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.
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 side.
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 InsightNidra instructions.
Will now begin.
Let your body know that this is your time to rest.
To listen inwardly.
And feel the healing power of sleep.
In a tired,
Wired state,
Our breath becomes shallow,
The chest tightens,
And our nervous system stays alert.
Even when the body longs for sleep.
We're continuing this sleep journey by moving into the throat chakra.
The energetic bridge between your inner world and outer expression.
When our centres are tense.
We hold back our truth.
Swallow our feelings.
Or stay silent.
And something inside wants to be spoken.
But keep relaxing the jaw.
Tongue.
Throat.
Your breath.
Unwind any tension layer by layer.
Allow your body to be fully supported.
The Earth receives you.
Your breath settles like mist.
Your mind relaxes.
And your chakras are tight tension accumulates in the jaw.
Term.
Throat.
And your breath.
This tension follows you into the night.
Disrupting deep rest.
Unwind that tension gently.
And will be guided by the pranic,
The breath,
Inner currents.
Just taking a slow breath in.
.
.
And the long dissolving breath out.
Let's repeat several times.
Feel the weight of your body sinking into the surface beneath you.
Relax your feet.
Ankles,
Curves.
Knees.
And fives.
Relax your hips.
Pelvis.
Lower belly,
Relax the ribs.
Chest.
And the upper back.
Relax your shoulders.
Palms.
Your hands.
Relax your neck.
Throat.
Troll.
Tongue.
Your eyes.
Forehead,
It was cold.
Imagine pranic,
Inner currents,
Or subtle breath.
Beginning to move through your body.
Intelligently.
Effortlessly.
It doesn't push or force.
Simply guides,
Awareness guides.
Into deeper rest.
It's bringing awareness.
To your jaw.
Let it loosen.
Hang Slightly without effort.
Feel the tone.
Resting in the mouth.
Widening.
Flattening.
As your tongue melts downwards.
Luminous Nadis The Channels Uncoil.
Expand.
As the jaw releases.
In a breath.
Flows freely.
As the throat opens.
The breath moves without obstruction.
The throat.
Feels spacious.
Pranic currents aligned.
Leamless Channels Brighton As you breathe,
Sleep.
Into your right hand thumb.
Breathing,
Sleep.
Into your fingers.
Upon the back of your hand.
Your wrist.
Forum.
Aparam.
The left shoulder.
Breathe sleep into the toes of the right foot.
Your ankle.
Calf.
Me.
Bye.
Right hip.
Please sleep.
Into the toes.
Of the left foot.
I'm cold.
False.
Me.
Bye.
Left hip.
Pranic breath currents aligned.
And Brighton.
As you breathe sleep.
Into the lower belly.
Naval.
Solar plexus.
Baha Chakra.
Visualize a blue flame.
Remaining steady at the throat chakra.
Please sleep.
Into your jaw.
Tongue.
Eyes.
Forehead.
Prana chakra.
All your channels,
Meridians.
Brighton.
I just breathe sleep.
Into the whole body.
Breathing sleep.
Into your whole body.
Bring your full attention.
To the natural rhythm of your breath.
Notice coolness.
As you inhale deeply.
And warmth.
As you exhale slowly.
Just keep repeating.
Feel the breath.
The brushes softly.
Against the inner walls of your throat.
Smooth.
Effortless.
Comment.
As you inhale.
Since the primary currents rising gently up through the spinal channel.
Putting your attention on the spine as you inhale.
Sense of breath.
Rising gently.
Up through the spinal channel energizing.
Revitalizing their entire being.
With each exhale.
Imagine a spinal channel.
Wisely.
Reaching spacious pathways.
The breath and energy to flow.
As you inhale up the spine through the inhalation,
Energizing,
Revitalizing.
From time being.
As you exhale.
Imagine your luminous spinal channel widening.
Creating space for breath and energy.
Just keep repeating.
When ready.
Putting your attention on the base chakra between the pubic bone and the tailbone.
Inhaling up,
Convey chakra.
Visualize the breath.
Flowing smoothly.
Along the spine.
Up to your crown chakra.
Exhale.
Than the spine.
Releasing tension.
And blockages.
As the tension and blockages dissolve into the air.
Allow your breath to move in a steady even rhythm.
Be the first.
North Shallow.
Focus on any subtle sensations.
Along your spine.
Feel the gentle expansion and contraction.
Of each press.
I don't know what to do.
Of a sense.
Of a wave of lightness.
And clarity.
Spreading through your body.
As breath nourishes your spinal energy.
Keep focusing on any subtle sensations in your spine.
Lightness and clarity.
Spreading throughout your body.
If your mind wanders.
Gently bring your focus back to the breath.
And the flow of energy along your spine.
Maintain this mindful awareness.
