Welcome to this guided Insight Nidra meditation.
Please take a few moments to get comfortable.
Lie down on the soft mattress,
Bed or couch.
Not a yoga mat.
Making sure the surface you lie on is soft.
So the body can remain still for the duration of the practice.
Is best to meditate in a dark room.
Use an eye mask if needed.
Being slightly cool helps not to fall asleep.
You can elevate your head and shoulders,
Or sit up.
If you tend to fall asleep.
Move into Shavasana,
Resting on your back.
Lie with your legs a bit wider than hip-width apart.
Roll your shoulders down and rest your arms by your sides.
Palms gently facing upwards.
Put a cushion under your knees and head for added comfort.
Adjust your clothing and blankets to ensure that you can remain completely still during the practice.
Close your eyes.
Allow your body to enter complete stillness.
There are intentional pauses during the guided instructions.
To allow for integration of the Insight Nitra instructions.
Without our meditation with chanting.
To enliven the relevant chakra.
And move.
Mental emotional energy.
Will now begin.
Of concentrating on hearing and awareness.
This field consciousness breathing you.
Feel consciousness breathing you.
We're working on the sacral chakra just below the naval the usual sanskrit sound for that is van v a m but you can use Amen or Om,
Whatever is comfortable.
Keep the sand fluid because we're working with water.
Or if your sacral chakra is very ungrounded you can use earth,
Put the element of earth into the sacral chakra Just for the next couple of minutes.
V-A-R-N.
V-A-R-N.
A little bit longer from the Sanskrit sound Vam.
Into the sacral chakra just below your belly button.
Inflect on any condition that you wish to heal.
Just acknowledge it,
No judgement.
Notice any sensations,
Any injury or pain.
Of breathe light and freedom into any condition.
Or injury.
Keep breathing light and freedom into that injury or condition.
Breathe in through left nostril.
Out of the right nostril.
Down to sacral chakra.
Breathing back up to the left nostril.
And out of the right nostril.
Just keep repeating.
That loop breathing into the.
.
.
Left nostril Out to the right.
And down to sacral chakra and back up to the left nostril.
As you keep breathing,
Just feel as if you're suspended.
In space.
What is the temperature of the air?
As you breathe in and out.
Just watch the transition between the in and the out breath.
Let's keep repeating.
For a little bit longer.
When you're ready,
Just come back to your natural pranic breath.
Just noticing any restrictions.
Any tensions?
Contractions in your body.
Let go of the face muscles.
The jaw.
Your shoulders.
Just keep releasing the whole body.
We're going to move into more body breathing,
Just starting at the soles of your feet.
Bring your attention to the soles of your feet.
As you breathe in,
Inhaling clarity.
Consoles your feet through the body.
Up to the crown of your head.
Breathe out back to the soles of your feet,
And just keep repeating.
Next reach your ankles,
Breathing in from the ankles,
Breathing clarity from your ankles,
All the way up to your crown.
Breathing out from your crown and back to your ankles.
Of noticing any restrictions.
With each breath.
Next,
Reach your knees.
Just breathe in through your knees.
Breathing in clarity and wisdom.
Through your body,
Up to your crown.
And back again.
Breathing in through your knees.
Up to your crown and back.
Next reach the base chakra the bottom of your spine breathing in from your base chakra up the crown of your head and back.
Keep breathing in from the base chakra at your tailbone.
Up to the crown and back.
And from your solar plexus chakra at the bottom of your ribs.
Up to the crown and back,
We tread the spiritual path,
We need courage to continue.
From day to day.
And so the plexus chakra,
Just below the ribs.
Up to the crown reflecting on courage as you breathe.
Just come to the heart chakra in the center of your chest Just open your heart.
To everyone.
Breathe in from your heart chakra to your crown and back to the heart Just keep repeating with all these meditations.
Opening your heart and breathing up to the crown and back.
Next reach your throat,
You're starting breathing in from the throat as gently,
Slowly,
Almost imperceptibly up to your crown chakra and back to the throat.
Just keep breathing in from the throat to the crown chakra and back.
When you're in the centre.
Midbrain,
Pineal gland,
Breathing in from your pineal gland,
Up to the crown chakra and back to the center of your brain.
Breathe into the crown just visualize it lighting up like a thousand petal lotus flower Signifying wisdom.
Breathing between the midbrain and the crown.
Crown chakra lighting up Lotus flower.
Lastly,
And the upper lip.
Bringing up the crown chakra and back Letting go of thoughts.
Letting go of the stories visually in your mind.
Just breathing between the upper lip and the crown chakra.
Pulling yourself upward along the spiritual path.
Your crown chakra lighting the way.
We're going to move into the spinal breath.
Putting your attention.
Your heart chakra,
Your chest,
Inhaling slowly.
Into the chest.
Exhaling through the sacral chakra for the next couple of minutes Breathing in slowly.
Into the chest Breathing out gently.
Through the sacral chakra.
For another minute.
Keep breathing into your chest and out through your sacral chakra,
Just below the navel.
Because we've been working with connection.
Bring your attention when you're ready to the base chakra,
To the pelvic floor.
Breathing in connection to your base chakra all the way up to your third eye chakra between the eyebrows.
Exhaling from third eye chakra back down through the body back to the pelvic floor the base chakra between the tailbone and pubic bone.
Inhaling up through the whole of the body.
Exhaling if you can.
Through the spinal cord.
When you inhale and exhale up through the spinal cord,
It helps to balance the energetic flows on either side of the spine.
We'll be here for another minute or two.
If you can visualising your breath,
The silver thread.
Flowing in the base chakra at your tailbone up to the third eye.
