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.
In this advanced Insight Nidra session,
We will be working with the Crown Chakra,
Located at the top of your head.
This represents your spiritual connection to yourself,
Others and the universe.
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.
When you're lying down,
It's best to lie in what is called Yoga Shavasana.
You're lying flat on your back,
Your body is straight,
Your arms are a little away from the body just in a comfortable place and your heels are a bit wider than hip width,
Slightly wider than hip width.
The ideal is to maintain absolute stillness and by doing that it helps to keep the awareness within the body.
You're just following the voice and using your awareness.
So we're working with the Crown Chakra,
That's the one at the top of the head and if you wish either to yourself or out aloud you can chant the Om or if you prefer you can just hum,
It has a similar effect for about a minute and this helps to settle the mind down a little bit more.
Yes.
Thank you.
Please observe how are you holding yourself,
How much tension is there in different parts of the body.
Observe any tension and effortlessly just let it go.
Be aware of the space that the body is occupying.
Observe any sensations throughout the body,
Familiar sensations and any unique sensations.
Keep letting go of any effort.
Your body is supported by the ground.
The more you let go,
The more you'll be able to rest and connect the body and mind.
When you're no longer the doer,
The mind becomes free of effort.
Allow the body to dissolve into a waking sleep.
The mind sleeps but awareness awakens.
Become aware of the subtle breath when the abdomen and chest are still.
If you're able to,
Become aware that you're not the breather.
You're aware of the experience that your body is breathing.
You're aware of the energy that's in your body.
Just transition to the smooth breath.
You're just using your abdomen to gently breathe in and out without any pausing between the breaths.
Just transitioning from the in-breath to the out-breath.
When we inhale,
That helps to replenish the body,
Activates the sympathetic nervous system.
When we exhale,
It helps release mental emotional,
Physical tension,
And works more with the parasympathetic.
Just keep breathing.
Just keep breathing effortlessly into empty space.
Now transition to natural breath.
Just breathing normally.
The link between the in and out breath and the out and in breath is awareness.
Just transition to the out and in breath.
Just Just observe any sensations on the crown of your head.
Could be a tingling or warmth,
Slight itching,
Any sensation at all.
And just bring your attention through the hollow spaces of the body.
I'll just go through that.
Behind your closed eyes you may be able to see pinpoints of light.
Just bring that light through your head and neck to keep inside the body.
Through your hollow arms,
To the forearms,
And out through your fingers.
Bring that energy through your chest,
Through the abdomen,
The pelvis.
Again visualizing your legs as hollow,
Bringing your attention through the thighs,
Through your legs,
Out through your feet,
Into the ground.
Bring your attention back up to the area above the crown.
And if you can visualize a transparent screen.
For some of you it may be easier to hear that the screen's in front of your eyes,
In front of your heart.
Extend your vision through the screen,
Through which you see infinite space,
Extending as far as you can see.
You're at the threshold of pure I-ness where the dual mind no longer veils the light of the self.
We can reflect on the eye witnessing.
We just observe any sensations,
Feelings,
Emotions,
Thoughts or images.
We try to move from being a witness to being witnessing.
If some of these concepts are unclear just let them go.
We're going to move deeper into your awareness.
You can start at 10 and gradually in your own time count down to one.
With each step from 10 to 9 to 8 and so on,
Going deeper into awareness,
Deeper into your mind.
And maybe beyond your mind.
Keep observing with equanimity the spacious awareness.
We'll be here for about another 10 minutes.
Thank you.
You you you you you you you you you you you you you you you you So return to your breath.
Feel its rhythm and pace.
Breathe deeply in through your abdomen,
Into your chest,
Several times.
Simultaneously notice the back of your body on the ground.
On the front of your body facing skywards.
Notice space within you and surrounding you.
Let your body expand wider into that space.
Observe space between your fingers and toes.
Between your neck and your shoulders.
Feel peace in your heart.
If you're going to sit up just roll over onto your right side but you're welcome to remain lying down.
Whether you're lying down or sitting up just inhale deeply and as you exhale imagine yourself filling with the divine white or violet light.
Let's repeat that several times.
Just bring to mind the symbol of Om.
Just repeat it three times to yourself or out aloud.
When you're ready you can open your eyes.
So