Allowing your breath to deepen naturally.
And your body to relax completely.
Our mind will wander.
Just bring it back.
To your breath.
And the flow of energy along your spine.
To maintain this mindful awareness.
Allowing your breath to deepen naturally.
And your body to relax completely.
With each inhale.
The pranic inner current.
Gathers clarity.
And draws it inward.
Feel the breath lengthen naturally.
Let your exhale cool the body like moonlight.
Sense inhale,
Rising.
Like a tide.
Let the exhale.
Fool.
Like a wave returning to the sea.
With each inhale.
The breath.
Other's clarity.
And draws it inward.
Let the exhale.
Cool the body like moonlight.
Sense the inhale rising.
Like a tide.
Let the exhale fall.
Like a wave.
Returning.
To the sea.
Which lies the luminous spinal channel.
Becoming a wide corridor for your breath.
The inner currents moving through it with ease.
Dislodging any tension.
The blue flame of the throat chakra purifies.
Each breath.
Smoothing the edges of the mind.
It's a soft,
Whispering sound.
Arises on the exhale.
So learn it.
This sound massages the vagus nerve.
Signalling safety.
Was feel the gratitude.
For the life force.
Flowing within you.
Bringing calmness.
Just bring awareness.
The center of the third chakra Feel the front of the throat.
Sides of the neck.
Back the neck hollow at the base of the throat.
Imagine a blue flame.
Gluing here.
Cool.
Study.
And purifying.
The flame clears.
All tension.
Dissolves holding.
Opens the pathway for expression.
With each press.
Blue flame brightens.
With each breath.
Spreads gently.
Through the throat.
Tools.
Tongue.
Of a chest.
As the throat opens.
The breath moves.
Without obstruction.
The throat.
It feels spacious.
Return the blue flame.
At the throat.
To see it glowing softly.
See it pulsing.
Gently with the breath.
With each inhale.
The flame brightens.
With each exhale.
It spreads outward.
The luminous throat channel.
Becomes clear.
And spacious.
Prana moving through it with ease.
The blue flame dissolves.
Old tension.
Words.
Unsaid.
Feelings unexpressed.
Truths held inside.
Keep moving the prana.
Through the throat.
The blue flame.
Dissolving All tensions.
Words unsaid.
Feelings unexpressed.
Truth held inside.
At your throat.
Become a clear sky.
Eye opening.
Fast.
Unobstructed.
Your throat.
Becomes a clear blue sky.
How funny.
Fast.
And obstructed.
Allow your body to settle into a deeper stillness.
Feel the breath.
Moving.
In its own rhythm.
Unhurried.
Unshaped.
Sense the presence.
Of the inner teacher.
Not as a person.
Or a voice.
The quiet feel.
Of steadiness.
Within you.
This presence has no agenda.
It simply holds you.
With patience.
As you breathe.
Feel the lineage current behind you.
Like a soft stream.
Of warmth at your back.
All those who've practiced compassion before you.
All those.
Who learned.
To let the subtle wind settle.
To forgive.
To stay open.
They form this current.
We do not need to imagine them.
And feel the gentle support.
The way ahead.
Might rest.
Between your shoulder blades.
Sensing the presence.
.
.
Of the inner teacher.
The quiet field,
The steadiness within you.
Feel the lineage current behind you.
Like a soft stream of warmth.
All those who have practiced compassion before you.
All those who learned to let the subtle wind settle.
To forgive.
Just feel their gentle support.
Let this current flow into your heart.
The heart does not need to open.
Tony needs.
.
.
To be felt.
With each exhale.
Since a subtle blessing.
Spreading through the chest.
Boom.
Spacious unfolds.
Begin with yourself.
Let the Inner Teacher whisper.
Through sensations.
Not words.
May you feel safe.
May you feel held.
That you feel at ease.
That these wishes Arise,
Like wolves.
Radiating outward.
Not as thoughts.
You must repeat.
Feeding this current flowing into your heart.
Sends subtle blessings.
Spreading through the chest.
World.
Spacious at the end of teacher.
Whisper through sensation.
Not words.
May you feel safe.
Feel Hell.
Feel the change.
Let these wishes arise.
Like wolves.
Radiating outwards.
Not a thought.
You must repeat.
A lot of the swarms.
To extend to someone you can't afford.
Or keep it for yourself.
If you require it.
If you're extending to someone else.
And mention them resting.
.
.
The same lineage current.
Receiving the same subtle blessing.
May you feel safe.
May you feel helped.
Me feel at ease.
Let the warmth widen further.
For someone neutral.
Someone you don't know very well.
If the heart allows.
Extend this to someone.
Even to someone who is difficult.
Not to approve or forgive.
But simply to acknowledge.
Their humanity.
Within the same vast field of belonging.
