This is a yoga nidra practice for pregnancy.
It is designed to help you enter a state of physical and mental relaxation.
You may do this meditation in whatever position that is most comfortable for you,
But ideally lying down supported on a surface like the floor or a bed.
If it doesn't feel right lying flat on your back,
You may choose to prop up your upper body with a bolster or pillows or lie on the left side of the body,
Perhaps with a pillow in between the legs and underneath the head.
Make sure that you are warm enough and that your position is one that will be comfortable for the duration of the practice.
Ideally you will remain still throughout the practice so that both your body and brain have a chance to fully relax.
However,
If you become uncomfortable,
Please feel free to change positions at any time.
Now allow your eyes to close and let the eyelids soften.
Bring your awareness to the sounds around you at this very moment.
Listen out for the most distant sounds that you can hear.
Let your sense of hearing radiate outwards,
Searching out these distant sounds and following them for a few moments.
Move your attention from sound to sound without labeling the source.
Gradually bring your attention to closer sounds,
To sounds outside your building,
To sounds inside the room you're in.
Without opening your eyes,
Visualize the four walls of the room,
The ceiling,
The floor.
Visualize your body resting on the surface it's on.
The position of your body,
Your clothes,
Your hair,
Your face.
Become aware of the existence of your physical body resting on the bed or floor.
Now we create an intention for the practice.
Your intention should be a short positive statement in simple language.
For example,
An I am or I will statement that reflects your deepest values.
If you are unsure of your practice intention,
You may wish to work with the statement I am enough.
I invite you now to state your intention clearly to yourself three times.
The intention you set during yoga nidra plants a seed in the fertile soil of your mind to bring about transformation and healing.
Now we begin a systematic journey of sensory awareness throughout the body.
You will move your awareness to different parts of the body as soon as you hear them named.
The practice begins on the right side of your body.
Move your awareness to the right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Arm pit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Toe,
Heel,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Moving to the left side of the body,
Bring your awareness to the left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Arm pit,
Waist,
Hip,
Thigh,
Knee.
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Bring your awareness to the back of the body,
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck,
Back of the head.
Bring your awareness to the front of the body,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
In between the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin,
The pelvic floor.
Shift your awareness to the whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
The whole face,
The whole head,
The whole torso,
The whole body,
The whole body,
The whole body.
It is time to repeat your intention.
Please repeat the same statement made at the beginning of the practice three times mentally.
Come back to the feeling of your breath flowing in and out of your nostrils.
Maintain your awareness of breath and at the same time develop your awareness of your physical body.
Your body is relaxed and lying on the floor or bed.
Feel the container of your skin and your clothes and things that are touching you.
Notice the heaviness of your body and bring your awareness to the points of contact you are making with the floor or bed.
Back of the heels,
Thighs,
Hips,
Shoulder blades,
Arms,
Hands and back of the head.
Without opening your eyes yet,
Visualize the surrounding room,
Where you are in the room and the things that are around you.
Lie quietly until you feel ready to move.
Start by slowly moving your hands and feet,
Rolling your head gently side to side.
When you are sure that you are fully awake,
Gently allow the eyes to open.
Notice the light and colors in your line of sight.
As you start to bring some movement to your body,
You might like to give yourself a nice long deep stretch.
You could hug your knees to your chest or armpit.
Perhaps bring a gentle twist by lowering your knees to one side,
Then the other.
As you feel ready,
Roll onto your preferred side.
Stay on your side for a few more moments.
Use your hands to press yourself up from the floor and find your way to a seated position.
Take a moment to notice how you feel physically and mentally.
Now place one hand over your belly,
The other hand over the heart center and tune into the special connection that you have with your baby now.
The practice of Yoga Nidra is now complete.
