Power Nap Meditation (Prenatal And Postpartum)

Take a rest with this guided mini nidra and power nap meditation practice. This practice is for prenatal or postpartum and will help you take a breath and either fall asleep, or give your body the rest it deserves for about 25 minutes.

Transcript

So we'll begin by settling into a position that feels both supportive and safe for your body today.

Maybe that's in bed or resting on a couch or in your favorite recliner.

And if you're pregnant you may prefer to lie on your side with a pillow between your knees or maybe one supporting your belly.

Maybe you want something under your head or behind you.

And if you're postpartum just let yourself be in any position that feels nourishing and comfortable for you.

We want to get as cozy as possible and adjust as needed because this time really is for you.

When you're ready gently close your eyes or soften your gaze and we'll begin with three slow cleansing breaths.

Inhaling through the nose filling up the lungs and exhaling through the mouth releasing any tension worry or anxious thoughts.

Again inhaling slow and steady and exhaling letting go.

One more time inhale and exhale this time softening the shoulders letting them slide down your back.

Release any clenching of the jaw or any squeezing in the abdomen or belly.

And now we'll do a brief tense and release exercise to really help the body settle and let go of that physical tension.

So we'll begin with our feet and our legs.

So gently tense up the muscles of the feet and the legs squeezing and clenching holding for a moment as you breathe in and then open mouth exhale release softening the muscles of the feet and the legs and then tensing up the hands and the arms squeezing here holding big breath in open mouth exhale release letting go and softening the muscles of the hands and the arms and now engaging the shoulders and the face scrunching up the face shrugging the shoulders up towards the ears inhaling here open mouth exhale let it go and let this area release.

Now the whole body all at once squeezing clenching and firing up the muscles inhale filling up with breath and exhale open mouth release allowing the whole body to soften and let go body melts and surrenders finds a place of ease and rest and now tell yourself three times here begins the practice of yoga nidra I will remain awake and receive whatever I need today and tell yourself three times I give myself permission to rest my body will receive what it needs and now we're going to move our awareness through our body one area at a time there's no need to move but just notice if your attention drifts that's okay just simply return to the place that we're focusing on we'll begin by bringing your awareness to your right hand thumb become aware of the right index finger middle finger ring finger and little finger become aware of the palm of the right hand the back of the right hand become aware of the right wrist forearm and elbow become aware of the right upper arm and shoulder the right side of the chest the right side of your waist and the right hip become aware now of the right thigh knee and ankle moving your awareness to the right heel the sole of the right foot the top of the right foot and the right big toe become aware of the right second toe third toe fourth toe and little toe feel the entire right side of the body resting and now bring your awareness to the left hand thumb become aware of the left index finger middle finger ring finger and little finger become aware of the left palm of the hand the back of the left hand the left wrist forearm and elbow become aware of the left upper arm the shoulder and the left side of the chest become aware of the left waist hip and thigh become aware now of the left knee and ankle noticing your left heel the sole of the left foot the top of the left foot and the left big toe become aware of the left second toe third toe fourth toe and little toe feel the entire left side of the body resting and now notice both arms and legs together heavy and supported bring your awareness to the back side of the body the heels,

Calves and backs of the thighs notice the hips the lower back the mid back and the upper back become aware of your shoulder blades and the back of the head resting and now notice the front of the body the forehead the eyes the cheeks and jaw notice the throat the chest the heart space and belly notice the pelvis the hips the legs and now feel the entire body at once still supported and at ease shift your awareness now to your breath notice where it flows most naturally maybe the belly the ribs the chest or nostrils there's no need to change it just simply observe the breath just imagine breathing like a slow,

Steady tide and now we'll count the breath backwards from 10 to 1 on your next inhale think inhale 10 and on the exhale think exhale 10 inhale 9 exhale 9 just continue at your own pace if you lose count,

That's perfectly fine just simply begin again at 10 allow the breath to soothe your body and mind just a little bit more every breath cycle invites a little bit more rest as you continue to count the breath from 10 back down to 1 and now letting your breath be smooth and effortless releasing the count if you still have it and now notice sensations of heaviness in your body like you're sinking down towards the ground and notice sensations of lightness like you're lifting up towards the sky notice now the sensation of warmth and now notice yourself become cool and notice stillness and now subtle movement maybe just the beat of your heart or the rise and fall of the belly now notice the sensation of fatigue and now notice energy in your body there's no need to analyze but just experience now in your mind's eye imagine a soft warm golden light above the crown of your head this light is calm nurturing and safe it begins to pour down the top of your head relaxing the scalp the forehead the eyes and jaw it flows down through the neck and shoulders down the arms into the chest and heart the light moves through the abdomen the pelvis and hips down the legs and all the way to the toes this light is your body's natural ability to restore itself your body knows how to rest your nervous system knows how to repair you don't have to manage this just allow yourself to be here awake or asleep aware or drifting held in this light and held in this soft bubble of ease and now tell yourself three times I give myself permission to rest my body will receive what it needs beginning to notice now the space around you the surface beneath you the natural rhythm of your breath you can stay here resting longer if you'd like if you'd like to continue on with your day wiggle fingers and toes begin to gently stretch and reawaken the body opening the eyes you can close your eyes when you're ready continuing on with your day thank you so much for joining me