Pregnancy Yoga Nidra For Relaxation

Pregnancy is a time when self-care becomes even more important - you're doing so much! Enjoy this nourishing Yoga Nidra, giving you the opportunity to relax and the space and time to connect deeply to your beautiful baby

Transcript

Welcome to your 20-minute pregnancy yoga nidra,

A deeply nourishing practice that gives your body and mind a well-deserved rest and the chance to connect to your baby.

So firstly,

Finding a comfortable position to lie down.

If you're in your first trimester,

You may still be able to lie on your back.

If you're in your second and third,

I suggest you prop yourself up with lots of pillows,

One under the head,

One in between the legs,

And try to make sure that your knee's in line with your hip for extra comfort and support.

To begin this ritual of coming home and connecting back to yourself,

You might like to gently close down your eyes now and begin by taking three long,

Slow,

Deep breaths.

Breathing in through your nose,

Filling up,

And out with a nice loud sigh through your mouth.

We'll do that two more times,

Knowing that each deep breath is not only nourishing and replenishing for you,

But also for your baby who's snugly cradled in the love and warmth of your womb.

Now allow your breath to return to its natural rhythm,

And just notice if you need to make yourself any more comfortable or supported.

Just like your body offers your baby comfort,

Support,

And nourishment,

Can you allow the body of Mother Earth to cradle you and offer you the same?

With each exhale,

Allowing the weight of your body to sink deeper into the earth,

Knowing you're fully held,

Fully supported in this moment.

Now creating a ring of protection and safety around you and your beautiful baby.

This sacred ring of protection can be made from any natural material that feels intuitively right in this moment.

That might be a circle of roses,

Candles,

Sand,

Water,

Earth,

Whatever helps you to feel cocooned and safe in this moment.

Taking a moment to deeply connect to your body now.

What is it today that you most need from your time in rest?

Perhaps asking yourself how you're really feeling,

Making space for whatever arises.

You may like to set a gentle intention for your practice.

Your bones now feel heavy and grounded,

Muscles beginning to soften.

The sense of release sinks into your whole body as you allow the earth beneath you to fully support your weight.

Whole body melting,

Sensing the edges of your body dissolving into the space around you.

Intuitively begin to seek out any areas of stress or tension you may be holding,

Sending some calming and nourishing breath there,

Knowing it's okay to let go and soften.

Now opening up the ears to the soundscape around you,

Noticing sounds that seem far away,

Sounds that seem closer maybe within your own body.

Allow the sounds to be part of your natural experience,

Just washing over you as you rest.

Move on to a simple body scan now.

As I call out each part,

Simply pour your attention into that area,

Seeing if you can make this as lazy and effortless as possible.

The simple act of moving your awareness through your body is nourishing and restorative for both you and the growing life inside.

Bringing awareness now to the crown of your head,

Imagining each and every hair follicle softening from the root to the tip,

The tip to the root,

Every hair on your head can soften.

And bringing your awareness down into your forehead,

Left eyebrow,

Right eyebrow,

Two eyebrows together,

Space between your two eyebrows,

Eyelids,

Eyes can rest heavily in their sockets,

Delicate space beneath your eyes,

Cheeks,

Inner cheeks,

The roof of your mouth,

Gums,

Tongue rests heavily at the bottom of your mouth,

Upper lip,

Lower lip,

Two lips together,

Relaxing through your jawline,

Throat center,

Throat is open,

Clear,

And over to your right shoulder,

Right elbow,

Right wrist,

Right thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

All fingers together,

Back of your right hand,

Palm of your right hand,

Whole of your right hand,

Whole of your right arm,

Relaxed,

Heavy,

Sinking to earth,

Left shoulder,

Left elbow,

Left wrist,

Left thumb,

First finger,

Second finger,

Third finger,

Fourth finger,

All fingers and thumb together,

Back of your left hand,

Palm of your left hand,

Whole of your left hand,

Whole of your left arm,

Relaxed,

Heavy,

Sinking to earth,

Awareness to the heart center,

Center of your chest,

Allow your heart to let go,

To soften,

Navel center,

Being aware of the gentle rise and fall of your beautiful belly as you breathe,

Down into your womb center,

Imagining your baby bathed in comforting,

Nourishing,

Warm water,

Knowing your baby is soothed and rocked by your gentle breath,

Down into your right hip,

Right knee,

Right ankle,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All toes together,

