Yoga Nidra For Future Mamas
Dealing with change, both in our body and life, physical discomfort, stress, or trouble sleeping. There are many reasons that can make the months prior to meeting your little one challenging. This yoga nidra experience is intended to help you fully relax, both physically and mentally, so you can feel more present and at ease during your pregnancy, alleviate some of the stress about becoming a Mom, and deepen your connection with your baby.
Transcript
Find a comfortable seated position and gently start by rubbing your palms together to create some heat.
To the degree that you feel comfortable,
Place your fingertips on your eyelids,
The entire surface of the palm touching your face.
Start now by massaging the face,
The fingers working from the eyebrows up to the hairline,
Moving out to the temples,
Circling the fingers at the temples,
Moving down to the joint of the jaw,
Along the jawline to the chin.
Massage around the mouth,
Up to the bridge of the nose,
Around the orbits of the eyes,
Moving through the ears,
Massaging in front and behind the ears,
And maybe even to gentle pull on the earlobes.
Squeeze the back of the neck,
And maybe even the shoulders,
Getting tensions and holding melt away.
Descend all the way down to your belly,
Softly caressing your baby bump.
Now place your hands on your belly and feel the presence of your baby underneath.
Feel the life that you created growing inside of you,
Beneath your palms.
Maybe you can feel it moving inside,
Or maybe you know the gender or the name.
Whatever it is,
Take some time to connect with your little one,
Sending them loving energy.
Now place the entire surface of the palms in your face,
Fingertips on the eyelids.
Drop all expression from the face.
Take a deep breath in,
And let go.
Take another deep breath in,
And let go even more.
Now release your arms by your side,
And lie down in a comfortable position for you,
Whether on your side or on your back.
Use as many cushions and blankets as you need to feel the most at ease.
You may cover your arms if you like.
Now close your eyes and quiet your mind.
Be still.
Let go of all thoughts,
Worry,
And tension.
Relax,
Trust,
And let go.
Breathe in fully,
And exhale with a deep sigh.
And again,
Breathe in fully,
And exhale,
Let go completely.
Feel a deep sense of peace and contentment beginning to wash over you.
Now allow yourself to receive the following intention as I repeat it.
Let your whole body listen to what I say.
I am already a fantastic mom.
I am already a fantastic mom.
I am already a fantastic mom.
Feel yourself descending down into the stillness beneath the mind.
All existential tension and holding carried out with each exhaling breath.
Feel what is present without labels or comments.
Feeling more,
Thinking less.
As we enter this next phase of yoga nidra,
Remain as motionless as possible.
If you need to move or make an adjustment,
Do so mindfully and return to stillness as soon as you are able.
Allow yourself to remain awake,
Staying in touch with the sound of my voice.
Allow your entire body to respond to my words directly and non-mentally.
Allow any disturbances,
External or internal,
To draw you more deeply within.
Do absolutely nothing from now on.
Simply relax.
Now follow my guidance as we begin the relaxation breath.
Breathing in deeply,
Feel your lungs from the bottom to the top as if you were feeling a water bottle.
And as you breathe out,
Empty your lungs from top to bottom.
And keep going on your own,
Following the rhythm of the breath.
Inhaling from bottom to top,
Exhaling from top to bottom.
Let your breath be slow and steady.
Observe the movement of your abdomen and chest.
Stay connected to the wonderful feeling of release of tension and the deep feeling of relaxation.
Let this feeling extend to every part of your body.
Let this entire process of breathing be the vehicle for deepening your relaxation and nourishing you and your baby with fresh and vital air.
Now redirect your full attention to your breath.
Create no struggle around breathing.
And use the breath to release any tension.
Slowly deepen your inhalations and exhalations.
Let the exhalations become longer than the inhalations.
Let the flow of your breath be steady and uniform as much as possible.
Bring your undivided attention to the movement of your abdomen and chest as you breathe in and out.
With each breathe out,
Release any tension held in your body and anticipations in your mind.
Let go.
And with each breathe in,
Feel every nerve and cell of your body and the one of your baby with pulsating,
Healing energy.
Relax.
On your next breathe out,
Let go of holding anywhere in your body.
Let go even more.
And with the next breathe in,
Visualize your body and your baby renewed and revitalized with radiant health.
Empty your body and mind and enter deeper levels of stillness and silence.
Now breathe normally and be still.
Feel all the tension in your mind and sadness in your muscles melt away.
Let all the tension simply melt,
Drain away and dissolve.
Drop into the silent space where all doing stops and enter an effortless state of being.
Now follow my guidance as we move our attention through different parts of the body.
