A Grounding Yoga Nidra For New Mums, No Music

Welcome, dear mother. This is your time. A time to rest, restore, and reconnect with yourself. You may be carrying the weight of sleepless nights, new responsibilities, and the ever-present hum of anxiety that comes with caring for your little one.

This Yoga Nidra practice is here to guide you from feeling anxious and ungrounded to a deep sense of stability, ease, and anchoring.

Transcript

Welcome, Welcome to this yoga nidra, A yoga nidra designed to bring you into a deep sense of stability, Ease and an anchoring. A yoga nidra to bring you into your centered space. Find a comfortable position, Perhaps lying down with a pillow under your knees, A blanket over you and maybe your arms are resting beside you or if you're with your baby, Allow their presence to be a part of this moment but know that this time is also for you. Take your time to get completely comfortable, Nourish yourself as you nourish those around you. When you're ready, Close your eyes, Soften your jaw and take a deep breath in through your nose and sigh it out through your mouth. Again, Inhale deeply, Exhale fully. One more time, Breathing in comfort and breathing out tension. Now all you need to do is simply listen, Allowing yourself to be held by this practice. Notice the sounds around you, From the most obvious sounds to the subtlest of sounds, Allow your ears to wander. Then bring your awareness to the air that touches your skin. Notice the temperature of the air, Is it warm, Cool, Is there a breeze or is it still? Is it a dry quality to the air or a humidity? Then notice when the air turns into your breath, The coolness of the inhale as it draws up through the nostrils, The warmth of the exhale as it comes out of the nostrils and back into the space that you're in. Following your breath, In and out from the space around you into the space within you. As you inhale, Can you feel the way your body expands into the space that you're in, As if greeting the space that you're in as an old friend. When you exhale, You may feel your body softening deeper towards whatever is supporting you. Allowing your awareness to reverse through your skin and into your body, Into the deepest parts of your body. Can you visualize the space within your body, From the deepest parts of you to the periphery? Can you feel into the space, Into your space? Can you bring one thing into your mind's eye that gives you immense gratitude? It could be a person, An object, It could be a moment that you have experienced or anything else that resonates. As you bring it into your mind's eye, Notice how you feel the strength or joy or confidence that may come with this feeling. Can you visualize now this sensation becoming a beautiful orb of light? Like a warm golden light at the center of your body, Just below your navel. This is your anchor, Your core strength, Your stability. With each inhale, This light grows warmer and steadier. With each exhale, It expands, Grounding you, Connecting you to the earth beneath you. Feel yourself deeply rooted, Like a strong, Strong, Steady tree. No matter how the winds of life blow, You remain anchored, Steady and present. Visualize now this golden light traveling around your body. Each place I mention, Visualize the light infusing you with strength and stability. It comes down to your right hand, Into your right thumb, Index finger, Middle finger, Ring finger, Little finger, The back of the right hand, Palm of the right hand, Around the right wrist, Into the right wrist, Into the forearm, Upper arm, All around and within the right shoulder, Across the collarbone and all the way down into the left hand, The left thumb, Index finger, Middle finger, Ring finger, Little finger, The back of the left hand, The left palm, Around and within the left wrist, The left forearm, Upper arm, Around and within the left shoulder, Into the left shoulder blade, To the space between the shoulder blades, Into the right shoulder blade, Across the whole of the upper back, To the back of the ribcage, Around the ribcage, Into the space of the ribcage, Into the organs within, Further down now into the space of the lower back, Around the sides of the waist, The belly, Into the bowl of the pelvis and all the way down into the right foot, To the right big toe, Second toe, Third toe, Fourth toe, Fifth toe, The right sole of the foot, The right heel, The whole of the right foot, Into and around the right ankle, The right calf of the leg, The shin, Around and within the right knee, The back of the right thigh, Deep inside the right thigh, The front of the thigh and into the space of the right hip, The right buttock, Across now into the left buttock and down to the left foot, The left big toe, Second toe, Third toe, Fourth toe, Fifth toe, The left sole of the foot, The left heel, The whole of the left foot, All around and within the left ankle, The left calf, Shin, Around and within the left knee, The back of the left thigh, Deep inside the left thigh, The front of the thigh, Into the space of the left hip, The whole of the pelvis, All the way around the pelvis, Deep inside the pelvis, All the way now into the space of the lower belly, Deeper into the muscles supporting the lower spine, Through to the tailbone and up each and every vertebra, All the way to the space around the back of the heart, The whole of the heart space, Deep within the heart, The lungs, Across the whole chest, Through into the space of the throat, The back of the neck, The jaw, Around the lips, Top lip, Bottom lip, Into the space of the mouth, The tongue, Around the teeth, The roof of the mouth, Whole of the inside of the mouth, Deep into the head space, All the way through to the back of the head, The crown of the head, The space just in front of the forehead, The temple, The space between the eye, The whole forehead, The space around the eye, The eyes themselves, The cheekbones, The space around the ears, All the curves of the ear, The space within the ears, The whole head space, The whole body, The whole body, Shining with a beautiful, Beautiful light that radiates with strength and peace. Imagine yourself standing in a beautiful garden. The garden is surrounded by beautiful trees and you're standing barefoot on the warm earth, Feeling the grass beneath your feet. You feel a warm breeze on your skin and the sunlight radiating down onto your face. With each breath, You feel your feet anchoring deeper down towards the earth beneath you. You feel the soles of your feet reaching deep into the ground and you feel a connection to something greater. You know that you are supported, You are nourished, You are held. Now repeat to yourself silently, I am safe, I am supported, I am anchored in love and presence. I am safe, I am supported, I am anchored in love and presence. Feel these words settle into your being, Allowing them to become a part of you. Now slowly bringing your awareness back into your physical body, Noticing the coolness of your inhale coming into your body with energy and vibrance. Feeling your exhale going out into the space that you're in, Becoming more aware of the space that you're in, The energies that might be around you, The sounds around you. And as you slowly bring your awareness back into your body, Maybe you might like to start wiggling your fingers and toes and noticing the weight of your body against the surface beneath you. Taking a deep breath in, Sigh it out and slowly, Whenever you're ready, Opening your eyes. You can carry this grounded energy with you into your day, Knowing you can return to this place of calm any time you need. You are anchored, You are enough, You are held.