Welcome to Insight Nidra with Ian Mauroz.
This meditative practice combines Eastern and Western modalities of Vipassana,
Yoga Nidra,
Chakra work,
Archetypes and Body symptoms.
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.
So when you're lying down in Shavasana,
Working with the crown chakra,
And you can either use the Om sound Aum or the other sound is NG,
And with the B note,
Making sure your body is straight,
Just putting your attention on the crown and will chant for a couple of minutes.
And even though we're not all together,
Just the fact of chanting together helps to link us as well.
Thank you.
Thank you.
Gradually bringing yourself to silence.
While you're in Shavasana,
Visualising yourself in a flotation chamber,
A flotation tank that's open to the sky.
If you haven't been in one,
You're held by very,
Very dense salt water at your own body temperature.
Visualising your tank,
Yourself being open to the violet sky.
Your eyes are closed,
Relaxing,
Full awareness of your body.
It's breathing through a crown chakra.
The smooth breathing without pauses between the breaths.
It's breathing effortlessly,
Into emptiness.
Just go back to your natural breath,
Watching the gap at the end of each in and out breath.
This gap is pure awareness.
Just feel this gap between the breaths expanding.
Bring this expansion into your midbrain or crown chakra.
Moving attention with that expansion,
The soles of your feet as you inhale up to the crown of the head,
Just seeing each of those points expanding.
Expanding as you scan up the crown,
Breathe out,
Scanning down,
Letting the expansion fade.
Just keep repeating.
And from the ankles,
Scanning up,
Watching that expansion happening at each point,
Up to the crown and back to the ankles.
And from the knees,
Up to the crown with expansion,
Back to the knees and keep repeating.
From the solar plexus,
All the bottom of the ribs at the back,
Up to crown,
And back to the solar plexus.
From the heart chakra,
Middle of the dorsal,
Up to the crown,
Feeling each point expand as you go up through the shoulders,
Neck,
All the senses to the crown and back to the heart chakra.
And from the throat,
Up to the crown,
As you pass the ears,
Nose,
Tongue,
Eyes,
Just watch everything expand.
From the midbrain,
Expansion,
Up to the crown,
Back to the midbrain,
Expansion being flooded with light.
And from the upper lip to the crown chakra and back,
Brilliant light.
So bring your awareness all the way down to the tailbone and breathing into the gap between the tailbone and the sacrum.
The gap between the sacrum and the start of the lumbar spine.
Bring your attention upwards,
The gap between the lumbar spine and the dorsal spine at the beginning of the ribs.
The gap between the top of the dorsal spine and the beginning of the neck.
It's pure observation.
The gap between the top of the neck and the bottom of the skull.
The gap between the bottom of the skull and the crown chakra.
That's pure observation.
Starting again at the coccyx,
The tailbone,
And bringing this awareness into each of the gaps as you go up the spine.
For those of you with the anatomical knowledge,
You may wish to go even more deeply in between each vertebra.
When you reach the crown,
Come back to the tailbone and start again.
We'll be here for another five minutes.
Let's in your own time.
Breathing and awareness of that gap.
Thank you.
You you you you you you you you When you next arrive at the crown chakra,
Awareness of the gap between you and the universe,
The absolute,
Realizing there is no gap,
Only a continuum,
A palpable awareness,
A solidity through your body into the absolute.
Let's keep reflecting,
Being aware of this.
You Thank you.
It's bringing your attention to any heaviness in the body or mind just now.
Where does it come from?
Where does it come from?
Where do you feel lightness in your body just now?
Your body feels so light,
It's floating into the violet sky.
Which part of your body feels cold?
Is there any coldness in the mind?
Where do you feel it?
Where do you feel areas of heat in the body or mind?
Where do you feel it?
Do you feel pain in your body or mind right now?
If you do,
Where does it come from?
Do you feel pleasure or joy in your body or mind?
Is it unnatural state?
Who is thinking them?
Are they habitual?
Some thoughts arise which are negative.
Try to go into feeling,
Like feeling the sensations in your forearms or hands.
Or if you're outside,
Shifting your mind to the sky,
The tree,
Anything in nature.
See how your attention shifts.
Let's change your mind,
Observe thinking,
But not do it.
Let's bring your awareness to space in front of your third eye.
Let's melt into that space.
Feeling that is sentient or insentient has the same nature of consciousness.
Out of the unmanifest comes the manifest.
Out of the vibratory void comes the world.
All these lead back to emptiness.
M melt into that.
See this within yourself.
The awareness and breath awash in infinite intelligence.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
We'll be here for another 10 minutes.
