Welcome,
I'm Jocelyn.
This is a full yoga nidra for the prenatal time in a mother's life.
This is effortless,
It is yogic sleep and deep rest with awareness.
So depending on how far along you are in your pregnancy,
You might be lying on your back with a pillow under your knees or under your head,
Maybe even under your lower back.
Or if you're further along,
You may want to lie on your side and have a pillow under your head or under your arm that's on top of your body.
You might want a pillow between your knees and ankles to get to a place where your body is fully supported,
Giving some tenderness and attention and awareness to the places that your body needs to be held and supported,
Just like you are holding this child in your womb.
So finding yourself in a place that you are supported and know that this is a practice of yoga nidra in stillness,
However,
It is okay to move if you need.
If your body is asking to move in a certain direction,
It is perfectly beautiful to listen to your body.
It is also perfectly beautiful to fall asleep when your body is working on so much creation,
Sometimes what you need most is sleep.
You will still get the benefits of this yoga nidra.
So wherever you are,
Find yourself supported and close down your eyes and just take notice of how your body is positioned,
Take notice of the shape of your body and not only the shape of your body but the shape of the space around your body,
The spaces between your toes and fingers,
Just become aware and you might even become aware of your breath,
Not trying to manipulate it or change it but rather just noticing how you are breathing,
Noticing if it is shallow or deep,
Noticing if each inhale moves your body or doesn't move your body,
Noticing the temperature of the air as you inhale and exhale and just for a minute take an adventure with the air that enters into your body following it where it goes and then as you exhale just following the air with your awareness and for a minute opening your ears to the sounds in your space,
The vibrations of sound on this recording my voice,
Becoming aware of all the layers of sound around you,
You may even hear your heartbeat,
You may not,
This is effortless,
You're simply going to follow my voice as we travel into the subtle selves.
Each yoga nidra begins with a sankalpa,
A sankalpa is a heart's intention or a true north and today we're going to work with I am powerful and at ease with my journey of becoming a mother.
I am powerful and at ease with my journey of becoming a mother.
The way we work with the sankalpa is we inhale and then as we exhale you simply say silently to yourself the sankalpa I am powerful and at ease with my journey of becoming a mother.
Let's hold you this three times each on the arc of the breath inhaling and exhaling I am powerful and at ease in my journey of becoming a mother and you'll do that two more times on your own and I am simply going to be guiding you with my voice through a rotation of consciousness you'll hear me guide you through different body parts and if you could imagine a gentle caress of attention on each body part as I bring your awareness there a gentle touch or caress of awareness on the tip of the tongue back of the tongue nasal passages the space between your ears center of the forehead the mind's eye the top of the head a gentle caress of awareness back of the head right ear folds of the ear inner ear right temple right eyebrow eyelid globe of the eye all the little muscles behind the right eye right cheekbone right nostril upper lip teeth inside of the right cheek center of the tongue tip of the tongue inside of the left cheek gums roof of the mouth left nostril a gentle caress of awareness left cheekbone all the little muscles behind the left eye globe of the eye tip of the tongue eyelid eyebrow left temple left ear left inner ear the space between the ears nape of the neck back of the neck center of the throat heart space right shoulder elbow wrist top of the hand tip of the thumb first finger second finger third finger fourth finger a gentle caress of awareness across the tips of all five fingers of the right hand palm of the hand inside of the right wrist crease of the elbow shoulder right scapula right ribs left ribs left scapula left shoulder elbow wrist top of the hand tip of the thumb first finger second finger third finger fourth finger gentle awareness caressing the tips of all five fingers on the left hand palm of the hand crease of the elbow shoulder heart space navel center womb a gentle caress of awareness on the womb pelvic bowl right hip knee ankle top of the foot tip of the big toe second toe third toe fourth toe fifth toe gentle caress of awareness across all five toes of the right foot bottom of the foot inside of the ankle inside of the knee back of the thigh hip lower back gentle caress of awareness across the lower back heel left hip knee ankle top of the foot tip of the big toe second toe third toe fourth toe fifth toe gentle caress of awareness across all five toes of the left foot bottom of the foot inside of the ankle underside of the knee back of the thigh hip lower back womb a gentle caress of awareness across the womb the center of creation the navel center and the heart center place your awareness on the whole body