Menopause Yoga Nidra

The continuum of Menopause from when the cycle begins to change can be a time of challenging fluctuations.

This Yoga Nidra is designed to offer a sanctuary of rest and ease.

It includes a grounding relaxation, rotation of consciousness body scan and breath awareness to help the body come into a state of balance and the mind find its natural timelessness.

There is a guided externalisation but no end bell so time can be taken to integrate the experience.

Transcript

Settle into a comfortable position,

Lying on your back or side or semi-reclining.

Straightening your body can help align you to alertness.

Aim for stillness,

But move any time you need to.

Close your eyes if you haven't already.

Enjoy the heaviness of your eyelids over your eyes.

Imagine breathing in through the front of your face to refresh the whole of the inside of your head.

Become aware as you follow the breath into and out from the middle of your head that you are here.

Turn your gaze deeply inwards and engage the part of your consciousness who is the observer,

The witness or deep self.

From here,

You can observe everything you will experience with compassionate detachment.

For a while,

Place your hands on your pelvis over your womb to give this area some loving energy and attention.

Alternatively,

Have one hand on your womb centre and the other on your solar plexus or heart.

If you are experiencing strong thoughts and emotions,

This will give your body the message that you are lovingly holding her.

Feel into any natural physical sensations from your hands on your beloved body.

Perhaps there is some warmth,

A slight pressure from contact or any other natural sensations you can feel.

Take a few slightly deeper breaths and on the out breath,

Let your body sink and be fully received by the surface beneath you.

Breathe in and out towards your hands as you feel them nourishing your womb space.

Relax and soften the base of your back by lifting it very slightly with control from the support beneath you.

Sink it back down a little more deeply.

Relax your buttocks by gently squeezing them together with control and slowly releasing them.

Soften your stomach by slowly inflating it with your breath and very gradually with control,

Let the breath out.

Move your awareness to your hips,

Rest deeply inside your hip joints,

Let them receive the support of the surface beneath them as they sink and relax.

Let your whole pelvic area be soft and at ease,

Let gravity bring a feeling of heaviness throughout your whole pelvis and legs.

Let the back of your head and neck soften and sink into the pillow beneath them.

Imagine your shoulders,

Shoulder blades and upper back softening and sinking,

The middle and lower back expanding and releasing into the support beneath them.

Feel your arms heavy and warm,

Let your whole body feel heavy and warm,

Let your whole body and being come to rest.

Decide now from the place deep inside your watchful self.

If you would like to continue with your hands on your body or have them lie beside you with your palms facing upwards and fingers slightly curled in the traditional yoga nidra pose.

We will begin a rotation of consciousness through the body.

Let your attention flow freely as it is guided from body part to part.

Anchor connection with each part you alight on by briefly feeling into any natural sensations here.

Anoint each place with your careful loving attention.

Keep your observer consciousness as present as you can.

Allow your body to breathe itself and take in whatever breath it needs as it settles.

We will begin at the womb center,

Deep inside the womb center.

Cardinal center of gravity,

Potency and strength.

The whole of the pelvic bowl,

Deep inside the pelvic bowl.

The pubic bone,

Deep inside the pubic bone.

The groin on the right inside,

The groin on the left inside.

Over to the right hip joint on the outside.

Down to the whole surface of the right thigh,

The front of the right thigh,

The back of the right thigh.

Down to the right knee,

Deep inside the joint of the right knee.

Right shin,

The whole of the right calf,

From the ankle up to the back of the knee.

Right heel,

Naturally occurring sensations in the right heel.

The right foot,

The smooth skin on the top of the right foot.

The right big toe,

Tip of the second toe,

Third toe,

Fourth toe,

Tip of the small toe.

Over to the left hip joint on the outside.

The whole surface of the left thigh,

The front of the left thigh,

The back of the left thigh.

The left knee,

Deep inside the joint of the left knee.

Left shin,

The whole of the left calf,

From the ankle up to the back of the knee.

The left heel,

Any naturally occurring sensations in the left heel,

In contact with the surface beneath it.

The whole of the left foot,

The smooth skin on the top of the left foot.

Down to the left big toe,

Tip of the second left toe,

Third toe,

Fourth left toe,

Tip of the small left toe.

Move your attention up to your breastbone,

The heart centre,

Deep inside the breastbone.

The solar plexus,

Just above the navel.

Upper abdomen,

Stomach,

The whole surface of the stomach.

