Good morning or good afternoon dear Mama Tobi and welcome to today's yoga nidra which is entitled welcome.
So this nidra is designed for you to relax,
To help you relax deeply,
To help you shed off any tensions that you're carrying,
Any tensions of the day,
Any worries,
Any stress that is there and to help you come and feel at home inside your skin,
Inside your body,
At home also in this new body,
New reality that you have stepped in,
Carrying a new life in your womb.
So making you feel welcome and making your baby feel welcome as well.
It is a yoga nidra that will make you come home to yourself in those times when maybe you're feeling a little scattered or overwhelmed.
Maybe you don't even know where to start really.
It's a lot to take in in the first trimester.
So welcome to this yoga nidra.
Welcome to you.
I am going to invite you to settle now.
To settle into a position that is comfortable for you lying down.
So the first trimester you're probably still okay being on your back but sometimes not.
So take your pick.
You can also lie on your left side if you prefer or simply recline in a sofa.
The most important is that you make yourself extremely extremely comfortable.
So using all cushions that you have at hand and using a nice warm blanket to cover you.
Take your time making your little nest,
Your little cocoon in which you will be so at ease that you won't have the desire to move so much for the next 20 minutes.
Of course if the need to move or to adjust something arises,
Please do so.
Be gentle on yourself and take care of what your body needs.
I'm closing the eyes,
Taking a moment to just really arrive in your body,
In this space you just created for yourself.
Taking a moment to rest all muscles,
All limbs,
All bones.
Just relax and feel warm,
The warmth of your clothes,
Maybe of a blanket over you.
The soft touch of the blanket or the cushions.
And then consciously relaxing each and every part of the body.
Starting with the face,
All the muscles of the face,
The muscles of the eyes,
The eyes that are so active and alert all day long.
Giving them this moment to rest behind the closed eyelids in the darkness.
Relaxing the eyelids and the eyebrows,
The eyeballs.
Relaxing the forehead,
The jaw,
The neck and the shoulders.
Another area of the body that tends to carry a lot,
To take on a lot.
So giving this love to your shoulders and allowing them to release.
And then moving just to the belly,
Relaxing the belly,
Where your baby rests.
Your baby feels this relaxation that you're sending through your body.
You can tell them,
Maybe doing a yoga nidra now,
Deep rest,
Let's do it together.
And the pelvic floor,
Relaxing the pelvic floor,
All the muscles there.
Becoming aware of the breath,
Just happening by itself.
Flowing in and out of the body,
Easily.
And elongating the exhale a little,
Putting more focus on the exhale.
Using the exhale to release even further,
To release the body.
Three more long exhales.
In yoga nidra there is nothing that you have to do or perform or accomplish.
All the invitation is,
Is for you to rest and to be simply listening to my voice,
To the guidance and letting yourself go with it.
It can be that sometimes you wander off during the yoga nidra,
Into your own world.
Or even that you start to fall asleep a little and lose parts of my guidance.
And that's okay,
That's totally okay.
Yoga nidra brings you into this liminal state between wakefulness,
Awareness and sleep.
And you might travel in and out of these states.
So if you notice it,
Simply come back to my voice,
Using it as the anchor.
So welcome,
Welcome dear one.
Welcome beautiful mama.
Welcome to yourself,
Your rested self.
Welcome home.
We will journey around different parts of the body.
Welcoming each one.
Simply send your loving awareness to each part as I name them.
Bringing your awareness to your right hand and to the right thumb.
The right index finger,
Middle finger,
Ring finger and little finger.
Welcome fingers.
Welcome to the palm of your hand,
The back of your hand,
The wrist,
The lower arm,
The elbow,
The upper arm all the way up to the shoulder.
Feeling each part of your body and welcoming them.
Feeling the whole right arm.
Relax and welcome.
Onto the right armpit.
Descending the right side of the chest all the way to the right hip.
And the right thigh,
Knee.
Welcoming.
The right shin,
The lower leg and ankle.
And the top of your right foot,
The heel,
The sole of your right foot.
The big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Welcome toes.
Feeling all of them.
Feeling the whole right foot.
And the whole right side of the body.
Feeling the whole right side.
Welcoming the whole right side.
The whole right side.
And then bringing the awareness over to the left hand.
The left thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Welcome fingers.
Welcome to the palm of your hand.
Feeling the palm.
And the top of your hand.
And the wrist.
The lower arm,
Elbow,
Upper arm.
All the way to the shoulder.
Feeling and welcoming the whole left arm.
In your awareness,
Your loving awareness.
Now the left armpit,
Left side of the chest,
Left hip,
Left thigh,
Knee,
Shin,
Ankle.
Top of your left foot,
The heel,
The sole of your left foot.
Feeling the sole.
And the big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Welcome toes.
Welcome left toe.
Feeling now the whole left side of the body.
The whole left side.
Welcoming the whole left side.
Now feeling both sides together.
Both sides together.
Feeling one.
And bringing your awareness now to your pelvic floor.
The base,
The seat,
The being of this body.
Sending your loving awareness there.
Welcoming your pelvic floor.
All the muscles and the muscles inside as well,
The inner organs there.
Your womb,
Beautiful womb,
Feeling.
Welcoming this incredible space.
Welcoming your baby,
Hello baby.
You are welcome.
Welcome in this body.
Welcome in my psyche.
Welcome in my life.
Welcome in this world.
And then moving up to.
.
.
And then moving up the belly.
To the chest.
The heart,
Hello heart.
Welcoming your heart.
Listening.
And your lungs.
And up to the base of the neck.
The throat.
The back of the neck.
Up to the jaw.
And the mouth.
The teeth.
The tongue.
The lower lip and the upper lip.
Feeling and welcoming each part.
The cheeks.
The nose.
The eyes.
Eyebrows.
Eyelids.
Temples.
Forehead.
The scalp.
The scalp.
And the crown of the head.
Feeling the crown of the head.
And the back of the head.
Feeling now the whole body together.
The whole body.
Welcome.
Loving touch.
With your awareness.
The whole body.
Welcoming the whole body.
Welcome home to yourself.
A feeling of ease,
Of warmth.
A familiar feeling.
Welcome home.
A state of pure being.
Pure simplicity.
I am.
And in this state of restfulness,
All is welcome.
Sensations and emotions.
Feelings and thoughts.
All of you is welcome.
So simply rest here.
And gently and slowly I will guide you to come back out of this yoga nidra.
But there is no rush.
So really taking our time here.
If you feel the need to rest a little longer,
You are also very welcome to stay.
But if you are ready now to exit,
Then bring a little awareness back to the body,
To the sensations that are in your body now.
Maybe this touch of the blanket or the surface beneath you.
On your body,
On your skin.
You can clench or you can close your fingers in the palms of your hands a couple of times.
Feeling your hands.
Feeling the warmth of your hands.
You can wiggle your toes,
Awakening the toes for this deep rest.
Take three deep rejuvenating breaths into the body.
Bigger breaths bringing fresh air to the body,
Into the lungs.
Reawakening you from the inside out.
And then when you feel ready,
You can open the eyes and meet the world,
The room in which you find yourself.
The space where you are.
Meet objects,
Light,
Colors again.
Notice maybe the freshness of seeing the world after this yoga nidra.
Keeping this feeling of embrace,
Of softness,
Maybe love.
I invite you to pursue your day and to bring these qualities into your day and to the people that you will interact with.
I wish you a beautiful remainder of your day.
Namaste.
