughts and emotions have a direct effect on your body. In this session, we'll learn how to notice this ongoing conversation and begin to shift it toward greater ease. In yoga, we often say, ask the body, so the mind, ask the mind, so the body. They are not separate. One mirrors the other. When you're stressed, you may clench your jaw or shoulders, and this tension sends signals to your brain that something's wrong. But when you breathe slowly or soften your posture, the mind often quiets as if reassured. Yoga encourages us to notice the signals within our body and mind, not to control them, but to understand them. By becoming aware of this dance, you begin to shift the rhythm. Let's feel into this connection directly. Find a poser that allows you to feel both relaxed and alert, close your eyes gently. Begin by noticing your breath. It's natural rhythm. Now, gently scan your body, your face, shoulders, chest, belly, hips, your legs, your arms your feet, your hands, notice any areas of tightness or ease. As you observe each area, also notice your faults. Are they fast, slow or neutral? Take a deeper breath. And as you're exhaling, invite your body to soften just slightly. I invite you to also open up your palms. So your shoulders are going just a little bit for your back. It's kind of like showing me your palms. And again, take an inhale. And an exhale. Hm. Is iting your faults and being kind your faults, understanding that this moment is important for you to realize what you need to realize and you can only do it by relaxing your faults. There's no need to go anywhere or do something. The only important things that we become aware of your faults and your body at the same time, understanding that if we come one of the two, the other it's likely to follow. And so we come into a positive spiral of relaxation, if we allow. Start to deep in your breath. Let your awareness settle back into the room that you are and slowly open your eyes The body and mind are always communicating. When you listen gently to one, you begin to soothe the other. As you move through your day, pause and ask yourself, is my body mirroring my thoughts? Or are my thoughts reacting to my body? I'm bowing down in front of your discipline, abundant love and blessings to you. I must stay. Mmm. 6. React Or Respond: Transforming Everyday Reactions: Welcome back. My name is Marcia grew, and it's my joy to have you here for this lesson five. In this session, we explore something you like to experience daily reactions. Let me tell you a story. I'm not a St.. I also fall into these traps sometimes and something happens, plans change, and noise triggers me. Someone says something sharp. Maybe I mistaken some object for dirt or something else and I react strangely. And instantly I feel it, frustration, sadness, defensiveness. Sometimes I sigh, sometimes I shut down. Sometimes I snap. These reactions are automatic and for a long time, they just run the show. What's changed over time isn't that I've stopped reacting. It's that I've started to notice when it happens. I catch the wave, and sometimes sometimes, I pause, I breathe. I am in control. That breath doesn't always change the feeling, but it creates just enough space, enough not to lash out, enough to stay present, enough to let energy move through without acting from it. And, you know, by doing this little thing, by not acting out with a full body reaction, I'm actually changing something deeper. I'm reshaping my mind. I'm reminding myself I do have a choice. And that feeling it's amazing. Not because I've become perfect, but because I'm beginning to live with more awareness. And to me, that's power. Whether it's a dropped spoon, an unexpected email or someone cutting you off in traffic, reactivity happens fast. Yoga teach us that we don't need to suppress or control our reactions, and we can notice them, pause and choose how we want to respond. A reaction is fast, often automatic. A response has space. It carries intention. You don't need to have your expectations met all the time. So understand that you can step back and things don't need to be perfect all the time in your world, but you can just be like it and see how it feels. You can also breathe when something triggered you and then decide how you're going to respond. You spill water. Do you immediately tense or curse? Can you train yourself to breathe before acting? Even one breath can shift a reaction into a response. Let's practice building that space between impulse and action right now. So sit comfortably and gently, close your eyes. Begin by noticing the breath just as it is. Now bring to mind small recent moment when you re perhaps with frustration, impatience, or withdraw reimagining the scene and notice what happens in your body. Now imagine pausing taking one slow breath before responding. Heel into the space that is being created. Take a deep breath. Let it go with a sigh. Mm