Welcome.
My name is Jessica Harrington.
Thank you for joining me and taking the time for you.
As we prepare for practice,
Please gather all the props to make you feel held.
Pillows,
Blankets,
And an eye mask for your eyes.
Be mindful of how you lie yourself down.
And once you are lying down,
Take an inhale,
Slowly bringing your knees to your chest,
Giving yourself a hug.
And then releasing them back down to the earth,
Adjusting any body parts to find that right sensation.
Pedal into your space.
Close your eyes and start to follow your breath.
Yoga nidra is a practice where you fall into yogic sleep.
It allows you to quiet the inner noise and connect within.
It is much more than a guided meditation.
It is a door to liberate you from any suffering or struggles within this human life.
It allows us to work within ourselves to create new patterns in the mind.
The release of all doing.
Taking all effort to be anywhere but where you are.
The absence of doing and noticing that you are whole.
Spring season is a time for rebirth.
A time to reset and implement new patterns.
A time to repave the samskaras.
The internal impressions in the mind and body.
As we move through practice,
I will guide you through a rotation of consciousness,
Breath awareness,
And we will also play with pairs of opposites and visualization.
You may find that your mind is hard to settle.
That's okay.
When the mind wanders,
Let the thoughts go as they come and come back to my voice.
Continue to settle your breath.
Notice the coolness of the inhalations and the warmness of the exhalations.
As the practice of yoga nidra begins now.
Continue to breathe in and out.
And as you find the groove of your breath,
Come to your heart.
In for the beat.
Breathe in and out through the heart space.
Creating a sense of peace.
As you are listening,
Start to pay attention for your sankalpa.
Your sankalpa is your deepest intention.
The resolve to do.
A vow or a promise to oneself.
This can be an I am statement.
Something positive that resonates in your heart.
Once you hear it,
Slowly repeat it to yourself three times.
Staying it as though it is already in present form.
Settling into the quiet source of your being.
Be still.
Be grateful.
I will slowly start to guide you through the body.
As I name each body part,
Feel it in your mind.
Again,
Don't bring too much attention to it.
Just listen and follow along.
Bring your attention to your third eye center.
The space between your eyebrows.
In this space,
Start to see a golden light.
Metal in as you start to see the light move to your right hand.
The golden light filling the right hand.
Glowing brightly.
Now the light moves to the right thumb.
Index finger.
Middle finger.
Ring finger.
And pinky finger.
The palm of the right hand.
The back of the hand.
The whole hand illuminated with golden light.
Now it moves to the wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Right side of ribs.
Waistline.
Hip.
Right thigh.
Knee.
Lower leg.
Right ankle.
Heel.
The sole of your right foot.
The top of your right foot and all five toes.
The whole right side of your body now glowing in this beautiful golden light.
Now the light moves to the left hand.
Left thumb.
Index finger.
Middle finger.
Ring finger.
And the pinky finger.
Palm of your hand.
Back of your hand.
The whole left hand glowing in golden light.
Now come to the left wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left side of ribs.
Waistline.
Hip.
Left thigh.
Knee.
Lower leg.
Ankle.
Heel.
Sole of the left foot.
Top of the left foot and all five toes.
The whole left side now glowing in the bright golden light.
Now come to the back plane of the body.
Backs of your heels.
Calves.
Backs of both knees together.
Both sets of hamstrings.
Both sides of your glutes together.
The back of your pelvis.
Feel your lower back.
Mid back.
Upper back.
Shoulder blades.
Curve of your neck.
The back of your head.
The crown of your head.
Now all embodied in this beautiful golden light.
Feel your forehead.
Eyebrows.
Your brow center.
Both of your eyes.
Bridge of your nose.
Nostrils.
Tip of the nose.
Your whole nose.
Upper lip.
Lower lip.
Both lips together.
Feel your teeth.
Tongue.
Your upper palate.
Feel the whole mouth.
Chin.
Jaw.
Right ear.
Left ear.
Both ears together.
Feel the space between your ears.
Travel down the throat center.
Feel to the right.
To the left.
Feel the whole throat.
Move to the center of your chest.
Feel the right lung.
Left lung.
Both lungs together.
Feel your heart between the lungs.
Feel the whole entire rib cage.
Come to the abdominal area.
To your lower belly.
Then to your pelvic floor.
Front of each thigh.
Both knees.
Shins.
All ten toes.
Entire right leg.
Entire left leg.
Both legs together.
Feel both legs with the whole torso.
Right arm,
Shoulder to fingertips.
Then left arm,
Shoulder to fingertips.
Now you are feeling everything from your shoulders to your fingertips on both sides.
Add your face.
Head.
Throat.
So that you feel your whole body awareness.
With this awareness,
Feel the breath.
Welcome the breath into the whole body.
Notice that the expansion of the golden light goes way beyond the edges of your skin.
Yet feel the contraction bring you to the deepest part within.
Feel it.
Embrace it.
Take in the awareness of each sensation.
Now we will work through pairs of opposites.
How does it feel when you are absent-minded?
Maybe you forgot something important or just something small.
What does it feel like in the body when you remember?
Let that feeling go.
How does it feel when you are fully present?
Your mind is open and aware.
What does this feel like in the body?
Maybe you are thinking of certain situations or things that have happened in your life.
Don't focus too much on these things.
Allow yourself to feel the feelings they bring and then let them go.
Take yourself to your mind's eye and see yourself lying down as though you are looking at yourself from above.
Continue to breathe as you watch yourself embody the golden light bringing awareness to every cell throughout the body,
Resetting patterns.
As you inhale the light gets brighter and as you exhale it gets dimmer.
Feel yourself drop into wholeness.
Feel the vibration your body is creating as it sends out waves of energy.
See your highest self embodied with full awareness.
Slowly,
You will start to hear your sun kalpa rise again to your heart space.
When you hear it,
Repeat it to yourself three times.
Know that it is being heard by your source within,
Creating new patterns in the body and mind.
The more often you connect to source,
The easier it is to return there and the longer you will be able to stay there.
Feel your presence.
Take in the wholeness of how you feel in this moment and carry it with you throughout your day.
Now feel the body.
Sense the breath moving through the lungs.
Feel the breath slowly begin to awaken the body.
Feel the air on your skin as you slowly start to bring slow movements into the body.
Take your time.
Be mindful.
And when you are ready,
Take a big stretch.
And then slowly roll to one side.
Feeling your knees towards your chest.
Feeling cradled by Mother Earth below.
Now gently push yourself up to a seated position.
Staying deep in this experience.
Feeling that something has shifted to connect you deeper within.
Slowly place your right hand onto your heart and your left on top.
Notice the sound of your heartbeat.
Take in this moment.
Feel the contentment surrounding you.
Embody the lightness in your heart.
It's such an honor to be able to guide you through this beautiful practice.
Thank you for joining me today.
Adiyam Tatsat Adiyam Tatsat