Down to the womb centre,

Deep inside the womb centre.

Up to the head,

Watch yourself landing on the point between your two eyebrows,

Deep inside the two eyebrows.

The place of intuition,

The whole surface of the face,

The whole surface of the face,

The inside of the face.

Sensations behind the right eye socket,

Sensations behind the left eye socket.

Expand your attention to include the indentation of the right temple.

The right ear,

Deep inside the right inner ear,

Where the balance and equilibrium of your body is maintained.

Over to the left temple,

The indentation of the left temple,

The left ear.

Any sensations deep inside the left inner ear,

Where the balance and equilibrium of the body is maintained.

The right cheek,

The left cheek,

The chin,

The lower jaw,

The hinge on the right side of the jaw,

The hinge on the left side of the jaw.

Sensations in the top lip,

The top lip,

Sensations in the bottom lip,

The bottom lip.

The area around the outside of the mouth,

The area above the top lip and beneath the nose.

The whole of the nose,

The whole of the nose,

The bridge of the nose,

Deep inside the nose.

The back of the throat,

The mouth,

The whole of the inside of the mouth,

The teeth and gums.

The tongue lying on the bottom of the mouth,

The root of the tongue,

The hollow of the throat.

The right collarbone,

Front of the right shoulder,

Right shoulder joint,

Deep inside the right shoulder joint.

The cave of the right armpit,

Cave of the armpit,

Upper arm,

Right elbow joint,

Lower right arm.

Back of the right waist,

Front of the right waist,

The soft skin in the middle of the inside right wrist.

The very tip of the right thumb,

Tip of the index finger,

Right middle finger,

Tip of the fourth right finger,

Little finger.

Over to the left side of the body,

Left collarbone,

Front of the left shoulder,

The left shoulder joint,

Deep inside the left shoulder joint.

The cave of the left armpit,

Deep inside the cave of the left armpit,

The left upper arm,

The left elbow joint,

The lower left arm,

The soft skin on the middle of the inside left wrist.

The front of the left waist,

The back of the left waist,

Tip of the left thumb,

Tip of the index finger,

Left middle finger,

Tip of the fourth finger,

Left small finger.

The whole of the right leg and right arm,

The whole of the right side body,

The whole of the left leg and left arm,

The whole of the left side body,

Both legs together,

Both arms together,

Both sides of the body together,

The whole of the head and neck,

The whole of the face and throat,

The whole of the front of the body,

The whole of the front of the body,

The whole of the back of the body,

The whole of the back of the body,

The whole body together,

The whole body together,

The whole body together.

Now begin to notice the presence of your breath,

The in and out of your breathing.

Watch from deep inside the witness,

The breath as it comes in at your nostrils.

Follow the sensation of the breath into your nose,

The back of your throat and into your lungs.

Move your awareness up into your lower ribcage.

Take some slightly deeper breaths and notice the sidewards movement of the ribcage as it expands outwards during the in-breath and slowly contracts back in on the out-breath.

Enjoy feeling quiet inside the breath as your body rises and falls,

Expands and contracts.

Expand your attention to embrace your lower abdomen.

Notice how the pattern of sensations change as you breathe in and out,

The rise and fall,

The stretching and contracting of the abdominal wall.

Notice how your breath and sensations in your body have changed as your mind has deepened into beingness.

Perhaps your breath is slower and deeper,

Smooth and even.

Perhaps the energy field of your body feels unified.

Fully rest within the deep self now,

Within your body and womb centre.

Take a few minutes to guide your own attention,

Breathing in to the sensation of self.

Enjoy the simplicity of resting your attention within yourself,

A place that is whole and timeless,

A place that is sanctuary.

Begin to slowly become aware of the room you are in now and let your attention come back to the surface.

Perhaps start to move your fingers and toes or stretch in whatever way you need to.

With a soft focus,

Gently open your eyes.

Remain on your back or roll onto your side for a few minutes.

Rest with whatever tranquility you have generated before getting up.

Reviews

Excellent scan and connection to body and relaxation 🙏

Thank you for this, your voice, music and guidance were perfect. My new favorite 🙏

Lovely meditation. I enjoyed connecting with my body and learning to accept it all

Loved it, brought me to a deep place within and was able to feel the womb healing 🙏❤️‍🩹 Thank you and blessings.

Extreme anxiety brought me here and I felt so calm and connected to my body after this session. Thank you!