Welcome to this guided Insight Nidra meditation.
Please take a few moments to get comfortable.
Lie down on a 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 instruction to allow for integration of the Insight Nidra instructions.
We'll now begin.
Just making sure that you're relaxed.
Observing any tension,
Just letting it go.
Observing any sensations in your body.
Feeling your body supported by the ground.
We're going to rotate our awareness.
Starting with both your thumbs.
Putting your attention on both your thumbs.
Moving your awareness to the index fingers.
Both index fingers together.
Both middle fingers.
Ring fingers.
Little fingers.
Putting your full awareness onto your fingers.
Onto both palms together.
We also have chakras.
Onto your wrists.
Forearms.
Feeling any sensations throughout the whole of the forearms.
Back,
Front,
Sides.
Your elbows.
The upper arms.
Both your shoulders.
Bringing your awareness to the third eye chakra.
Between the eyebrows.
Your throat chakra.
The heart chakra.
And its origin in the middle of the dorsal spine.
In the middle of the back.
Moving down to the bottom of the ribs.
At the beginning of the solar plexus chakra.
Just tracing it through the body.
Just below the ribs at the front.
Bringing your awareness through the body.
To the opening of the sacral chakra.
Just below the navel.
A chakra between the pubic bone and the tailbone.
Pointing downwards into the ground.
Both hips.
Feeling the sides,
The front,
The back of both hips.
Both your knees together.
Remembering the back of the knees.
Your legs.
The soles of your feet.
Moving through your big toes.
Second toes.
Middle toes.
Fourth toes.
Little toes.
Feeling energy streaming through all your toes.
And your fingers at the same time.
When you are ready.
Just putting your attention on your feet.
The soles of your feet.
Breathing in from the soles of your feet.
Through the whole body.
Up to your crown chakra.
Relaxing your breath.
As if sunlight is filtering through all the layers of your body.
Back down to your feet.
Just keep repeating for the next few minutes.
Starting with your feet.
Breathing in from the soles of your feet.
Taking your time.
If you take several breaths,
Use several breaths to reach the crown.
Relaxing your breathing.
As if sunlight is filtering through all the layers of your body.
Back down to your feet.
And now you will focus more to your spine.
Breathing up from the base of your spine.
Through the spine up to the crown of your head.
Again relaxing breathing out.
Visualising sunlight flowing down back through your spine.
Just keep repeating.
Up to the crown.
Relaxing visualising sunlight.
Flowing back to the base of the spine.
Simultaneously feel sensations on your crown chakra.
The top of your head and the base chakra.
Between the pubic bone and tailbone.
Just keep observing sensations.
When you are connected to crown and base chakras.
Just visualise yourself as a bubble filled with a violet mist.
Your body pulsating with energy.
Visualise healing energy.
Visualise this healing energy.
Absorb this loving energy.
Into your body and mind.
Feeling yourself expand.
Just keep expanding.
Your energy body encompasses nearby flowers,
Trees,
The wild areas in nature.
Visualising yourself as a bubble filled with violet mist.
Your body pulsating with energy.
Healing energy rising from the crown of your head.
Turning your eyes slightly upward.
Without strain.
As if looking at a mountain.
Observing infinite space above your crown chakra.
Either white or violet.
Just examining the air in your nose.
The sensations on the outside of your nose.
See the air and the nose as having the same solidity.
Observing infinite space above your crown chakra.
Just examining the air in your nose.
And the sensations on the outside of your nose.
As having the same solidity.
No difference.
Feel the sensations merging,
Expanding.
Our consciousness operates beyond the physical.
It communicates by feeling.
We feel that things are pleasant or unpleasant.
But where do we feel them?
Where do we feel these things which are pleasant or unpleasant?
We feel them in the body.
Or do we feel them in the space within the body?
In specific locations in the body?
Or just generally in the space within the body?
Nirgunidhara is about realizing your true nature.
And being in contact with that.
Realize spacious awareness.
Your breath moving through space.
Just noticing the space between the back of your spine and the ground.
Space between the back of your spine and the ground.
The space above your crown chakra.
Extending upwards.
Space between your eyelids.
The gap between your lips.
Space between your shoulders and your neck.
Just notice space within you and surrounding you.
Notice space within you and surrounding you.
Let your body expand wider into those spaces.
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.
