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 will be working on the Base Chakra,
Located at the base of your spine.
Ian will be providing an introduction to some of the basic techniques of Yoga Nidra on the physical layer.
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 lying in Shavasana,
Making sure your body is straight,
Arms bent a little away from the body.
Working with the physical layer,
It's good to again bring attention to one's diet,
What we eat and the subtle influence of food and also the influence of everything that we watch,
Read and hear.
Just for the next few minutes,
Developing awareness of your body from the crown to the tips of the toes.
And while you're still moving your attention down towards your toes,
We remember that waking and dreaming are a continuum of consciousness.
The mind only pretends they're separate states.
When we're awake,
The mind assumes the waking state is real.
When we're dreaming,
The mind assumes the dream state is real.
We're going to rotate through the body,
Starting with the third eye chakra,
Just putting your awareness in the third eye chakra.
With each location,
It's going a little bit deeper,
Moving down to your eyes,
Ears,
Nose,
Tongue,
Throat chakra,
Right shoulder,
Elbow,
Wrist,
Thumb.
I was going to the tips of all the fingers,
Forefinger,
Middle finger,
Ring finger,
Little finger,
Right wrist,
Elbow,
Right shoulder,
Left hip,
Left hip joint,
Left knee,
Left ankle,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe,
The half chakra,
Solar plexus chakra,
Sacral chakra,
The back of the body,
The whole of the back of the body,
Left shoulder,
Left elbow,
Left wrist,
Left thumb,
Forefinger,
Middle finger,
Ring finger,
Little finger.
Wrist.
Elbow.
Left shoulder.
Left shoulder.
Left shoulder.
Left shoulder.
Right hip joint.
Right knee.
Ankle.
Big toe.
Second toe.
Middle toe.
Fourth toe.
Middle toe.
Ankle.
Right knee.
Right hip joint.
Sacral chakra.
Solar plexus.
Heart chakra.
Throat chakra.
Third eye chakra.
The inside of your body.
The whole of the inside of your body.
Your whole body.
Breathing in deeply and filling your abdomen,
Then the chest.
On exhalation,
Emptying the chest,
Then the abdomen.
The inside of your body.
The inside of your body.
The inside of your body.
Bring your attention to the top of the head.
Exhaling so you're breathing from the top of the head down to the perineum at the base of the spine.
Inhaling so you're breathing from the perineum at the base of the spine up to the top of your head.
Imagine the breath flowing in a thin,
Milky white stream.
From the top to the bottom.
The bottom to the top.
Follow the subtle breath using your awareness.
Keep relaxing your body and mind.
Coming up to the third eye,
Resting your attention.
Becoming aware of any mental or sense processes that are active.
Moving down to the throat chakra.
Going deeper into the creativity center.
Noticing any dreamlike objects.
Moving down to the heart chakra.
Letting your awareness empty of any images,
Thoughts,
Sensations or experiences.
Emptying into the space of awareness between the left and right chest.
Moving down to the chakra.
Connecting to the earth.
Keeping deeper into stillness and silence.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Bringing awareness back to the space of awareness.
Bringing awareness back to the space in front of your eyes or the heart chakra.
Investigate by feeling into the body location,
The sense of I-ness.
Continue your awareness of the space with equanimity.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Moving down to the third eye.
Gradually come back to your breath.
For everything you have.
The food and where it came from.
The comforts you have.
Friends.
Family.
Your health.
Your heart grows bigger.
Say thank you for everything you have.
Inhale deeply.
And as you exhale,
Imagine yourself filling with a divine white or rose colored light.
