IN-Nidra Sacral Chakra Guided Meditation

This meditative practice can benefit those wanting to connect with their emotions and creativity. The chakra is also the first one to master on the spiritual path hence monks wearing orange robes. Here we combine the fluidity of the water element to bring more harmony into your everyday life by harnessing the power of your breath.

Transcript

Welcome to Insight Nidra with Ian Melrose.

This meditative practice combines Eastern and Western modalities of Vipassana,

Yoga Nidra,

Chakra work,

Archetypes and Body Symptoms.

We are working with the Sacral Chakra,

Located at the sacrum.

It is the center of sensuality,

Creativity and emotions.

We'll be focusing on the layer of our breath or prana.

It is now time to prepare for Insight Nidra.

Please lie down in Shavasana with your feet hip width apart and your arms slightly away from the body,

Palms up.

Make sure you are warm,

Comfortable and relaxed.

It is best if you are in a dark room.

Use an eye mask if needed.

Ian will now begin this guided meditation.

So I'll just go through some of the basics and that is we lie in Shavasana which is on your back.

Your body should be straight,

Your arms a little away from the body in a comfortable position with your palms turned upwards and the legs slightly wider than hip width and saying to yourself I'll remain awake,

I won't go to sleep.

Just concentrating on hearing and awareness.

And because we're working with the sacral chakra,

The sound associated with that is VAM.

So you put your attention onto the sacral chakra which is just below and behind the navel.

Just watching for any sensations first.

And the reason for using these chants is that it helps the mind to settle more quickly and brings focus to whichever area we're working on.

The chant is V-A-N and ideally it's done out loud.

We'll do that for about a minute.

Today we'll be working more with breath.

So try to sense the central channel,

The sushuma,

The energy counterpart of the spine which may be just in front of the spine.

We're going to start with something called Nadi Shrodham which is working with the left and right nostrils.

You don't have to use your fingers,

Just breathing in through your left nostril and out through your right nostril.

Breathing in through your right nostril and out through your left nostril.

When you breathe out through your right nostril,

Try to send the breath down to the sacral chakra at the navel.

And then when you breathe in,

Try to breathe in from the sacral chakra up to the left nostril.

Breathing out through the right nostril down to the sacral chakra.

Breathing in from the sacral chakra up to the left nostril,

Just in that cycle for about another minute.

Breathing in through your left nostril.

Breathing in through your right nostril.

Breathing in through your left nostril.

Just keep developing the feeling of relaxation similar to just before sleep.

While you're doing yoga nidra,

Practice inspecting the quality of your thoughts.

Just watch the body breathing.

How are you holding yourself?

Observe any tension and effortlessly let it go.

Be aware of the space your body is occupying.

Let's observe any sensations in your body,

Familiar or unique sensations.

Become aware of the space you are in.

Become aware that the body is being supported by the ground.

Allow the body to dissolve into a waking sleep.

The mind sleeps but awareness wakens.

Become aware of the subtle breath where the abdomen and chest are almost still.

You're starting to be aware that you're not the breather.

Just bring your attention to the head area.

Bring your awareness inside the head.

We're just going to move down through the hollow spaces of the body with your eyes shut.

You can either see white pinpoints of light or if you're very visual you might see an orange colour.

Just bring that energy down through your neck.

Through your shoulders,

Into your arms.

The forearms trying to stay within the hollow of the body.

Through your hands,

If you can extend that energy beyond your fingers.

Keep bringing that energy down through your chest.

Inside,

Through the hollow spaces of the body.

It's visualising the whole body is empty.

Through the abdomen.

Every fluid is draining down through the body.

Through the pelvis.

Just taking away any blockages,

Any negativity.

Legs Feet And beyond the toes,

Into the ground.

And while you're at the soles of your feet,

Just take a deep breath in and scan up the body up to the crown of your head.

And from the crown of your head back down to the soles of your feet,

About 10 breaths.

And gradually,

You'll find you don't have to take a deep breath anymore.

Just be a very subtle breath.

Being aware of the breath.

Travelling from the soles of the feet up to the crown of the head and back to the soles of the feet.

About 10 breaths.

And about 10 breaths from the ankles to the crown,

From the crown to the ankles.

Babysitter.

Thank you.

Thank you.

And about five breaths from the knees to the crown,

The crown to the knees.

And as you breathe in scanning up,

Taking the energy from your surroundings.

And as you breathe out going down the body releasing toxins,

Thoughts,

Tiredness,

Negativity.

And about five breaths from the base chakra,

Which is between the pubic bone and the tailbone from the perineum up to the crown and back.

About five breaths.

And about five breaths from the solar plexus chakra,

Which is at the apex of the ribs.

Or you can take it from the spinal level,

Which is at the bottom of the ribs up to the crown and back.

And about five breaths from the heart chakra,

Which is either in the front at the heart level or at the back,

The middle of the dorsal region to the crown and back.

And about five breaths from throat chakra or the bottom of the neck to just above the crown and back.

And about five breaths from the midbrain,

The centre of the head,

Just behind where the eyebrows join up to just above the crown and back.

And the last five breaths from the upper lip to just above the crown and back.

And about five breaths from the upper lip to just above the crown and back.

Bringing your attention back from the silence through the awareness of the quietness of the mind,

The smoothness of the breath,

The stillness of the body.

Feel your breath flowing in and out of your nostrils.

Feel this rhythm and pace.

Breathe deeply into your sacral chakra,

Into your chest and breathe out.

Just repeat a few times.

Notice space to the left of you.

Space to the right of you.

Become aware of the back of your body on the ground.

The front of your body facing skywards.

Notice all the spaces simultaneously.

Let your body expand wider into those spaces.

If you're going to sit up in a few minutes,

You can start to move your fingers and toes,

But if you wish you can continue to lie down and go deeper into yoga nidra.

Gently move your head side to side and roll over onto your right side.

If you're going to sit up you're welcome to stay lying down.

Just keeping your eyes closed gradually make your way to sitting position.

Make yourself comfortable,

Just lengthen your spine.

Just keeping your eyes closed.

Inhale deeply and as you exhale imagine yourself filling with a divine orange or white light.

Just repeat that a few times.

Reviews

Excellent.
The nose- sacral breath could be repeated instructions on, idk if I did them properly.

A wonderful session enjoyed all the breath work took me deep within thankyou Ian

Great breath work and so different from most nidra practices. But I loved every minute of this meditation. Thank you sincerely.

Another relaxing meditation by Ian Melrose. Loved the alternate nostril breathing with the combination of visualising orange light through the body. Thank you