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 with the Third Eye Chakra,
Located in the centre of your forehead and coloured indigo.
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.
Once you're ready,
Just letting the outside world fall away.
Letting your thoughts evaporate.
We're going to move through what's called rotation of consciousness and opposites,
Both together.
We're going to work with both arms together.
Feeling heaviness in your hands.
Heaviness in your fingers.
It's all your fingers,
Left and right hands.
Heaviness in your wrists.
Elbows.
Shoulders.
A feeling of any stress or tension trapped in the right chest.
Right hip.
Knee.
Right ankle.
Toes.
You're feeling so heavy.
You're merging with the floor.
Any mental emotional stress trapped in the left chest.
Left hip.
Left knee.
Left ankle.
All the toes.
Heaviness in the shoulder blades.
Buttocks.
Right side of the back.
Left side of the back.
Spinal cord.
Neck.
The whole back.
True emotional stress trapped in the crown chakra.
Forehead.
Eyes.
Ears.
Nose.
Tongue.
Throat.
Loosen.
Any stress trapped in the heart chakra.
Solar plexus.
Lower chakra.
Heaviness in the whole of the right lower extremity.
Left lower extremity.
Right upper extremity.
Left upper extremity.
Head.
The whole of the trunk.
The whole body.
Lightness in the hands.
Fingers.
Wrist.
Elbows.
Shoulders.
Right chest.
Brilliant light.
Visualise a brilliant light in the right chest.
Both hips.
Right knee.
Right knee.
All your toes.
Weightlessness in the left chest.
Hips.
Lees.
Ankles.
Toes.
Lightness in the shoulder blades.
It feels as though they're lifting you off the ground.
Buttocks.
Lightness in the right side of the back.
Left side of the back.
Middle cord.
Neck.
The whole of the back.
The light of wisdom in the crown chakra.
Forehead.
Eyes.
Ears.
Nose.
Speaking with wisdom.
Throat.
You're so light you seem to be floating above the floor.
Light of wisdom in the heart chakra.
Solar plexus chakra.
Sacral chakra.
Lightness in the whole of the right.
Lower extremity.
Left lower extremity.
Lightness in the right upper extremity.
Left upper extremity.
Head.
Trunk.
Your whole body seems to be floating in air.
Swing back and forth between heaviness,
Trapped tension,
And any part of your body.
And lightness,
Wisdom.
Going first to heaviness,
Trapped tension.
And then to lightness,
Wisdom.
I'm back again.
Until you experience both simultaneously.
You're so light you seem to be floating above the floor.
You're so light you seem to be floating in air.
Awaken the feeling of heat and immobility.
In the right foot.
Left foot.
Lips.
Eyes.
Ears.
Awareness of heat and immobility.
In the hollow of the whole body.
Make this feeling real.
Feel the whole body hot and immobile.
Perspiring.
Sweating.
Heat and immobility in the whole body.
In the hollow of the whole body.
Coolness.
Awaken the experience of coolness.
And the unlimited potential of the universe in your body and mind.
Imagine walking on a cool floor.
How do you feel?
Feel the coolness in the right foot.
Left foot.
Spinal cord.
Tip of the nose.
Feel the coolness and the unlimited potential of the universe in the crown.
In the whole body.
Superimposed coolness.
And the unlimited potential.
And to every part of you.
And to every part of you.
And to every part of you.
And coolness.
And the unlimited potential of the universe.
Going first to heat.
Immobility.
Much coolness.
And the unlimited potential of the universe.
And back again.
And to experience both simultaneously.
And to experience both simultaneously.
And to experience both simultaneously.
And to experience both simultaneously.
And to experience both simultaneously.
Recollect pain and contraction.
Any mental or physical pain and contraction you've experienced in life.
Remember the pain and contraction intensely.
Take your mind to that point and feel it.
Deepen your awareness.
Feel pain and contraction in any part of the inside of your body.
Or the whole body.
You can be Pleasure.
Experience the feeling of pleasure.
Contemplate any oneness with the divine which can easily recollect.
Maybe pleasure and a sense of taste.
Hearing or seeing.
Contemplate oneness with the divine so that the feeling and experience becomes real.
Go deep into your body and feel joy.
Bring it to the surface of your mind.
Become one with the experience.
Deep in your awareness and direct it to feel joy and oneness with the divine.
Go deep into your awareness and oneness with the divine.
Swing back and forth between pain,
Contraction,
And joy,
Oneness with the divine.
Going first to pain,
Contraction,
Then to joy,
Oneness with the divine.
And back again until you experience both together.
Bring your attention to the soles of your feet.
Breathe in all the way up your body.
Breathe out through the third eye center.
Keep breathing in through the soles of your feet and breathing out through the third eye center.
Breathe in through the third eye center.
Breathe out through the third eye center.
Breathe in through the third eye center.
When you next come up to the third eye center,
Just feel if you're standing in front of your own third eye,
Observing infinity.
Now bring your awareness to the top of the room that you're in and observe from that viewpoint.
Floating up you become aware of your town beneath you.
The nearest city beneath you.
The whole of the state beneath you.
The whole of your country beneath you.
Floating upwards,
Perfectly safe.
If you're in the basket of a hot air balloon.
We'll be here for a few minutes.
We'll be here for a few minutes.
We'll be here for a few minutes.
We'll be here for a few minutes.
Bring the silence,
The stillness into your daily life.
We'll be here for a few minutes.
