Welcome to this guided Insight Nidra meditation.
So this meditation is going to guide you into the inner seer,
The quiet lunar intelligence that rises before thought.
So we're working before thought starts to dictate to us what we should and shouldn't do.
So not interpreting,
But just seeing,
As an inner seeing.
And this is a practice for anyone to trust their inner knowing,
Rather than getting carried away by stories and thoughts.
We're working with the third eye chakra which works with the intuition with subtle knowing and we're going to look at how energy moves before a choice is made.
So what is this lunar intelligence?
Subtle intuition.
So usually when we think we go from A to B to C to D you know all the way through to Z so there's a thought sequence.
Whereas with intuition,
We start with A to B,
But then the chain of thought disappears,
Almost as if underwater,
Into the unconscious.
Then it emerges,
And Z,
And suddenly we have this flash of intuition.
So this is the lunar intelligence that's beneath thought.
And it's before we interpret,
Before emotion can organise itself,
And with emotions it attaches to thought,
Attaches to stories,
Attaches to parts of our body,
Which is why we look at sensations on the body.
So we're working with the intelligence of the third eye chakra,
Just between the eyebrows.
It's quiet,
Receptive and inward listening.
So we use the term lunar because it's reflective.
It's not active like the sun,
Which has an outer intelligence.
So it reveals truth by illumination,
Not by force.
So a quiet knowing,
A subtle sensing,
No analysis.
So this intelligence notices.
We have this knowing that there's a soft expansion and something feels just right.
And there's a quiet rising of prana when a new direction is forming within us.
So moving into relaxation,
We're entering the moonlit realm,
The moonlit realm of the inner seer,
A quiet intelligence beneath thought.
Please take a few moments to get comfortable.
Lie down on the soft mattress,
Bed or couch.
Making sure the surface you lie on is soft.
So the body can remain still for the duration of the practice.
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 upward.
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 instruction.
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.
We're going to chant om aum just either to yourself or out aloud just putting that the energy of that chant into the space between your eyebrows into third eye chakra just for a couple of minutes just feel the subtle body awaken just feel the vibration as you chant om aum for a couple of minutes building on AOM for another minute.
Watching it on AOM.
Little bit longer putting that vibration in the space between the eyebrows When you're ready,
Just coming to rest.
Closing your eyes.
Letting the inner landscape form gently.
Letting our ego soften that small tight shell,
Just letting it dissolve.
Thinking,
Tools are vast.
Your vast luminous self.
We're going to move into breath practice to help you relax more.
Just breathing in for four.
.
.
Holding for seven Busy out for age.
Or whatever is comfortable for you.
Of breathing effortlessly into the empty mind.
I just keep breathing in for four.
Holding the 7,
And breathing out for 8 We'll be here for another couple of minutes.
And already it's coming back into stillness.
The natural field of intuition.
That's your breath.
And faint.
Effortless.
Is glowing faintly.
And as the moon is writing.
.
.
And letting light into your midbrain.
From that light in your midbrain which is the inner part of the third eye chakra,
The pineal gland,
Just bring that white indigo light just gradually from the midbrain through your body.
Moving light through you all.
Head and neck.
Through all arms.
And this moonlight was shining through the interior of your arms.
Through your hands.
Bring that light through your chest for the afternoon.
Scratch the part by part.
To your pelvis.
If you wish you're welcome to stay at any part where you have problems.
Thing to actually feel it dissolve and moving on.
Moving through your thighs.
And it's still hollow.
This moonlight is radiating.
Through your legs.
Through your feeds.
Feeling.
Shimmering moonlight radiating from your feet.
From your whole body.
With any of these meditations you're welcome to stay with one if it is having a deep effect on you,
Or just keep moving with the instructions.
You're ready coming into your heart chakra the center of your chest breathing white light from the heart chakra or your arteries.
Breathing a white light.
Through your arms,
Through the arteries in your arms.
Legs.
Gently.
Like mist over water.
If you wish,
Moving up to your throat chakra.
Breathing light from the throat chakra.
Up to the crown.
Breathing into the gap and relaxing with expiration.
Back to the throat.
