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.
It's 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 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 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.
So with working with the base chakra between the pubic bone and the tailbone the Sanskrit sound is LAM which we'll chant for a couple of minutes or you can use OM or your own spiritual sound just for the next couple of minutes release any tension in the legs.
Because we're working with the base chakra that involves the pelvis and your legs.
Feel the weight of your skeleton.
Of your bones.
Notice any sensations.
In your base chakra.
Repel this any sensations in your thighs,
It doesn't matter what they are just noticing.
The legs.
And your feet.
Sensations throughout your pelvis and your legs.
We're not ready.
Let's begin descending inwards.
Then you're stepping.
.
.
Gently into a hidden inner corridor.
That feel the outer world fading.
Entering the quiet field of your own awareness.
You're that in which movement appears.
So descending inwards.
So stepping gently to hidden in a corridor.
Now the world fades.
You enter the quiet field of your own awareness.
You're that in which all movement appears.
In this field,
A figure emerges.
A woman crowned with stars.
Down is decorated.
With pomegranates.
Symbolic of nourishment.
And cycles.
The heart-shaped shield of Venus rests at her side.
A rod is held lightly in her hand.
A natural authority.
Of nature.
Around her.
A field of ripe weeds.
Suede and slow golden waves.
Symbolising abundance.
The Mother of Earth,
The Empress.
Pregnant with possibility.
Life.
Beginnings.
That feel her presence.
As she looks towards you.
Inviting you to sense the part of yourself that knows how to grow.
To tend and to release.
Let her archetype guide you inwards.
Changing as you move through the subtle body.
The next few minutes to reflect on any of the symbols which come to you of this Empress archetype.
What is she nourishing for you?
Let's reflect and see what arises within you for the next few minutes.
Welcome to carry on to see what's arising or if you wish.
We'll move into.
.
.
A breath,
Meditation.
Just inhaling earth energy up from your left foot,
Starting with your left foot and inhaling up your leg.
Into the red base chakra and into your body Exhaling,
Down the right leg.
To the right foot and into the ground beneath you.
Feeling the weight.
Of your limbs.
And again starting again your left foot,
Inhaling earth energy up your left leg.
Into your base chakra,
Into your body exhaling down your right leg.
Right foot into the ground beneath you,
And just keep repeating for the next 2 or 3 minutes.
Keep inhaling up your left leg into the base chakra between your pubic bone and your tailbone into the body.
Exhaling down the right leg into your right foot into the ground just keep repeating You're welcome to continue with that.
Or keep inhaling.
Sensing your breath like wind flowing through yellow wheat.
Steadying,
Nourishing,
Exhaling prana,
The life force of growth.
Keep repeating that cycle.
Inhaling sensing your breath like the wind moving through yellow wheat exhaling prana the life force of growth for the next couple of minutes We're working with the base chakra,
Putting your attention in base chakra,
Between the pubic bone and the talar bone.
Losing your mind.
And emotions.
Through the base chakra,
Into the ground.
Working with the Empress.
Collagen of safety.
Instinct.
With emotional grounding.
Keep releasing the need.
Emotions,
Stories that may arise.
Grounding them.
Notice any wandering of the mind.
Observing it,
Not trying to push it away.
And the stories that arise.
Technology soon.
While you're resting in the base chakra You can ask.
Do I have enough security in life?
Such I can grow.
You visualize the Empress archetype softening any fail.
Listening.
Hold vigilance.
Reminding the mind.
That young things,
Young ideas,
Need time.
That the nervous system needs gentleness.
Let her calm the over-watering of worry.
The tightening around survival.
Subtle contractions.
The sense that the base chakra,
Ground of your being,
Is being held.
If you wish.
Start to feel where in your body or mind Do you feel fear?
Either now or.
.
.
Or in the past.
Where?
In your body or mind?
Do you feel fair?
Either now or from the past.
Where in your body or mind do you feel calm?
Or joy.
Where does fear dissolve?
For your mind settling.
Where in your body or mind,
Either now when passed.
Do you feel calm,
Calmness or joy?
Where fear dissolves.
And the mind settles.
Let's go between fair.
The part of your body where you felt fear now or in the past and joy or calmness in another part of your body.
Let's go from one area to the next.