Top of your right foot,

Heel,

Arch,

Ball,

Whole of your right foot,

Whole of your right leg,

Relaxed,

Heavy,

Sinking to earth,

Left hip,

Left knee,

Left ankle,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

All toes together,

Top of your left foot,

Heel,

Arch,

Ball,

Whole of your left foot,

Whole of your left leg,

Relaxed,

Heavy,

Sinking to earth,

Whole left side of your body,

Whole left side of your body,

Whole left side of your body,

Relaxed,

Heavy,

Sinking to earth,

Whole right side of your body,

Whole right side of your body,

Whole right side of your body,

Relaxed,

Heavy,

Sinking to earth,

Whole body is one now,

Relaxed,

Open,

Soft,

Sinking to earth,

From the crown of your head to the tips of your toes,

Tips of your toes to the crown of your head,

Inviting the whole body to relax,

Soften,

Let go,

From the front of your body to the back of your body,

The back of your body to the front of your body,

Whole body is one,

Whole body welcome to relax,

Now imagining that your whole body feels heavy,

So heavy you wouldn't want to move a muscle,

Getting grounded,

Stable,

Connected to the surface beneath you,

Now imagining your body as light as a feather,

So light you could be suspended in mid air,

Floating,

Now back to a sense of heaviness and groundedness,

Letting mother earth take your weight,

Now embodying a sense of lightness once more,

The whole body light as a feather,

As if you're floating,

Moving back and forth between a sense of heaviness and lightness until you find the perfect sensation for you,

Welcoming both lightness and ease in your body,

A deep sense of groundedness and stability,

Every cell of your body is flooded with nourishment,

As your nervous system unwinds,

Your whole being is replenished,

So is your baby,

Bringing your awareness to your heart space once more,

Cultivating a sense of gratitude,

Thankfulness,

All the blessings you have in your life,

Even if at times things are tricky to navigate and challenges come up,

Know you have all the strength that you need within to deal with anything that comes your way,

Taking a moment to embrace all that's good and well in this moment,

Knowing you and your baby are a team,

Inextricably linked by heart and soul,

And imagine a beautiful thread of golden energy reaching from your heart down into your baby's heart,

And taking a nice deep inhale,

Feeling all of that gratitude,

Thankfulness and love in your heart space,

And sending that down to your baby as you take a nice long slow exhale,

As the inhale naturally arrives,

Imagine your baby sending love back up to your heart space,

As you breathe in and reciprocating that love and warmth back down to your baby,

Taking a few more breaths just like that,

Coming into this sacred circle of nourishment between you and your little one,

And when you're ready you may like to rest your attention or your hands,

If that's comfortable,

On your belly,

Just connecting with your baby for another few moments,

And I'll leave you with some stillness for just a minute or so to connect to your baby,

Connect to your breath,

To connect to the innate wisdom in your body,

Perhaps feeling a sense of gratitude for all that you're doing in this moment,

To support this new life within you,

And sharing some of that love and nourishment back to yourself as you rest,

Beginning to take a few rounds of deeper breath,

Feeling your physical body resting on the earth,

And you may like to take some gentle gestures,

Swallowing,

Licking the lips,

Allow those gestures to move into bigger stretches as you start to emerge from your time in rest,

You might like to take a nice big deep breath in,

And a big long sigh,

Using sound to release,

Just noticing how you feel after some time in rest and in deep connection with your baby,

Knowing you can come back to this yoga nidra anytime you feel like you need to press pause,

To come back home to yourself,

To trust in the connection of you and your baby,

And this can also be useful for birth preparation,

Whenever you're ready,

Very gently starting to open your eyes,

And just glance around the space that you're currently in,

And if the body feels like it wants to rest a little bit longer,

It might be a really lovely way to come out slowly and gently,

Otherwise coming up to a seat whenever you're ready,

You might like to gently rub the palms of your hands together vigorously to generate some heat,

And place the palms on the apples of your cheeks,

Giving yourself a little massage,

And then down into your belly,

Giving your baby some of that warmth and beautiful energy that you've generated,

And slowly taking your time to come back into life,

Thank you for joining me for this pregnancy yoga nidra,

Pregnancy is such a beautiful and sacred time,

So important to give back to yourself,

As i record this i am also pregnant,

So sending love from me and my baby to you and your baby,

Namaste

Reviews

So lovely, thank you!

This has been my favourite yoga nidra for pregnancy. I often use it to get back to sleep. Thank you