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're in a dark room.
Use an eye mask if needed.
Ian will now begin this guided meditation.
All greetings to everyone.
This is our 30 minute guided Yoga Nidra.
Just making sure you're lying down in Shavasana,
Complete stillness.
We're working with the solar plexus chakra in the wisdom layer.
Start off just chanting Rama,
Putting your attention on the solar plexus.
Just chanting Rama or Aum,
R-A-M or Aum for the next minute.
Out to yourself or out aloud.
Gradually coming back to stillness.
Sensing the sounds are becoming more distant as you move,
Moving from the outer to your inner world.
Just keeping a natural breath.
Notice and let go of all tensions,
Any contractions,
Especially in the face,
Shoulders,
The whole body.
Literally let your breath arise from somewhere other than yourself.
Inhale and fill the solar plexus,
The area between your ribs with pinpoints of white or yellow light energy.
Exhale and empty from the chest.
Just keep repeating,
Inhaling and filling the solar plexus with pinpoints of white or yellow light energy.
Exhaling from the chest.
Just gentle breathing,
Not forced or deep.
Just keep repeating for the next couple of minutes.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
When you're ready,
Just bringing your attention to the perineum between the pubic bone and the tailbone,
The base chakra.
Inhaling from the base chakra up through the middle of the body,
Up to the third eye,
Between the eyebrows,
Middle of the forehead.
Exhaling from the third eye chakra,
Down through the body,
Back to the perineum by the sacrum.
Visualising wisps of smoke like the genie in Aladdin's lamp as you breathe in,
Ascending the hollow spinal cord,
The sushuma,
Up to the third eye.
Awareness drifting back down the spine,
Back to the coccyx.
Just keep relaxing your body and mind with each breath for the next few minutes.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
Just keep breathing from the base chakra through the middle of the body,
In front of the spine,
Up to the third eye chakra.
Almost no breath,
Drifting back down to base chakra for a couple of minutes.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
Exhale and fill the solar plexus with pinpoints of white or yellow light energy.
Now awaken the feeling of heaviness throughout the whole body.
Become aware of heaviness and tension in every single part of the body.
You're feeling so heavy.
You're sinking into the floor.
Awareness of tension.
Awareness of heaviness.
Which part of your body is most heavy and tense?
With each breath,
Keep sinking deeper and deeper into the floor.
Kept sinking slowly illustrates kindness.
Lightness.
Awaken the feeling of lightness.
Awaken the feeling of energy and lightness.
Awaken the sensation of lightness and energy in all parts of the body.
Your body feels so light it seems to be floating above the floor.
Awareness of energy.
Awareness of lightness.
And a part of the body that feels the most energetic and light.
And a part of the body that feels the most energetic and light.
And a part of the body that feels the most energetic and light.
Don't put your attention on the crown chakra and scan.
Hard bursts of white or yellow light in the crown through the hollow of the body.
All the way through to your toes.
Just keep stopping at any area where you feel restrictions or tension till the light can pass through that area.
When you reach the toes just start again.
And a part of the body that feels the most energetic and light.
And a part of the body that feels the most energetic and light.
Just keep scanning light through your body and the crown.
All the way through to the toes.
And a part of the body that feels the most energetic and light.
The more we let go the more we're supported.
Bring your attention to the third eye area.
With your eyes still closed watching emptiness fading into infinity.
Reflect on how we can suppress emotions,
Thoughts,
Negative attitudes and beliefs we hold to be true about ourselves.
But we can't get rid of them.
Just allow anything that arises to be as it is.
And our true nature will shine as radiant,
Unperturbable joy.
Your attention extending beyond the third eye area.
Just accept and welcome all that arises for the next minute or two.
Just breathe into the boundaries of the body and mind.
Just extend your attention in all directions beyond the body,
Beyond the mind.
Dissolving the boundaries into infinite space.
If you can become aware of the witness observing the body and mind.
Keep breathing into the boundaries for the next few minutes.
Breathing in and out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
If you wish to carry on in yoga nidra,
Just remain lying down,
Remaining still.
And just use the following words as part of your practice to relax even more.
To let go even more of the deep patterns in our mind.
Otherwise,
Just feel and sense emptiness on the left of your body.
Sense emptiness on the right of your body.
On the whole of the right side of your body,
From the head to the toes.
Space below you.
Blue sky above you.
Expand your awareness into all these spaces.
Just observe your breath,
Warming your hands.
Warming your feet.
Just breathe in and out with solar plexus chakra.
When you're ready,
Rolling onto your right side.
Gradually making your way to the sitting position,
Just keeping your eyes shut.
When you're ready,
Sitting comfortably,
Just taking a deep breath in.
Breathing out.
Feeling your body and mind,
The healing yellow light of joy.
Just repeat several times.
Thank you very much for meditating with us,
Jnarkanidra.
The fourth layer,
The wisdom layer.
We look forward to being with you again soon.
Namaste.
