Traditionally,
Yoga nidra is done laying down on your back.
However,
For most of us pregnant mommas,
Laying on our backs is not a comfortable position.
So I'd encourage you to lay on your side or find a position that feels safe,
Comfortable and supportive for you.
Remember,
There are no normals.
Do what feels good for your body.
Once you've found this position,
Take your time to make yourself at least 10% more comfortable.
Shift your pillows,
Your blankets and whatever else you need to do so that you feel as comfortable and physically relaxed as possible.
Once you've made all of these adjustments,
Begin to close down your eyes.
Give yourself a moment to tune in and notice your breath.
Notice how you're feeling.
Begin to let go of any tension in your body as though it's just dissolving into your sheets.
As you breathe in,
Feel your chest rising.
As you breathe out,
Feel tension leaving your body.
Again,
Breathe in,
Feel your chest rising.
Breathe out,
Feel tension leaving your body.
Allow your breath to become calm and steady.
If you notice your mind becomes overactive with thoughts and worries,
Then just come back to your breath and the sound of my voice.
Feel your body relaxing deeply as each breath takes the tension out of your physical body.
Your mind begins to become relaxed and thoughts float away.
Take a moment to set an intention or a sankalpa.
Allow this sankalpa or intention to be a short positive statement.
Just allow one to come naturally.
State this to yourself three times with awareness.
The intention you make during yoga nidra plants a seed in the fertile soil of your mind to bring about transformation and healing through this process of deep rest.
Now,
Bring your attention to each part of the body as it's named,
Consciously relaxing each part of the body as you hear it being said.
Starting on the right side.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Become aware of your natural breath.
Become aware of your natural and spontaneous breath that moves in and out of your body without any effort.
Allow this breath to begin to fill down into your belly as though you are breathing this calm and relaxed breath down into your baby.
Breathing into the belly and exhaling out of your nose or mouth.
Feeling the warmth of breath on your skin.
Inhaling down into your belly and exhaling,
Feeling the warmth.
Now begin counting your breath backwards from 15 like this.
15 I'm breathing in,
15 I'm breathing out,
14 I'm breathing in,
14 I'm breathing out.
Continue this way from 15 to zero.
Stay relaxed through the process.
If you forget a number or get out of order,
Simply go back to the start.
Continue counting,
Remaining relaxed.
Now bring your attention to your heart.
Feel the breath as it moves in and out of your heart.
With each breath a golden white light begins to glow.
Becoming brighter and brighter with each inhale and exhale.
Begin to think of all the people in the world that you love and imagine sending them the golden light that you have pouring through your heart.
Begin to think of the baby growing inside of you and from your heart sending this golden white light down to your womb.
Feeling yourself becoming completely surrounded by this golden white protective light.
Cocooning you and your baby.
Feeling the warmth of this golden white light creating a peaceful state of mind and body.
Completely connected to universal love and light.
Now begin to imagine you are laying on a giant lotus flower floating on top of a vast motionless ocean in a far away land.
The water is completely still and you feel safe and at peace.
The air is warm as you feel the steady heat of the sun beaming down upon your face and body cleansing you.
You are happy and comfortable drifting with your eyes closed safe.
Cased all around by your strong thick lotus flower.
A miles from anything but calm open water.
The strength of the lotus flower makes you feel protected and safe.
It is thick and the water cannot even think about seeping in.
You are cradled by the flower like a baby in a basket.
Rest here drifting happily without a care in the world.
As you drift content warm safe and protected your awareness begins to fade away and you drift off to sleep.
