IN~Nidra Connecting With Your Center & Increasing Gratitude

This yoga~Nidra practice supports connection to the Earth through your base chakra. Ian will guide you to access a state of stability and grounding through the physical layer so you can access your sense of self. During the yoga Nidra phase you will investigate this sense of self by feeling into where it is located in your body. We will finish with a relaxation phase and a gratitude meditation. The benefits of this practice are; connection, determination, relaxation and gratitude.

Transcript

Welcome to Insight Nidra with Ian Mauroz.

This meditative practice combines Eastern and Western modalities of Vipassana,

Yoga Nidra,

Chakra work,

Archetypes and Body symptoms.

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 today we're starting with the Bey Chakra in the physical layer.

Putting your attention on the Bey Chakra between the pubic bone and the tailbone and L A N G or whichever sound you'd like to make,

Whether it's om or the humming sound or from your own spiritual path and see in their C note.

So for a couple of minutes.

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 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.

So as we're starting a new cycle,

Once again,

If you wish to make a determination something that you've been thinking about or that's occurred to you spontaneously for this next cycle.

This is psychological and philosophical focus on the specific goal.

Phrasing your intention in the present tense,

Saying it three times.

If you don't have one,

Then you can just leave that.

As with everything,

Confidence,

Determination and patience are essential to overcome distractions,

To find our true nature.

A simple determination is which they used to use in the past for Yoganidra to come from Swami Rama.

They used to say,

I will do it.

I can do it.

I have to do it.

I have to do it.

Working with the mind,

It can be bondage or liberation.

So we can use the mind for either.

I'll just give you one more minute to think about a focus if you have one.

If not,

Just rest in awareness.

Going to rotate through the body,

Starting with the third eye chakra,

Just putting your awareness,

The third eye chakra,

With each location going a little bit deeper.

Moving down to your eyes,

Ears,

Nose,

Tongue,

Throat chakra,

Right shoulder,

Elbow,

Wrist,

Thumb.

I was going to 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,

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,

Right hip joint,

Right knee,

Ankle,

Big toe,

Second toe,

Middle toe,

Fourth toe,

Little toe,

Right elbow,

Ankle,

Right knee,

Right knee,

Right hip joint,

Solar plexus,

Half chakra,

Third chakra,

Third chakra,

The inside of your body,

The whole of the inside of your body,

Your whole body,

The whole body,

Breathing in deeply and filling your abdomen,

Then the chest,

On exhalation,

Emptying the chest,

Then the abdomen.

You attention to the top of the head and 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 the top of your head.

Imagine the breath flowing the 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.

Bring your 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.

Sub-vocally repeat the word I-I and try to feel where this word resonates as a body sensation.

It may be experienced behind the eyes in the head as the sensations evoked by the non-verbal sound of I-I continue to be experienced.

The sensation revealed by the vibration of I-I may drop into the heart chakra to the right of the heart.

Continue your awareness of the space with equanimity.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Be here for about another 15 minutes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Letting your awareness back to the space in front of your eyes.

Gradually come back to your breath.

And imagine yourself sitting high above the world,

On the silver platform,

Looking down upon the earth.

Feel your heart grow with thankfulness 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.

A network of silver lines connects you to every sentient being.

Feel your heart grow larger.

Inhale deeply.

And as you exhale,

Imagine yourself filling with a divine white or rose colored light.

Repeat several times.

You're welcome to stay lying down,

But if you wish to sit up,

Just roll over onto your right side.

And move up to the sitting position if you're going to sit.

We're going to move into the archetype visualization.

Just make sure you're comfortable.

Picking up at dawn,

You find the river has cast your boat into a serene pool.

There's a walled garden around this pool,

Graced by nodding sunflowers.

Stepping ashore,

You watch the sun rise overhead.

A white horse representing strength and purity comes to drink at the pool.

You observe as your real self surfaces and mounts the horse.

There's no saddle or reins showing you're in control of your conscious and subconscious minds.

Your arms are open to embrace the joys around.

The day is clear.

You notice insects busy in the grass.

The seeds and petals on sunflowers.

The way the light sparkles on the pool.

You ponder about your purpose on earth.

On this journey,

You've been tested,

Confused,

Felt fear,

And been amazed.

But this is the first time you've been purely happy.

Your mind feels illuminated.

Your spirit is as bright as a sunbeam.

You start to gaze at the sun,

Large and golden.

You smile and shine,

Growing brighter.

You realize your restrictions and ego fall away,

Turning to pure sunlight.

You realize this is the real you.

The realization fills you with warmth and see that the garden,

The sun,

And the real you all exist within.

You just have to meet your inner light.

This reflect on any of these aspects.

We'll carry on with your process of Yoganidra.

We'll be here for about five or eight minutes.

We'll be here for about five or eight minutes.

We'll be here for about five or eight minutes.

Thank you.

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