and slowly gently, open your eyes. You reactions are not flaws. They are invitations wake up and you don't have to change everything. Start with one breath. So today, when something unexpected happens, pause and ask. Can I respond instead of react? Even just once. If that said, abundant love and blessings to you. Namast 7. Labels, Expectations, And The Stories We Tell Ourselves: Welcome to the sixth lesson labels and expectations and the stories we tell ourselves. Today, we explore something subtle but powerful the inner stories and labels that color our experience. I'm very excited to share this lesson with you today. My name is Marcel Grew and let's get started. Let me share a story. There is something I wish I had learned much earlier in my life. What you say, especially what you say to yourself. It's creative. What I mean by that? Think about affirmations, as well. If you're believing them, it's either lifting you up or pushing you down. Of course, an affirmation alone won't make a certain thing happen for sure, but it's guiding the way like, where you want to go. Not in some abstract poetic way. I mean, literally creative. The words you use, the stories you repeat in your head, even the jokes you make about yourself, your body hears them. Your nervous system reacts to them. You being takes them in. If you constantly call yourself weak or stupid or broken, even just kidding, you're shaping your identity around that. You're making yourself small with your own voice, and what happens over time, you stop trusting yourself. You start seeing life through that same distorted lens. I've met people who were deeply sick, not just physically but mentally and emotionally, because they had been systematically sabotaging themselves for years and years. They didn't know they were doing it. They couldn't see their own beauty because they were so connected to the dark story they had created. And I don't say that to judge. I say that because I've been there too. We all have our inner narrator, and if we don't become aware of it, it runs the show. So we want to be able to see clearly, and this clarity begins with noticing the story we're telling ourselves in each moment. When we change the story, not by pretending, but by becoming honest, kind and clear, we stop creating inner hell. And we begin one thought at a time to return to the truth who we are. Without realizing it, we often judge what's happening, not based on what it is, but on what we think it should be. What tightness that tightness in the chest, we label it anxiety, that person who didn't respond the way we hope we call it rejection. The ability to see clearly without projecting assumptions, expectations or old wounds. This lesson is about noticing how those automatic labels are shaping our reactions and how we can lose their grip. So our mind is constantly naming and assigning meaning what we say to ourselves even chokingly shapes how we feel. If we constantly put ourselves down, our nervous system listens. And if we tell ourselves, life is hard, we start seeing only what confirms them. You try something new and instantly say, I don't like this. Is that really true or just familiar? You expected someone to respond differently and you feel hurt, but maybe the pain came from the story you told yourself about what should have happened. We label emotions all the time. This is bad. I shouldn't feel this way. But what if sadness is just sadness? A problem to fix, but an experience to feel. Let's gently explore how to experience sensation and thought without labeling. So find a comfortable position and allow your eyes to close. Begin by noticing your breath. No need to change it. Just let it anchor you. Now, bring awareness to your body. Notice sensations as they arise. You might feel warmth, ingling stillness, hightness, maybe sadness. Just name them without judgment. I thoughts arise, notice them too, gently name them, planning, worry, doubt, love, and let them float by. Now, see if you can allow each moment, each sensation, thought or feeling to simply be no label, no need to change it. Presents. But So feel into your body again. No labeling. No need to change it. Just presence, awareness, serving. Then check in with your fonts. No need to label them or name them. Now, see if you can allow each moment, each sensation, thought or feeling to simply be no label. No need to change it. Just presence. Just resins. Start to serve your breath again. No need to change it. Bring your awareness back to your breath. Begin to move your fingers. Begin to move your toes. Whenever you're ready, open your eyes. Labeling is natural. With awareness, we get to choose how much power those labels have. And in that choice, there is freedom. When you notice yourself reacting strongly, ask what label or expectation might be shaping this moment. And what happens if I let it go? Thank you for practicing with me today. Honoring your discipline, abundant love and blessings to you. Have a lot of wonderful thoughts for yourself today. Nama Stein. 