Just breathing light from throat chakra up to the crown.
Letting the light settle into the gap,
Relaxing with expiration.
Back to throat chakra.
We'll be here for another minute or so.
As your mind become like moonlight.
When you're ready.
Going to move back to the third eye chakra.
Breathing light from the third eye chakra Up to the crown.
Enter the gap in between each breath.
Relaxing with expiration.
Back to third eye chakra.
We'll be here for three or four minutes,
So take your time.
Breathing light.
And third eye chakra between the eyebrows up to the crown Relaxing with expiration back to third eye,
Chakra,
Middle of your head.
Letting your mind cool.
And widen.
You move the light.
To your trans chakra Letting it radiate.
In all directions from the crown chakra We'll be here still for a couple more minutes.
Another minute breathing from the third eye chakra to the crown just breathing light into the gap Relaxing with the expiration back to the third eye chakra between your eyebrows.
Letting your mind cool.
Avoid them.
When you're ready,
Just resting in the crown chakra.
Letting light radiate in all directions.
When we're ready,
We'll bring our attention to the base chakra,
The bottom of the spine between the pubic bone and the tailbone.
Within the spine we have the fluid called the cerebrospinal fluid.
Just imagine that warmth radiating through it,
Calmly inhaling this warm cerebrospinal fluid,
Letting it rise up the spine,
Up to your brain.
As a nourishing effect on all your nerves,
Exhaling letting it flow back,
Bringing peace,
Through your nervous system.
And base chakra is inhaling the warm three breast spinal fluid up the spine into the brain.
When you exhale,
Feeling the nutrition.
That brings peace through the nervous system.
Hitting this piece.
Radiating through the nerves of your arms into your hands at your feet.
Throughout your whole body.
As you breathe up the spine from the base chakra from the base of your spine You may come across areas where it's difficult to pass the breath through.
To pass your attention through.
You're welcome to stay longer in those areas.
Just observing,
Not trying to push the breath through,
Just observing.
Let the inner resistance dissolve.
As you breathe up from base chakra up the spine into your head.
As you exhale.
.
.
Throughout the body,
Just surrendering any belief.
And you control Expectations.
Already we'll move back into the heart chakra.
We work with the upper chakras because they help to guide our spiritual progress.
So attention back in the heart chakra.
Whatever is arising in your mind.
Keep releasing it.
Just keeping your attention in the heart chakra in the areas of tension,
Discomfort.
Lack of flow,
Just keep passing your attention.
Through the chest.
Either of the skin or through the inside.
It's for another minute or two.
When you're ready.
Moving up to the throat chakra.
If any emotion arises just saying yes to any emotion that arises whether it's anger guilt,
Shame,
Anything at all.
Letting it pass through without resistance.
Your attention in the throat chakra just saying yes to any emotion that arises.
Letting it pass without resistance.
These meditations are all the pre-stages before we reach Yoga Nidra.
So when you're ready just moving up to the third eye chakra between the eyebrows.
Bringing a brilliant white light from above,
Imagining a brilliant white light from above,
Letting shine.
Through the third eye.
Spinning that white luminescence flow into your heart.
Your heart pumping,
This glowing light.
Three realms.
This time move your attention more slowly.
With feeling each part,
Part by part.
If there's any area where you can't feel the movement,
Just staying there until your attention passes through.
Just watching any dark areas dissipate.
And dissolve.
If you wish you can visualise it as a white mist,
The hearth spreading this white cleansing mist through your abdomen.
Down your legs.
And see it.
Into the earth.
Bringing a brilliant white light from the valve through your third eye,
Shining through your third eye.
Feeling that white luminescence flowing into your heart.
Hard pumps,
This glowing light.
Through your arms.
Watching any dark areas dissolve.
Heart spreading,
This cleansing light.
Through your abdomen.
And your legs and feet.
Into the earth.
Lastly,
When you're ready,
Feeling the heart.
Pumping waves of loving-kindness.
Up through your neck.
Into your head.
Heart-pumping waves of loving-kindness Up to your neck.
Into the crown chakra.
A little bit longer.