the whole body and simply letting that go and just noticing your breath without changing it without manipulating it just being aware of how your body is breathing and might you notice how your body is breathing you notice the depth of inhale and exhale notice the movement the breath creates in your body and simply witness this magnificent breath that you don't even have to think about just watch and feel this breath nourishing all the cells in your body in your baby's body and without changing your breath might you imagine on your next inhale that you're inhaling into your heart space and when you're exhaling might you imagine each inhale is birthed in your heart space and when you're exhaling you're exhaling from your heart space might you imagine each inhale is birthed in your heart space and each exhale is birthed from your heart space and might you imagine when you next inhale without changing your breathing inhaling from your heart space to your right palm and as you exhale from your right palm back to your heart and when you inhale from your heart space to your left palm and on your exhale from your left palm to your heart space and might you imagine without changing your breath on your next inhale you inhale from your heart to your right palm and when you exhale the exhale travels from your right palm through your heart down to your womb through your heart down to your womb and you inhale from your womb traveling through your heart to your left palm and on the exhale from your left palm through your heart into your womb inhaling from your womb through your heart out your right palm exhaling from your palm through your heart down to your womb and inhaling from your womb through your heart out your left palm all in your own time your own space in your own most beautiful breath of which there is no need to change it nourishing and feeding your body and your baby's body and you can release that now now might you place your awareness on the places in your body that feel quiet that feel dark that feel soothing calm serene where are the places in your body that feel into the darkness the quiet serene and where your body do you feel the brightness the busyness the movement where in your body does it feel right where does it feel busy where can you feel the movement in your body and going back to feeling into and bringing your awareness to the places in your body that hold the dark that hold the quiet that hold the mystery the ancient knowledge where in your body do you feel the quiet dark still and where in your body do you feel the bright light the movement maybe you feel more energy moving in those areas where does it feel busy and might you bring your awareness to both places in your body both the places that feel dark and still and quiet and the places that feel light and busy at the same time simultaneously can you bring your awareness to both the dark and the light the busy and the quiet places in your body and letting that go releasing that a dark cave etchings on walls of stone circles of rocks on the earth's back an ancient tent a feather moments of silence darkness a bird's nest wound twigs of home the pink flowers of a tree in spring an open field wild flowers of all colors and sizes a clear sky a single butterfly a blanket laid out in the wind in a field the sound of crickets i'm going to stay quiet for a few minutes slowly deepening your breath just a little by little each inhale a little deeper than the inhale before and each exhale just a little bit deeper and longer than the one before be bringing back in the sankalpa kalpa i am powerful and at ease in my journey of becoming a mother i am powerful and at ease in my journey of becoming a mother so again we'll repeat this three times each on the arc of a breath inhaling and on the exhale saying silently to yourself i am powerful and at ease in my journey of becoming a mother and you'll do this two more times at your own pace and we'll just take a few breaths together we'll inhale on a count of four open our mouths and exhale to a count of six inhaling two three four open your mouth and exhale two three four five six inhaling two three four opening your mouth and exhaling two three four five six inhaling two three four opening your mouth and exhaling two three four five six and one more time inhaling two three four and exhaling two three four five six and letting that go maybe you start to wiggle your toes or your fingertips or start even by touching the tip of your thumb to each of the tips of your fingers one at a time becoming aware you might roll your head to the side and back you might stretch your legs out or take a full body stretch you might flutter your eyes open whenever the time is right for you this is a time to take care of your body to listen and to trust your body it is a time to nurture and nourish and be grateful for all that your body does for you thank you so much for coming on this journey with me today you can come back to this at any time for a little balancing of your nervous system breathing through your body little balancing of your nervous system breathing through your body and being present with both the darkness and the lightness of the journey of motherhood thank you so much again my name is Jocelyn namaste