8. Bringing It All Together : A Full Body Mind Experience: To this final session. Congratulations for making it this far. My name is Marcel grew, and it's my pleasure to guide you through this last lesson. Or the past six lessons we've explored awareness, body, mind, reactivity, labeling, and the hidden expectations that shape our experience. Today, you bring it all together, not by thinking about it, but by feeling it. This practice is inspired by Yogaira, which means yoga sleep. It's a deep, restful state in which your body and mind relax and your awareness remains awake. All you need to do is lie down or sit comfortably and be present what arises. You've learned tools to notice your inner world, how your body mind, and breath communicate. Now you're invited to sense it all at once. So I invite you to already close your eyes. Find a great position for yourself. There is no right way to experience this. Simply stay open and let practice wash over you and help you integrate. So let's begin this final integration. Lie down or find a very comfortable seat position, close your eyes and take a slow deep breath in and let it go. Mm. Begin by bringing awareness to your body as a whole. Feel the weight of your body resting. Feel the connection with your. Now notice your breath soft, gentle, steady. Bring your attention to the crown of your head and slowly guide awareness down to your forehead, your eyes, your nose, your lips, your jaw, your ears, back of your head, your neck. Ont you kneel downward, your shoulders, arms, elbows, hands, fingers, chest, belly, hips, legs, knees, chins, halves, ankle, sole of the foot, foot, and the toes. If each area, simply notice sensation, no need to change anything. Start to feel calm, feel even more calm. As you learned so much through these lost lessons. Let a natural understanding come into place. Completely effortless. Looking at your faults, letting them go completely, and trusting your higher self, integrating the knowledge that you've learned, trusting that you will remember at key points in your life, how you can change and grow and become the human that you want to be. Get a bit closer to that best version of yourself. Just a bit closer. Completely relaxing more and more. You feel in your potential. You relax into this potential. You start to feel this warm going through your entire body as this warmth honors your practice and what you're doing, honors what you've learned, honors, your discipline and the amount of effort that you put in. Understanding that these practices were neither easy or difficult for you. They just were, and you did them, and you learned them. So coming away from labeling and connecting something that is hard with something that is good, rather connect something that gave you another view in your life and honoring it, bowing down to it, being grateful for it. Feel gratitude in your body right now. In your entire being, feel gratitude as you're looking at your thoughts. Feeling gratitude, pulsating through your entire body, in your toes, in your fingers, at the crown of your head. Everywhere. Gratitude. Gratitude. Retitude. Nothing to fix, nothing to chug. Only awareness, presence, and feeling. Slowly deepen your breath. Wiggle your fingers, wiggle your toes. Start to move your entire body in any kind of way you want to move your body right now and open your eyes when you're ready. Let me tell you a story as we are concluding slowly. This wonderful course. I'm reminded of something simple and deeply grounding humility, not as posture of weakness, smallness, but as natural result of being fully present. There's a quote I love. Humility is not thinking less of yourself, but thinking of yourself less. So thinking less frequently of yourself and thinking others more. When we deeply connect with our body and mind, not as a problem to fix, but as something to witness with care, we soften. We stop needing to prove ourselves, we stop identifying with every thought or label. We remember that we're not the center of everything but a part of something bigger. And that's the gift of this practice, a quiet return, wholeness, a deeper presence, and the humility to live in awareness, not perfection. As we rest together in this final session, let that humility rise gently on you. Not as something you perform, but as something you remember. But being alive, being aware and being kind is already enough. As you move forward, ask yourself, what would it feel like to live from this awareness a little more each day. If these words, this course is concluded, I'm bowing down in front of you for your humility, your discipline, your support. Lou Samasa Suki onto. My there be peace with all the beings Abundant love and blessings to you. My name is Marcel grew, and I hope to see you again. Namaste.