From the area that felt fear to the area we feel joy or calmness.
It's going backwards and forwards between the two.
Try to bring both those parts of the body together.
Without effort.
Without trying.
Learn how to hold them simultaneously by going from one to the other if you can.
Moving from the part where you felt fear to the part where you felt calmness or joy and holding them both together without effort.
Just for another minute.
We'll move into the metta,
The compassion part of the practice.
As quietly to yourself repeating om.
Or other sacred sound to yourself.
Putting that sound into your base chakra and spine Wasn't ready.
Of looking deeply into yourself.
Into the silence.
Feel energy flowing through you.
Energy flowing through the silence.
With wisdom,
Looking into yourself.
Feel the energy flowing through you.
And gathering this energy from yourself and others.
Send it to a part of your body that needs it.
Or give it to someone else.
Send this energy to a part of your body that requires it or give it to someone else.
Another minute or so.
Welcome to carry on with that meta meditation.
Or move deeper into Yoga Nidra.
Just putting your attention on the crown of your head.
And the base chakra simultaneously putting your attention in the crown chakra above your head and the base chakra between the pubic bone and tailbone.
Sensations in both those areas simultaneously.
Keep watching them as they change.
With your attention.
On the crown of their chakra.
Just sense.
And a nine.
At God's intuition.
Like a seed.
Feel the inner wisdom beneath thought.
The quiet guidance.
That whispers,
Trust your knowing.
Let's keep reflecting.
On any of these meditations.
Going deeper into silence.
For the next few minutes.
With retention in the crown chakra and base chakra.
Being aware of any sensations.
Sensing your inner knowing.
Feeling the inner wisdom beneath thought.
The guidance that says,
Trust your knowing.
We've been working.
With the archetype.
Then press.
You can reflect on any of her shifting forms.
Letting any of them settle.
And your subtle body.
Yes,
Mother.
Lady of the Fields was the Empress.
One who cries.
Nourishes you.
That is your ground.
The one who knows when to let go.
You're welcome to keep reflecting on the various forms.
Of the Empress,
United Mother.
Keep melting inwards.
Recognize your attachment to things.
Before you were born?
Did you already exist?
Maybe everything that's born.
Already existed.
For your conception you existed after your mother and the mouth in your father.
Existed in your parents.
But also your grandparents.
And great-grandparents.
From nothing,
We cannot become something.
When you name anything at once or the nothing.
Keep relaxing.
Into peace and tranquillity.
The depths of your Ganesha.
For the next few minutes.
The melting inwards.
Recognising your attachment to things.
Keep relaxing deeper.
And Geogheganidra.
Resting in the crown and base chakra.
Acting deeper into peace and tranquillity.
Feel yourself becoming.
Spacious awareness.
Spacious stillness.
Keep dissolving into the ground of creation.
The spacious witness.
Stillness in which all movement appears.
It's become pure presence.
Fertile silence from which everything arises.
Just keep going deeper.
With any of these meditative thoughts.
We're resting the crown chakra,
The base chakra,
Thinking deeper into spacious awareness stillness in space.
Dissolving into the ground of creation.
The spacious witness.
The stillness in which all movement appears.
That's become pure presence.
Fertile silence.
From which everything arises.
And you're welcome to keep going deeper.
And Gio can eat dry.
We'll gradually move into relaxation.
Roiling.
Gently expanding the outer part of your body,
Removing any thoughts or emotions from within,
Exhaling,
Relaxing and releasing them into the ground.
Inhaling,
Gently expanding the outer part of your body,
Removing any thoughts or emotions.
Exhaling,
Relaxing and releasing them into the ground.
Just keep repeating.
If you wish,
Inhaling into your crown chakra.
Exhaling out through the base chakra between the pubic bone and tailbone.
Keep repeating.
Inhaling into your crown chakra,
Exhaling out of the base chakra.
If you wish,
You can put your attention into your eyes,
Into any sensations.
In your eyes.
Focusing your eyes as if in a circle and if you're looking at each number of a clock.
Look at each number for a few seconds.
If you can find the sensation in each area.
Moving slowly in one direction.
If you wish,
You're welcome to reverse direction.
Moving our eyes,
Left dwelling on each number of a clock.
Seek and feel the sensation.
In each area.
For another minute.
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.
