Beginner Yoga~Nidra
“Beauty is not in the face; beauty is a light in the heart”
-Khalil Gibran
Essence of INsight~Nidra
Yoga Nidra, often referred to as “yogic sleep,” is a guided meditation practice that combines body scanning, breath awareness, and visualisation techniques to bring the body into a deep state of relaxation while the mind remains gently aware. Rooted in ancient yogic traditions, it offers a doorway to the subtle realms of consciousness, inviting a profound connection to your inner self. In this deeply restful yet conscious state, the body can repair, support healing, and release long-held mental and emotional patterns.
Ian’s approach to yoga Nidra also incorporates elements from complementary traditions, including Vipassana meditation, visualisation, archetype work, chakra alignment, and the philosophy of non-dualism. These influences deepen the practice, opening pathways for insight, balance, and inner transformation, making it a unique, very special practice.
As part of the journey, we meditate on the chakras, the subtle energy centres aligned with the body’s nervous system. This gentle focus encourages emotional release and inner harmony, leading to a natural descent into stillness where peace, insight, and connection emerge from a place beyond the thinking mind.
In this space, we are no longer caught in habitual loops of thought or reactive emotion. Old stories soften, creating room for renewal, transformation, and a clearer sense of self.
The intention of INsight~Nidra is to cultivate peace, happiness, and joy; a state of samadhi, where deep connection with all beings and existence can be experienced.
Preparing For Meditation ~ Your Space
Take a few moments to get comfortable. Choose a space that is quiet. It’s best if you’re in a dark room so dim the lights, draw the curtains, or use an eye mask. Lie down on a soft mattress, bed or couch, but not a yoga mat. This is to ensure you can lie comfortably for the duration of the practice. Use a blanket or shawl to stay warm but not so warm you’ll be tempted to fall asleep.
Shavasana ~ Relaxation Posture
Move into Shavasana, the resting posture on your back. Lie with your legs comfortably extended, feet hip-width apart, arms relaxed by your sides, and palms facing upward. Allow the body to feel open, supported, and free from effort. You may want to place a cushion under your knees or head for added comfort.
Gently close your eyes and keep them closed until asked to open them. Take a slow, deep breath in, and as you exhale, imagine any tension or worry flowing out of your body.
Staying 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, here are some suggestions:
• Review your surroundings, eg: Would letting a little light in help? Is it too warm, making it too easy to fall asleep?
• 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.
• Begin the practice seated. After a few minutes, transition to the position described above, and finally return to full Shavasana when you feel ready.
• Elevate your head and shoulders so you are in a semi-recline position.
• Open your eyes briefly then close them again, or keep them slightly open throughout.
INsight~Nidra Basic Instructions & Description
The following recording will benefit 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 and breath awareness.
What is INsight~Nidra: “Sleep of the Yogis”?
Listen to Ian Melrose, creator of INsight~Nidra, practitioner and teacher, talk about this intriguing system of meditation on the THERAPEÍA PODCAST: