Prenatal Yoga Nidra: Alleviate Anxiety

Embark on a transformative journey to tranquility with this Yoga Nidra session to help you 'Alleviate Anxiety.' Through gentle guidance and deep relaxation techniques, this recording invites you to release tension, quiet the mind, and cultivate inner peace. Experience a sense of calm clarity as you let go of worries and connect with the present moment, nurturing a profound sense of serenity and well-being.

Transcript

Hello dear mamas and welcome to you and to your babies to this yoga nidra which was designed that I created to reduce anxiety in a very effective way.

So when one is pregnant throughout the different trimesters different worries and fears and anxieties tend to arise that are very specific to every trimester.

As we approach the third trimester we can start to have anxiety surrounding the birth and not just that but then what comes after this great new chapter of being the mother of a tiny little newborn baby and what does that entail and what will that look like and will I be a good mom?

Will I know how to answer to my baby's needs and how will my life change?

How will it be with my partner?

So many questions that of course we can't answer now.

They will be answered in due time but this can really create and give us stress that we have to deal with on top of everything else,

The logistics and etc.

So I really wanted to give you this yoga nidra to have a chance to completely release all of these weights that you're maybe carrying around and to find yourself again in your center,

To come back to a deep inner knowing,

A deep inner wisdom,

This intuition that you carry that is there and that is going to help you navigate each one of those questions,

Each one of those steps.

So dear mama,

Welcome to this space of release,

Space of rest,

Space of tuning back in to yourself,

To your true self that actually already knows,

Knows that in openness and acceptance,

This capacity to welcome the situations as they arise,

As they present themselves to us,

This capacity to be with even difficult situations,

This is going to help us so much on our path.

So this is what we will be practicing now.

I invite you now to begin the yoga nidra by finding a very comfortable position lying down on your side if you're in your third trimester and are no longer comfortable lying on your back with pillows and with blankets maybe to ensure that you stay warm throughout creating this little nest,

This little cocoon for yourself and your baby maybe almost like bringing you back to that time when you were in your mother's womb if you're lying on your side you're maybe even in this almost fetus,

Fetal position like your baby is right now,

Mirroring one another and feeling very safe and protected and held,

Feeling the softness of the space that you've created,

Feeling at home as if you've arrived and you have arrived here in this space where you can simply be nothing is asked of you,

Nothing is required of you right now,

You can simply be and let go be and let go of all tension related to responsibilities and having to do things and having to be on time for things,

All of this you can simply let go now and come into a space of rest of rest,

Simply being the only instruction is that you can follow my voice and my guidance the body is relaxing with each breath in each breath out the body relaxes a little more and let's go there's no need to hold anything maybe relaxing your hands especially,

Letting go,

Relaxing the belly,

Letting go relaxing the neck and the shoulders,

Letting go relaxing all the muscles of the face and the jaw,

Letting it hang a little all the muscles of the eyes,

Around the eyes,

Behind the eyes forehead,

The eyebrows,

Letting go the eyebrows,

Letting go letting the features of the face be soft and clear letting the brain relax,

The left brain and the right brain,

Letting the mind relax,

Letting go and we turn our attention to the sense of sound,

Of hearing,

Listening to the sound of our breath listening to the sounds around us,

Sounds far away,

Can we hear any sound that is far away maybe beyond the room we're in and welcoming any sound there and in the sounds that are closer to us in the room maybe,

Are there any sounds here in the same room as us listening and welcoming them and we bring our awareness,

Our attention to the sense of touch,

Sense of touch on our skin to the touch of our clothes or the blanket against us,

The warmth and maybe the sense of coolness,

Freshness of the air on our face the freshness of the air entering our nostrils the warmth of the air exiting the nostrils and feeling all the surfaces beneath us where the body touches,

The ground,

The support beneath so the heels and buttocks,

Upper back,

Shoulders,

Back of the head feeling all the zones of contact with the earth the earth is holding us feeling this support she whose body is the earth holding us to the sense of sight and even though the eyes are closed maybe we can still discern patterns,

Colors movement in front of our closed eyelids dwelling in these patterns for a while and on to the sense of taste noticing the water inside your mouth and feeling that sense of taste inside the mouth if there's any particular taste there there's any particular taste there on to the sense of smell noticing the air coming in and out of the nostrils freshness of the air on the inhale the warmth and moist of the air on the exhale if there's any particular smell that you can discern here finally on to the sense of sound of hearing and becoming aware of the sound which is closest to you most intimate the sound of your own breath the inhale and the exhale the soothing breathing sound which is effortless and natural listening to your breath and feeling as if you are standing on a beach simply watching the waves come in and come out leaving traces in the damp sand in front of you the breath is like those waves watching the waves in and out in and out and enjoying each breath your breathing body a beautiful breathing body that breathes for two right now and we will start the rotation the journey around this beautiful body simply resting your loving awareness on the body part which I name and bringing an ointment a little drop of scented oil to each part as I name it and choose an oil,