The Inner Teacher holds all of this without strain.
Finally,
Let the warmth expand to all beings.
Near and far.
Known and unknown.
The same subtle blessing.
The same quiet wish for ease.
Return to the simple feeling.
Of the body breathing.
The inner teacher.
Remains steady.
And quiet.
Bring your attention the third eye chakra or heart.
Imagine a quiet inner voice.
Rising.
From the blue flame.
Unknowing.
His voice is held.
Within your subtle channels.
Carried by Prana.
What wants to be expressed.
At once.
To be released.
No need to answer.
Just listen.
Just fail.
Everything is allowed.
Arrives.
And dissolve.
With your attention,
Third eye chakra or your heart.
Watch.
.
.
In a feeling,
A knowing.
Ask.
What wants to be expressed.
What wants to be acknowledged.
What wants to be released.
No need to answer.
Let us listen.
Along everything.
To rise.
And dissolve.
Let the breath flow even more.
Body grows heavier.
The mind quietens.
Dimension.
Thinking downward.
To energetic.
Of action.
Into stillness.
Into deep rest.
Descend into the place.
Beneath thought.
The place.
Beneath effort.
The place beneath identity.
A place with sleep.
Comes naturally.
Let yourself drift.
Flirt.
Dissolve into rest.
Keep reflecting.
The body growing heavier.
Thinking downward.
Stillness.
Descend to the place.
Beneath thought.
Beneath her foot.
In its identity.
Let's rest in silence.
Effort,
Falling away.
The mind unclenches.
Your inner space widens.
Holding patterns,
Loosened.
Become like warm water.
Horizons widening inside you.
If you're already asleep.
Or in a deep place.
That's in your words.
Keep bringing you deeper.
With your attention.
The third eye chakra.
Within the heart.
Imagine a quiet inner voice.
.
.
Rhizome from the blue flame.
And your throat chakra.
Not a literal voice.
More like a feeling.
Or nine.
Its voice is held.
Within your subtle channels.
Carried by Prana.
What wants to be expressed.
What wants to be acknowledged.
What wants to be released.
No need to answer.
Let us listen.
Freehold.
Everything is allowed to arise.
And dissolve.
The blue flame's clarity.
Let the breath flow.
The body become heavier.
If you're already in a deep place.
The fewest words.
.
.
Carry you further.
Your mind quietens.
Imagine.
Thinking downwards.
Into stillness.
Sinking into deep rest.
Descend into the place beneath thought.
Beneath effort.
Descend beyond identity.
To replace with sleep.
Comes naturally.
Let yourself drift.
Flowchain.
Dissolving interest.
Your third eye chakra,
Or heart.
Is resting in silence.
Effort.
Falling away.
Your mind unclenches.
Your inner space widens.
Holding patterns.
Loosen.
Become like warm water.
Horizons widened inside you.
Reflect on any of these images.
Your body warming.
Sense of presence.
Of an axis within yourself.
A quiet,
Steady centre.
Deep in your body.
You don't need to locate it.
To feel the still point.
Inside you.
Around the still point.
Notice the gentle turning.
Field of your experience.
Sensations shift.
Thoughts.
Come and go.
Emotions rise and fall.
Nothing needs to be changed.
You're simply witnessing.
The natural turning of inner seasons.
With each exhale.
Feel the body's inner glow diffuse.
Bring awareness to the soles of your feet.
Sense the subtle movement.
Of energy there.
Worms tingling.
Or quietness.
Let this be the first turning of the wheel.
Move awareness slowly up through the legs.
Noticing how sensations change as attention moves.
This is a second turning.
The body responding.
To being felt.
Let awareness rise.
Into the pelvis.
And lower belly.
Sense the ebb and flow.
Like a tide.
This is the third turning.
The rhythm.
That needs change.
Bring attention.
To the chest and heart space.
Notice how the breath gently expands.
And releases.
The force turning.
Soft return to ease.
Move awareness.
To throat and jaw.
Feel any tension.
Melting.
On the exhale.
The fifth turning.
Opening space.
For clarity.
Let awareness drift.
To the face.
The eyes.
Forehead.
Since the subtle shift into quiet.
6 turning.
The mind settling.
Like snow.
And still are.
Now sense the whole body.
At once.
Held within the turning field.
Everything is moving.
Yet the axis within remains steady.
Rest here for several breaths.
Feeling the natural cycles.
Of sensation.
Breath.
And awareness.
Notice how each moment arises.
Unfolds.
And it dissolves effortlessly.
Carrying with you.
In a rhythm.
Very quiet.
Renewal.
Notice the openness in your throat.
The clarity.
And your breath.
Notice a quiet in your mind.
.
.
Your system has released tension.
And prepared.
For deep,
Natural sleep.
You
