Welcome to Insight Nidra with Ian Melrose.
This meditative practice combines Eastern and Western modalities of Apasana,
Yoga Nidra,
Chakra work,
Archetypes and Body Symptoms.
Today we are working with the Heart Chakra located in the centre of the chest,
Coloured green.
We will be focusing on the outermost of our energy layers,
The physical layer.
Let's get started.
For this practice you will want to be comfortable.
Please find a place where you can lie down and stay warm throughout.
Make sure you have a dark area so no light will filter through.
Use an eye mask or keep all curtains shut.
Just lying in Shavasana,
Making sure you're comfortable,
Trying not to move for the next half an hour unless you have a medical condition.
As we're working with the Heart Chakra,
If you wish,
You can repeat the Sanskrit sound of that center which is Y A M,
Either out aloud which is the more effective or to yourself.
The vibration of that helps to start to quieten your mind.
We'll leave about a minute for you to do that.
Just making sure your eyes are closed,
Or you have a silk scarf or eye mask.
Shutting out the light helps to reduce your sense perceptions.
Just breathing in deeply as you breathe out,
Feeling your ills and discomfort flowing away.
Just repeat a few times.
Just say to yourself,
I'll remain awake,
And let thoughts gradually fade.
Keep relaxing your body and mind.
Bring a white or green light through your body from the crown chakra all the way down to your toenails,
Just in your own time.
Just say to yourself,
I'll remain awake,
And let thoughts gradually fade.
Just keep watching the speed and rhythm of the breath.
Just putting your attention on the spinal cord,
The central channel,
The sushuma.
It's difficult to be aware of it,
But with practice we can start to perceive some of that subtlety.
Also the energetic outflow on the left,
The ida,
The passive component and on the right the bingala,
The active component of prana.
Now going to go through the different parts of the body.
And if you wish you can use a white or green light on each part,
Starting with the third eye between the eyebrows.
This helps to form a link between that part and the brain.
So the third eye,
The eyes,
Ears,
Tongue,
Lips,
Throat chakra,
Right shoulder,
Elbow,
Right wrist.
Watching the energy extending beyond the fingers and also when we get to it beyond the toes.
Thumb,
Forefinger,
Middle finger,
Ring finger,
Little finger,
Right wrist,
Elbow,
Shoulder,
Throat chakra,
Left shoulder,
Elbow,
Left wrist,
Thumb,
Forefinger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Left elbow,
Shoulder,
Throat chakra,
The hollow between left and right chest,
Right chest,
Left chest,
Heart chakra,
Solar plexus,
Sacral chakra,
Right hip,
Knee,
Ankle,
Big toe,
Second toe,
Middle toe,
Fourth toe,
Little toe,
Right ankle,
Knee,
Right hip,
Lower abdomen,
Left hip,
Knee,
Ankle,
Big toe,
Middle toe,
Right hip,
Lower abdomen,
Left hip,
Lower abdomen,
Little toe,
Ankle,
Knee,
Left hip,
Sacral chakra,
Solar plexus chakra,
Heart chakra,
Throat chakra,
Third eye,
Right knee,
Left knee,
Left knee,
Left knee,
Left knee,
Right knee,
Left knee,
Left knee,
Left knee,
Left knee,
Left knee,
Right knee,
The space beyond the third eye,
The space in the whole body,
The space outside the body,
The band of space inside and outside,
Just rest your awareness there for another minute or so.
.
Bring your attention to the throat chakra,
Viewing it as hollow,
Just noticing any sensations in that area.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