A scent that you particularly like that you associate with deep rest,

Deep release with peace think of a scent that means that to you that to you that scent is perfuming an oil an ointment which we will now use for our rotation so bringing the awareness the attention to the top of your head to the crown of the head and there letting a couple of drops of this scented delicious oil,

Sweet oil fall onto your skin and the point at the top of your head,

The crown and allowing for this delicious nectar to relax the scalp and the hair on the scalp all the way down to the brain,

The mind relaxing and bringing awareness to the forehead and the point between the eyebrows the third eye and depositing a little drop of the ointment there allowing the relaxing and relaxing peaceful properties of this ointment to relax the forehead and the temples and the eyebrows,

You can already smell this delicious scent that you chose enter through the nostrils and relax you on the inside as well and bringing your awareness to the tip of your nose a little drop of oil delicious scent entering the nostrils a little drop of oil on the relaxing the jaw,

The mouth,

The teeth and relaxing the cheeks and the ears and a drop of oil at the base of the throat a little hook of the throat relaxing the throat and the neck,

The vocal cords and then on to the point between the collarbones the point in the middle of the chest close to the heart close to the lungs letting the beautiful relaxing sweet properties of the ointment travel to the lungs and the heart and relaxing them both down to the belly button a little ointment there the oil penetrates inside the belly relaxing the muscles inside the womb sending the scent all the way to your baby your resting smiling baby inside your womb and then down to the pubic bone one drop of oil there then on to the right hip,

Hip bone down to the right knee and ankle to the right foot and to each of the toes on the right foot big toe,

Second toe,

Third toe,

Fourth toe and little toe a little drop of ointment on the tips of each toe and to the sole of the foot,

The center of the sole of the foot the heel the heel and then going back up the back of the leg the back of the knee the right buttock over to the left and to the left hip,

The left hip bone,

Left knee joint,

Kneecap to the left foot,

The fingertip of the left toe,

Second toe,

Third toe,

Fourth toe,

Little toe a little drop of ointment there on each toe and the center of the sole of the left foot and the heel and up back the left leg to the back of the knee to the back of the knee and over to the sacrum,

A drop of oil on the sacrum sending this relaxation,

Sweetness and love into the entire skeletal structure of your pelvis and then slowly up the spine,

A drop of oil on each vertebrae as we move up the spine relaxing the spine all the way to the top,

To the cervicals and then over to the right shoulder and over to the right shoulder the right elbow and wrist,

A little drop of oil at the wrist center of the palm of the hand then on the fingertip of the thumb,

Index finger,

Middle finger,

Ring finger and little finger a drop of sweet ointment,

Relaxing each finger,

Relaxing the whole hand and then back up to the top of the spine and over to the left shoulder,

Elbow,

Wrist center of the palm,

Tip of the left thumb,

Index finger,

Middle finger,

Ring finger and little finger a little ointment of sweet scented oil feeling your whole body relaxed in the sweet scent,

Sweet smell feeling the whole body honored,

Ointed sacred the whole body the whole body the whole body receiving the nourishment of rest simply resting at peace the whole body and slowly I will guide you back out of this yoga nidra you may remain here longer if this is what is calling you right now but if you're ready,

Simply follow my guidance bringing an awareness back into the body,

Into the senses,

All five sense organs like we did in the very beginning,

Becoming aware again of the sense of touch finding parts of the body that are in contact with the ground,

The knee,

Clothes,

The blanket and the sense of sight,

Noticing the patterns behind your closed eyelids and noticing the sounds around you in the room,

Some far away,

Some closer becoming aware of them again and then onto the sense of smell,

Noticing the freshness of the air entering your nostrils then noticing the sense of taste,

The tongue in your mouth,

The saliva in your mouth the sense of smell,

The air coming into your nostrils and taking a couple of deeper breaths here to recharge,

Reawaken the body and then onto a sense of touch,

Feeling your body touching other surfaces like the ground,

The clothes starting to wiggle the extremities of your body,

Toes,

Hands with movement,

Finding more sense of touch as you go touching the fingertip of your index finger to your thumb and then the middle finger,

The ring finger,

The little finger on both hands touching your own body you can stretch even and come to the side if you were lying on your back and come to the side if you were lying on your back and to the sense of sight becoming aware of the patterns and apply closed eyelids,

Maybe a bit of light filtering through already and when you're ready you can open the eyes again and welcome the full picture here colors,

Forms,

Light,

So much information here we go,

Welcome back,

Beautiful mama,

I hope you had a very restful experience just now and that you feel more at peace,

More centered and more collected it can take a while sometimes to fully emerge from a yoga nidra,

So just be aware of this in the next moments when you get up and continue with your day just be aware that you could still feel a bit dreamy,

A bit floaty,

Slowly slowly coming back down put your feet on the ground and your mind sharp and clear and open I wish you a beautiful remainder of your day and namaste to you and to your baby