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.
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.
The Nyasa which is about N-Y-A-S-A just means taking the mind to the point of whatever part of the body you are focusing on.
As I say we are working with the Heart Chakra.
So the sound for that is Yam,
Y-A-N or you can use the Om sound A-U-M and whatever parts of your body have a problem.
You can just put your fingers lightly over that part of the body.
Say it's the stomach,
You can just put your fingers lightly over the stomach or your whole hand and when you're chanting the Y-A-M or Om out aloud just feel the vibration in that area.
If it's more your nervous system which is affected you could put your hand over the Brow Chakra or the Crown Chakra or Heart.
Just wherever you're drawn to.
I will start to work with that.
So move your hand forward at this point like that.
Thank you.
Thank you.
Move your awareness to the central channel,
The citumna,
Through which the subtle breath flows.
You won't really be able to feel that channel,
But you can just start to sense where it is in front of the spinal column through the centre of the body.
Sometimes it helps to imagine the flow.
The same with the energy flows either side of the spine.
By starting to visualise it or imagine it,
We can start to link more readily with it.
On the left is the female energy called apana,
And then the right prana,
The active male energy.
And these energy channels reach a point from where they emerge,
The crown chakra.
So just visualising starting to sense the central energy in front of the spine.
The two energy channels either side,
Which merge at the top into the crown chakra.
Just put your awareness there for the next couple of minutes.
Thank you.
Thank you.
Thank you.
Neither use a white or green light on each part.
Starting with the right upper extremity.
Visualising all the sensations,
Feeling all the sensations in the right upper extremity.
Moving into the chest.
Moving your awareness into the holes of the chest cavity.
And after each part,
Just repeat it to yourself to help to forge those,
Your own connections.
Moving to the left lower extremity,
Left leg,
Feeling all the sensations throughout left leg,
Foot.
Feeling,
Connecting with the earth.
Moving to the whole of the left upper extremity,
Left arm,
Hand.
Visualising the light energy beyond the fingers.
Moving to the right lower extremity,
Right leg and foot.
Being aware of the whole of the inside of the right lower extremity.
The head and the neck.
Being aware of all the sensations.
Moving down to the abdomen.
The whole of the abdomen,
Back,
The sides,
Inside.
As we're working with the heart chakra,
That's associated with the lungs,
The skin,
Skin through the sense of touch.
Because we're working with air,
Touching the skin,
Lungs,
Heart.
The thymus glands are your immune system.
As working with any of those areas or your circulation for the next couple of minutes.
Moving to the right lower extremity,
Left leg,
Feeling all the sensations throughout left leg,
Foot.
Moving your attention up to the third eye.
Middle of your forehead.
Just acknowledging any emotions which are rising like clouds in the clear blue sky.
Moving down to the right lower extremity,
Left leg,
Feeling all the sensations throughout left leg,
Foot.
Moving down to the right lower extremity,
Left leg,
Feeling all the sensations throughout left leg,
Foot.
Moving down to the right lower extremity,
Left leg,
Feeling all the sensations throughout right leg,
Foot.
Moving down to the right lower extremity,
Left leg,
Feeling all the sensations throughout right leg,
Foot.
Moving down to the right lower extremity,
Left leg,
Feeling all the sensations throughout right leg,
Foot.
Moving your attention down to the throat chakra.
Just appreciating how far outside your body can you sense the air.
Just having awareness in every direction,
Back,
Front,
Sides,
Feet,
Top of the head.
How far can you feel in every direction?
The next few minutes.
Moving down to the right lower extremity,
Left leg,
Feeling all the sensations throughout right leg,
Foot.
Moving the mind back up to the area,
Third eye centre.
Just feel the energy field of the whole body.
Moving your attention to your right hand.
How do you feel the energy in your right hand?
How do you know your hand is still there?
Just sense the space,
The present moment in your surroundings.
The air between the in-breath,
The out-breath.
Try to witness.
What enables you to feel the body?
To have emotions come and go?
Is it presence?
Consciousness?
Your higher self?
Just reflect on any of these concepts.
Either feeling the energy field of your body.
Or sensing the space.
Reflecting on what enables you to feel the body and emotions.
Be here for another 10 minutes.
Gradually,
Just come back to your breath.
Just feel the air between the back of your body and the ground.
If you wish,
Just feel your heart connect to each other through your arms.
Just visualising your fingertips touching.
Imagine that your arms are hollow.
You're pushing white or green energy from your heart down your arms to each other.
Sense this flow going round and round.
The Sangha,
All of you.
If you wish to include someone else,
Just put them within this circle.
Just relax.
Just observe the air between your fingers.
Breathing your toes.
Between your arms and the trunk.
Just breathe in to your chest and out through your abdomen.
Breathing your body into your chest.
Breathing your body into your stomach.
Just notice air between the in breath,
The out breath,
And the out breath,
And the in breath.
You're welcome to remain lying down,
But if you wish to sit up,
Just roll over onto your right side.
And make your way to sitting position if you're going to sit up.
If you're sitting up,
Just lengthen your spine.
Just inhaling deeply whether you're lying or sitting.
As you exhale,
Imagine yourself filling with a divine white or green light.
Breathe out.
Just repeat.
Just continue lying down.
Or if you wish,
You can open your eyes.
Breathing your body into your stomach.
