Preparation for IN-Nidra

Your Space

Your meditation space should be quiet, warm, dark and comfortable. It is recommended to use an eye mask or eye cover.

Shavasana

Lie on your back, the body should be straight, the legs slightly apart and the arms a little away from the body with the palms turned upwards. There shouldn’t be any physical movement. Close your eyes and keep them closed until asked to open them. Breath in deeply and as you breathe out feel the cares and worries of the day flow out.

Stay Awake

Stay completely awake, this is very important. Say to yourself, “I won’t sleep, I will remain awake throughout the practice”. The only important thing is to follow the voice. Don’t intellectualize or analyse the instructions as this disturbs mental relaxation. If thoughts arise, leave them and continue the practice. You may not hear everything, this doesn’t matter.

If you fall asleep, don’t worry, its natural! If you go to sleep, it’s best to use one of the following methods.

Method 1. Lie on your back, with your upper arms by your side, but your elbow is bent, so that your forearms, hands and fingers point up to the ceiling.

Method 2. If Method 1 isn’t working, then it’s best to start sitting, then move to Method 1, then try lying down in Shavasana again.

IN~Nidra Basic Instructions & Description

This relaxation is only for meditators who are NEW to IN-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 IN~Nidra practitioner & teacher talk about this intriguing system of meditation on the THERAPEÍA PODCAST