Let your detached attention instantly dissolve any blockages and holding as you move through different areas of your body.
As I guide you from point to point,
Remain in non-doing,
Silent awareness.
Trust to yourself that you will stay awake and alert.
Bring your undivided attention to your third eye,
The point in between your eyebrows,
The hollow of your throat,
Your right shoulder,
Right elbow,
Right wrist,
Right thumb,
Right index finger,
Right middle finger,
Right ring finger,
Right pinky finger,
Right wrist,
Right elbow,
Right shoulder,
Hollow of the throat,
Your left shoulder,
Left elbow,
Left wrist,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Left pinky finger,
Left wrist,
Left elbow,
Left shoulder,
Hollow of the throat,
Your heart space,
Right nipple,
Heart space,
Left nipple,
Heart space,
Your navel center,
Feeling your baby underneath,
Your womb,
Your right hip,
Right knee,
Right ankle,
Right big toe,
Right second toe,
Right third toe,
Right fourth toe,
Right pinky toe,
Right ankle,
Right knee,
Right hip,
Womb,
Your left hip,
Left knee,
Left ankle,
Left big toe,
Left second toe,
Left third toe,
Left fourth toe,
Left pinky toe,
Left ankle,
Left knee,
Left hip,
Your womb,
Feeling the life growing inside your womb,
Navel center,
Heart space,
Hollow of the throat,
And back to your third eye.
Observe the vast peace in and around you,
Resting in this vastness.
Allow whatever comes into your field of awareness to be present without comment or judgment.
Witness it as it floats by like clouds in the sky and drop into the deepest level of relaxation.
Here,
There is nothing to do or achieve.
You have entered the domain of grace.
In this domain of integration,
You are witness of all that is happening,
But doing nothing to make it happen.
Feel yourself completely safe and comfortable with your baby,
Sensing a feeling of love and tenderness covering you like a warm blanket.
Hand over all fear,
Apprehension and anxiety about all that you want to change,
Control or manage.
Let go of all doing and replace it with trust and faith.
Let your mind enter the sanctuary of silence.
Remain empty and free from all doing.
Here,
Your intention and your affirmations are actualized and fulfilled with effortless ease.
Allow yourself to receive the following intention as I repeat it.
Feel every cell of your body receiving these words.
I am already a fantastic mom.
Know that your higher self recognizes,
Honors and accepts your intention.
Trust that your baby already knows what an amazing mama you are.
Now allow your entire self to respond spontaneously and effortlessly to what I say.
I love my pregnant body.
It is radiant,
Beautiful and blissful because it is equipped with everything I need to take care of my baby.
I trust my inner knowing about what is best for me and my baby.
My love for myself and my baby grows every day.
At this sacred moment,
Your whole being is made a major paradigm shift.
Establish yourself in total trust and faith that remains free from any need to be in control.
Feel totally unburdened and free to move in life and in motherhood with effortless ease.
Feel energy and grace fill you and surround you at all times.
Do not hesitate,
Doubt or dispute it.
You are the incarnation of the powerful mother archetype,
Fierce and loving.
Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within.
You are the emissary of light and love.
Carry it everywhere you go and to everyone you meet.
Now begin to become aware of the rising and falling of the breath.
Slowly,
Through yourself,
Beginning to rise to the surface of awareness.
Sense the body resting on the floor,
The quality of the air as it touches the skin.
Gradually,
You can move as if you are waking from a restful sleep.
Bring your knees to your chest and rock sideways gently to massage your lower back if that feels good for you.
Or just do any other movement that feels right.
Take your time.
Do not hurry.
Then just turn onto your left side and curl into a fiddle position,
Maybe resting a hand on your belly,
Connecting with your baby.
Feel the safety,
Comfort and protection of your own body for yourself and for the life growing inside of you.
Bring your intention into your awareness again.
I am already a fantastic mom.
Every time you find yourself in reaction,
You are empowered to replace it with your intention.
Now you can slowly move and begin to sit up with your eyes still closed.
Continue to stay deep in this deep inner experience.
Regardless of what you consciously recognize that has or has not changed,
Know that something deep within has shifted to connect you with your intention.
Become aware of your body and feel a deep sense of peace and contentment.
Notice how relaxed the body is,
How soft the breath is,
How silent the mind is,
How quiet the heartbeat is.
Be still and be grateful.
Know that you can easily enter here again and again.
One hand on your belly,
Connecting with your baby again.
The other one on your heart.
Send some love to both of you.
Take a moment to acknowledge and celebrate yourself for taking a moment for the both of you to connect deeply and relax.
Now you may gently blink your eyes open.
