Welcome to Insight Nidra with Ian Melrose.
This meta-shift practice combines Eastern and Western modalities of Apasana,
Yoga Nidra,
Chakra work,
Archetypes and Body Symptoms.
Today we'll be working on the Solar Plexus Chakra,
Located at the base of the ribcage,
Coloured yellow.
We'll be focusing on the mental layer,
The centre for our thoughts and emotions.
Let's get started.
For this practice you will want to be comfortable.
Please find a place where you can lie down and stay warm throughout.
Make sure you have a dark area so no light will filter through.
Use an eye mask or keep all curtains shut.
Just try not to have any physical movement,
But sometimes the body will naturally move when you're releasing stress.
Just concentrating on hearing and awareness.
Developing relaxation similar to just before sleeping.
Just become aware of the right side of your body,
The whole of the right side of your body.
And become aware of the left side of your body.
No effort.
Just becoming aware of your left upper extremity,
Left lower extremity,
Left side of your trunk,
Left side of your head.
Now becoming aware of the whole of your back.
For each part of your back,
Your legs,
Your arms touching the ground.
Bring your attention to the whole of the front of your body facing upwards through our head,
Down through your feet.
Become aware of the front and back of your body at the same time.
Now bring your attention to the inner part of your body.
Feeling the whole body is hollow.
So inside your head,
Arms,
Legs,
And inside the whole of your trunk.
When you're ready,
Just bring your attention into your head area and breathing in,
Filling your head with light.
You may not see the light,
It could be just pure awareness.
And then your solar plexus area between your ribs.
Just filling it with light energy,
Whatever form it takes for you.
On exhalation,
Just breathe out through the solar plexus and just keep repeating,
Filling your head and then solar plexus with light.
Breathing out through the solar plexus,
Just keep repeating.
Breathing out through the solar plexus,
Just keep repeating.
Breathing out through the solar plexus,
Just keep repeating.
Breathing out through the solar plexus,
Just keep repeating.
Breathing out through the solar plexus,
Just keep repeating.
Breathing out through the solar plexus,
Just keep repeating.
Because we're working with the solar plexus,
The lower chakra,
The base chakra,
That's associated with the earth element.
The next one up,
The sacral chakra,
Is the water element and with the solar plexus that's associated with the fire element.
So they call this spiritual fire,
Determination,
Willpower and so on.
So just having that image in your mind of spiritual fire,
Just bringing your attention down to what's called the base chakra,
Which is between the pubic bone and the tailbone.
Breathing in that spiritual fire up the spine to the midbrain in the center of the head and out through the third eye between the eyebrows and exhaling that same stream of light and the third eye midbrain,
Back down to the base chakra between the tailbone and pubic bone.
Just keep breathing in and out like that visualizing the spine or the center of the body as hollow.
Exhaling from the head downwards,
Inhaling from the bottom of the spine upwards.
Just keep repeating,
Relaxing your body and mind.
You you you you you you you We're going to go into the next phase of what's called the manifestation of opposites.
Working with the elements like heavy and light.
This is one of the relaxation phases to bring us deeper towards yoga nidra.
Starting with heaviness,
Awakened feeling of heaviness in the body.
Become aware of heaviness in every single part of the body.
You're feeling so heavy,
You're sinking into the floor.
You're feeling so full.
Awareness of heaviness.
You're feeling so full.
Lightness.
Awaken the feeling of lightness.
Awaken the sensation of lightness in all parts of the body.
Your body feels so light,
Seems to be floating above the floor.
You're feeling so full.
Awareness of lightness.
You're feeling so full.
You're feeling so full.
Heat.
Awaken the sensation of heat.
The whole body is hot.
You feel hot all over,
Like the feeling of excessive heat in summer.
Heat all over the body.
Heat in the body.
Awareness of heat.
Where do you feel this heat?
You're feeling so full.
You're feeling so full.
Cold.
The experience of cold.
Awaken the experience of cold in the body.
Imagine unlimited coldness.
Awareness of cold.
Where do you feel the coldness?
You're feeling so full.
Pain.
Experience of pain.
Concentrate and try to remember times of pain.
Pain in anything you've experienced in your life.
Recollect the feeling of pain.
Where are you feeling this pain?
You're feeling so full.
Pleasure.
Recollect the feeling of pleasure.
Recollect feelings of pleasure.
Relive them.
Make them vivid.
Awaken the feeling of unlimited pleasure.
This can be of any of your senses.
Sense of sight or hearing.
Pleasure in taste or smell.
You're feeling so full.
You're feeling so full.
Again,
Become aware of your body and the floor.
The difference between the inside of your body and the boundary,
The skin.
The mirror image of the left and right side of your body.
Where does your left end and the right side of your body begin?
Bring your awareness either to your third eye area,
Which is between your eyebrows.
And if you tend to be more a thinking person,
Then use this area.
If you're more an emotional person,
Bring your attention to the heart.
Whichever area you use,
You can either visualize the screen in front of your eyes,
Looking through the screen,
Gazing into infinity.
See,
While you're working with your heart area,
Visualize your body floating in the sea of awareness.
With your eyes closed,
Your perception has changed and your body feels less distinct,
Less defined,
Almost as if it's made of smoke.
Keep resting in awareness.
We'll be here for another eight or nine minutes.
It's going deeper and deeper.
We'll be here for another eight or nine minutes.
We'll be here for another eight or nine minutes.
We'll be here for another eight or nine minutes.
We'll be here for another eight or nine minutes.
We'll be here for another eight or nine minutes.
We'll be here for another eight or nine minutes.
We'll be here for another eight or nine minutes.
We'll be here for another eight or nine minutes.
We'll be here for another eight or nine minutes.
So you gradually return to natural breath.
Imagine yourself sitting on the rock,
Looking into a flowing stream by waterfall.
The ozone from the stream invigorates your hands,
Your feet.
Feel the energy reaching the peripheries,
The whole of your body.
How does your body feel?
So count up from one up to ten in your own time,
Gradually becoming more awake,
More present.
Some of you may wish to continue lying down in your gnidra.
If you're going to sit up,
Just roll over onto your right side and gradually make your way up to sitting position.
So