If you find it difficult to breathe in one breath,
From tailbone up to the third eye,
Just go part by part.
Through the body.
Many of these meditations you're welcome to carry on with any which are working well for you but if you wish when you next reach the sacral chakra just below the navel.
Let us rest your attention.
In that area.
Watching any emotions or thoughts that may arise without attachment.
Keep sinking deeper into silence.
Reaching and understanding of the chakra.
No separation.
Like sinking into a bottomless well.
When you're ready.
Moving up to your heart chakra.
Feel your heart opening to let the light in.
While you've been working with this,
Yoganidja,
Have any solutions occurred?
That you need to act on.
As always,
Whatever path you're on,
Just keep it simple.
Keep feeling your heart chakra opening to let the light in.
If you wish.
Moving up to your throat chakra.
While you're resting in your throat chakra.
Realising its importance.
Let go or deal.
With any losses.
Before we can move on.
As you rest in your throat chakra.
Just listen to your deep intuition,
Your inner voice.
See if any words arise.
If you wish,
Making your way up to the third eye chakra.
Between the eyebrows.
Feel your ego becoming less substantial.
Keep surrendering.
Transforming your emotions,
Your thoughts.
Into the sensations.
On your body.
To listen to the sensations on your body.
What are they telling me?
I'm going to move into the metta,
The compassion practice,
When you're ready.
Letting your hands or those of another Practitioner.
Spiritual person.
Does become warm full of healing energy.
Letting your hands become warm,
Full of healing energy.
And in your minds,
Just place them where healing is required.
Become the healer and the one receiving healing.
Absorb the energies of this meditation.
Into the sacral chakra.
Which we're working with today.
Work with your nervous system or digestive lower digestive tract any dysfunction your sex hormones.
Or if you wish radiate this energy to someone else.
In need.
Which may be yourself.
Let your hands become warm.
Full of healing energy.
In your mind's eye,
Placing them where healing is required.
Become the healer and the one receiving healing.
Or if you wish,
Radiate this energy of the meditation your family or family friend.
Some who's suffering.
With a life-threatening situation.
A little bit longer.
When we're ready we'll go deeper into Yoganidra.
We're going to use some symbols to help unlock the patterns.
Bringing your attention to the third eye chakra between the eyebrows.
Visualising his various symbols.
Their trees.
Mucha.
Emptiness.
Emptiness.
Suffering.
Of yourself or another.
Suffering of yourself or another.
RAVEN A Raven.
Green leaves of spring.
The green leaves on spring.
The number 108.
1 0 8 which are the number of beads on a rosary or mala.
One is one thing.
Of the 108,
Zero is no thing.
Eight.
8 is infinity.
108 is the ultimate reality of universal oneness.
108 is simultaneously empty and full.
If you're going deeper.
It's already deep in Yoganidra.
Can you use any following words?
To bring yourself deeper.
We're going to.
.
.
Move into visualization.
Just take any parts which are helpful to you.
You mindfully leave the tree where you've been meditating and start walking.
You move carefully over the rots of a fallow field.
Your head clearing from your recent visions.
In this meditation,
You found the solution.
Need to act.
On what you've learned.
The air is cold and wintry.
The trees are bare.
Who started on the spiritual journey in earnest.
But feel empty and sad as if you've lost something.
Silhouetted against the rising sun.
A large raven swoops down.
You recognize it as symbolic.
Of change.
Or transformation.
It stops before you.
You telepathically ask.
What happened?
Have I changed?
The raven replies,
You've left your old world.
And self behind.
And must deal.
With this loss.
Before accepting the new.
Old leaves wither and fall from a tree.
Leaving it there.
Before new green leaves appear.
The raven flies off.
And you see the truth in those words.
You feel like a skeleton.
All that you were has been stripped away.
Stripped away to the bare bones.
So it's something new.
Has room to grow.
Is it something.
.
.
In you that you've lost.
Or is there something new that's growing?
The spiritual chakra,
The sacral chakra journey can start anew.
Let's reflect on any of these symbols.
For the next few minutes.
Just let go of any images.
Symbols or ideas.
Fetching the veil.
Between you and the deeper world.
Fade.
Is not the boundaries.
Of your body and mind.
Dissolve.
Into infinite space.
On that.
Let your breath flow into this inner space.
Infinity.
Annoy this body.
Am I these senses?
Am I these thoughts?
These stories.
All these emotions.
We need to go deeper,
Just visualising light.
In the whole body.
Visualizing light outside your body.
Boundless connection inside and outside.
A neat channel.
Experience healing and stars of light in its absolute awareness.
Feel your mind being absorbed.
Modularity.
If you wish to continue.
In deep yoga nidra.
Just use.
Any words to bring you deeper.
Or you can come back into relaxation just noticing the space.
Between your lower back.
Underground.
Space between your lower back and the ground.
Space in front of your sacral chakra facing upwards the space above your central chakra.
Observe the gap.
Between your eyelids.
The gap between your lips.
Space between your trunk and arms.
Bring happiness.
Between each breath.
Bring happiness into each breath.
As you breathe in and out.
The Sacral Chakra.
Just below the navel.
Just let your breath.
Expand to your hands.
The breath expanding Cure Feet bringing your awareness back from the silence.
And stillness.
Notice the surface beneath you.
And the sounds.
Around you.
Begin to deepen your breath.
The practice of Insight Nidra is now complete.
You may choose to rest.
Meditate.
Or slowly move your body.
When you're ready.
Open your eyes.
Please have a look at my Insight Timer profile.
For upcoming retreats.
And live yoga nidra sessions.
Thank you for practicing with me.
And have a beautiful rest of your day.
