Preparation for INsight~Nidra

Your Space

Choose a space that is quiet, warm, dark, and comfortable. To support deeper relaxation, it’s recommended to use an eye mask or something to gently cover the eyes.

Shavasana (Relaxation Posture)

Lie flat on your back with your body straight. Let your legs fall slightly apart and rest your arms a little away from your sides, palms facing upward.

Close your eyes gently and keep them closed until asked to open them. Take a deep breath in, and as you exhale, imagine the tensions and worries of the day flowing out of your body.

Stay Awake

It’s important to remain awake and aware throughout the practice. Silently say to yourself: “I will remain awake throughout the practice”. The only important thing is to follow the voice. Try not to analyse or think too much about the instructions — simply listen and allow the practice to unfold. If thoughts arise, let them pass and gently return to the guidance. Don’t worry if you don’t hear every word — your subconscious is still listening!

If You Tend to Fall Asleep

Falling asleep is natural and common, especially in deep relaxation. If you often drift off, try one of the following:

• Method 1: Lie on your back with your upper arms by your side, but bend your elbows so that your forearms and hands point upward toward the ceiling. This posture helps keep the body alert without tension.

• Method 2: Begin the practice seated. After a few minutes, transition to Method 1, and finally return to full Shavasana when you feel ready.

INsight~Nidra Basic Instructions & Description

This relaxation is only for meditators who are NEW to INsight-Nidra. Ian will guide you through three basic elements used in many of the guided meditations. These include; a body scan, sound rotation & breath awareness.

What is INsight~Nidra “Sleep of the Yogis”

Listen to Ian Melrose, an INsight~Nidra practitioner & teacher talk about this intriguing system of meditation on the THERAPEÍA PODCAST