Hello my beautiful friend,
I hope you're well.
Find yourself in a position that is comfortable for you.
Today we're going to go through a yoga nidra,
Perfect for calming the mind and releasing any tension in the body.
The practice of yoga nidra is a practice of yogic sleep,
And together I'll guide you through a state of wakefulness and sleeping.
See if you can try to remain awake,
But if you fall asleep don't worry,
You'll be asked to move your awareness to different bodily sensations.
And then I'll take you through a journey through the colours of the rainbow.
Taking a moment just to become aware of any sounds that you can hear going on around you,
Near or far,
Just focusing on what you can hear.
And then slowly become aware of your breath.
Become aware of your natural and spontaneous breath that flows in and out of the body.
And then see if you can make the breath a little bit more intentional,
Taking a slow breath in through your nose,
And a slow breath out through your nose or mouth.
As you inhale maybe you can inflate your stomach a little bit,
And as you exhale maybe you can hug baby back towards your spine.
Doing that slow breath in,
And slow breath out.
And then slowly releasing that breath,
Letting your breath return to its natural pace and pattern.
And as our practice of yoga nidra begins,
I invite you to set an intention or a sankalpa for our practice.
This can be a short positive statement,
One that makes you feel good.
See if you can repeat that statement in your head three times now.
We'll now begin a journey through the body.
I'm going to name different parts of the body,
And I'd like you to move your awareness to the different parts as soon as you hear them named.
See if you can feel that part of your body,
But try not to move it.
We're going to start on the right side.
Right hand thumb,
Second finger,
Third finger,
Fourth finger,
And fifth finger.
Other hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
And fifth finger.
Other 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,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe.
Becoming aware of your whole right leg,
Your whole left leg,
The whole right arm,
The whole left arm,
The whole face,
The whole head,
The whole torso,
The whole body.
Becoming aware of your whole body,
As you become aware of the whole body,
Taking a moment just to acknowledge how wonderful it is,
How incredible your body is,
For supporting you and your baby,
Let's take a slow breath in,
And a slow breath out.
As you continue to focus on your breath,
See if you can imagine or focus on your torso.
Focus on your stomach inflating as you breathe in,
And drawing back in as you breathe out.
And as you focus on this part of your body,
See if you can start to imagine the colour red.
The colour red wraps around your torso,
Completely supporting you and your baby,
Easing any tension,
Any aches or pains,
Just breathing in the softness of the red.
And then watch as the colour slowly changes to orange.
Notice the whole of your abdomen become completely surrounded by orange.
Allow the colour orange to ease any tension,
Any hold in.
Maybe you imagine breathing the colour in,
And soothe in any aches or pains,
Even if it's just for a moment.
Slowly breathing in the colour orange.
Watching now as the colour changes to yellow.
Imagine this yellow light completely surrounding your stomach and your lower back,
Allowing the colour to completely support you and your baby,
Continuing to let it ease any tension,
Any hold in or tightness.
As you continue that slow breath in,
And slow breath out,
Allowing you to drop deeper into this relaxation.
And then watch as this colour changes into green.
Allow this green light to travel up to your chest and your heart,
Allowing the green to completely surround the upper part of your body,
Creating space for you to open yourself up to even greater love.
Breathing in this green light,
As you remind yourself that you have the capacity to welcome in even more love.
And a slow breath in,
And a slow breath out,
As you watch as the colour changes to blue.
Allow the colour blue to travel up and surround your throat and neck.
As you breathe in the colour blue,
Allow it to ease any tension through your throat,
Through your neck and your shoulders,
Allowing any fear to melt away.
As you remind yourself how important it is to speak your truth,
That what you have to say is important,
And you deserve to be heard.
You take a slow breath in,
And a slow breath out.
Now watch as the colour changes to purple.
The colour purple travels up to surround your head.
As you breathe in the colour purple,
Allow the colour to put your mind at ease.
Allow the confidence of purple to surround you,
To completely envelope your head and your entire body.
Allowing your confidence to grow,
As you connect with your inner wisdom,
Reminding yourself that you are more than capable of the journey that you are about to go on.
And then watch as this purple light,
Transforms into white.
Allow this white light to completely surround your entire body,
Bringing with it a sense of ease,
And a protection for you and your baby,
As you remind yourself that birth is a natural process,
Your body and your baby all working together in perfect harmony.
We'll take a slow breath in,
And a slow breath out,
As you remind yourself how strong and how capable you are,
And we'll slowly start to become aware of any sounds going on around us,
Near or far,
As you draw your awareness inwards,
And become aware of the space that your incredible body takes up,
Wherever you sit or lie.
And then welcome a deeper breath back into the body,
Taking that slow breath in,
And slow breath out.
Maybe breathing in through the nose,
And breathing out through purse lips,
Imagining that you're breathing through a straw.
Welcome a little bit of movement back into your fingers and your toes,
Maybe rolling through your shoulders,
Through your neck,
Waking your body back up again,
And as you slowly come back into the room,
Take a moment just to remind yourself that you've got this,
You are so capable.
Slowly blinking your eyes back open.
Thank you so much for joining me on this yoga nidra,
Take care.