Keep pumping this wave of loving-kindness from the heart.
Figure on the neck.
Into the crown chakra.
As you shine.
From your eyes.
When you're ready,
We'll move into the metta,
Compassion part of the practice.
Then sensing this brilliant white light pouring into your crown chakra streaming out of your opened third eye.
This energy can be absorbed back into yourself.
Offend the metta,
The compassion,
To another in need.
And sensing brilliant white indigo light pouring into your crown chakra.
Streaming out from your opened third eye.
Being absorbed into yourself.
Or send it to another.
Keep working for another couple of minutes or so friendliness,
Metta,
Compassion.
To another person in need.
You're welcome to carry on with that practice.
Or if you wish,
Moving deeper into yoga nidra.
Again,
We'll keep moving for more energy to dissolve the metamotional disturbances.
Just visualising the soles of your feet.
Visualizing energy moving up from the soles of your feet.
That's your third eye chakra.
Exhaling.
Back to the soles of your feet.
Gently inhaling from the soles of your feet.
All the way up to the third eye chakra.
Exhaling from the third eye chakra back to your feet just keep repeating when you next reach your base chakra between the tailbone Turn in.
The pubic bone just breathing in from the base chakra up through the spine to third eye chakra.
Presence of the Third Eye Chakra.
Back to the base.
Back to your tailbone and just keep repeating the next in the area of the heart chakra just breathing in from the heart chakra all the way up to third eye chakra between your eyebrows.
And breathing out back to the heart chakra all these meditations,
Just keep repeating.
Next reach the throat chakra,
Breathing in from the throat chakra up to the third eye and back.
The throat chakra,
Gently breathing in up the third eye.
And back again.
If you wish,
When you next reach your upper lip.
Feeling in these sensations on the upper lips Take your breath from here up to third eye chakra.
Almost a non-breath.
Releasing your breath back to the upper lip.
Just keep repeating,
Just feeling any sensations that are arising.
Any prickling,
Any movements of energy,
Heat,
Coolness,
Irritation.
Anything at all.
This remaining still is possible.
Breathing from the upper lip to the third eye chakra,
Just noticing any sensations,
Just watching them.
Breathing out gently back to the upper lip.
And when you're ready just resting in the space in front of or behind the closed eyes Just keep resting in that space.
Notice anything that's arising.
Without reacting.
Filling your body.
With intention to heal.
Become the healer and the receiver.
Recognising your own light and potential.
In the space of yoga nidra for about 15 minutes and I'll speak from time to time.
Working with the.
.
.
Third eye chakra just sensing the space in front of or behind your closed eyes filling your body with intention to heal.
I'm the healer.
And the receiver.
Recognising your own light and potential.
Let any thoughts that arise.
Let them grow and dissolve.
Melt into the ocean of awareness.
While you're resting the third eye chakra between the eyebrows of letting your mind become absorbed.
Into infinity.
If you wish,
You can gaze to your third eye chakra.
Into any wounded place within you.
That is where the light will enter.
Let's hear any thoughts arise.
Grow.
And dissolve.
Melting into the ocean of awareness.
Your mind absorbed into infinity.
If you wish,
Gazing through the third eye chakra.
Into any wounded place within you.
This is where the light will enter.
Whatever is arising is feedback,
Not failure.
Let healing enter each gap in the breath.
If you wish,
You're welcome to carry on with Yoga Nidra.
We'll move back into relaxation.
Breathing into the boundless intelligence.
Of space and light.
Within the body.
Breathing into the boundless intelligence and space the space and light outside the body visualising luminous stars lighting up in any joints or affected areas.
Simultaneously like the night sky.
The space between these points of sight.
Expanding to infinity.
Worries,
Thoughts,
Dissolving.
In a white indigo cloud.
No thoughts.
No grasping.
Realization.
You're the cloud,
Aware of itself.
Just keep letting go.
Moving fluidly as a timeless being.
And the awareness and breath.
Feeling bliss between your back and the ground.
This between the front of your body and the sky.
Feeling bliss between the ground and the sky.
Observing bliss between your fingers between your toes between your neck.
And your shoulders.
Bring 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.
