Pregnancy Yoga Nidra (Bond With Baby)

Rest and connect with baby with a full yoga nidra practice is one to help you get the rest you deserve while you connect with your baby's spirit and your unconditional love bond. Get into bed, turn out the lights and drift off to sleep with loving thoughts to your baby.

Transcript

Now take your hands and place them over your heart,

Or maybe one hand on your heart and one on your belly over your baby.

Feel the warmth of your hands and the gentle rhythm of your breath.

Feel this center of connection,

This sacred space where your love and your baby's heart meet.

Maybe thank your little one for choosing you to be their mom.

And now tell yourself three times,

Here begins the practice of Yoganidra.

Tell yourself three times,

I open myself completely and I will receive whatever I need today.

And now tell yourself three times,

My baby and I get to know each other better every day.

And notice how you begin to slow down and relax,

Feeling the breath in your belly and just feel it slow down.

Notice the thoughts in your mind and feel them slow down.

Feel the beat of your heart and feel it slow down.

Feel everything slow down as you move further and further into a place of complete relaxation.

Now feel the points of contact between your body and your bed.

Feel your body being supported by your bed and notice where you are sinking into the mattress,

Being held and cocooned by pillows,

Blankets,

Sheets as your body softens and melts into the mattress.

And notice yourself grounding down through all of the points of contact between your body and the bed beneath you,

Allowing these points to ground you,

Anchoring you into the present moment.

Allow your breath to be slow,

Soft and effortless.

Now bring your awareness to the space between the eyebrows,

Become aware of the base of the forehead,

The front of the neck,

Right shoulder,

Right elbow,

Wrist and thumb.

Become aware of your right index finger,

Middle finger,

Ring finger and little finger.

Now shift your awareness to the base of the front of the neck,

The left shoulder,

Left elbow,

Wrist and thumb.

Become aware of the left index finger,

Middle finger,

Ring finger and left little finger.

Become aware of the left wrist,

Elbow and left shoulder.

And become aware of the base of the front of the neck,

The center of the chest,

The right side of the chest and the center of the chest.

Become aware of the navel,

The pelvis,

The right hip,

Knee and the left side of the chest.

And ankle.

Become aware of the right big toe,

The right second toe,

Third toe,

Fourth toe and right little toe.

Become aware of the right ankle,

Right knee and pelvis.

Become aware of the left hip,

Knee,

Ankle and big toe.

Become aware of the left second toe,

Third toe,

Fourth toe and left little toe.

Become aware of the left ankle,

Knee,

Navel,

Center of the chest,

Base of the front of the neck and center of the forehead.

Become aware of your breath.

Feel the body breathing.

Feel the body breathing as if it's expanding,

Bringing in the breath on every inhale and gently contracting as the body exhales.

Now feel the feet breathe.

On the inhale,

The breath goes to the feet and they expand on the inhale and gently contract on the exhale.

Now feel the ankles and lower legs expand on the inhale and gently contract on the exhale.

Feeling the breath now in the knees and upper legs.

Feeling the breath now in the hips and pelvis.

Feeling this area expand on the inhale and gently contract on the exhale.

Breathing now into the trunk of the body,

The belly,

The low back,

The mid back and the sides.

Just noticing how the trunk of the body expands as it brings in air and gently contracts as it releases the air.

Breathing now into the chest and upper back and across the shoulders and collar bone.

Feeling this area breathe.

Breathing now into the upper arms.

Noticing how the upper arms expand on the inhale and gently contract on the exhale.

Breathing now into the forearms,

Wrists and hands.

Feeling the breath in this part of your body.

Breathing now into the neck and the throat,

Allowing this space to open and expand on the inhale and gently contract on the exhale.

Breathing now into the face and the head.

Feeling this area breathe.

Inhaling and exhaling into the face and the head and now your whole body.

Feeling your entire body breathing.

On the inhale,

All of your muscles,

Every cell expands as it takes in air and your whole body gently contracts as it exhales.

As if every part of your body is breathing.

Like the breath is passing through the skin through osmosis.

Feel your entire body breathe.

Every cell working in unison on the inhale and the exhale.

We are now going to move through a series of opposing feelings and sensations in your body.

As I call them out,

Don't get bogged down in the details,

But just immerse yourself in the experience of that sensation.

Feel the body become light,

Like it's lifting up off of the ground.

Feel the body become heavy,

Like it's sinking down into your bed.

Feel your body become expansive,

Constricted.

Experience joy.

Experience sadness.

Feel the body become rigid.

Feel the body become soft.

Experience stress.

Now experience calm.

Complete and all-encompassing calm.

Now in your mind's eye,

Imagine a soft golden light glowing within you.

This light radiates from your heart,

Warm and bright,

Like the sun rising in the morning.

This golden light expands with each inhale,

Filling your body with love,

Comfort and peace.

Imagine now that this golden light begins to reach out,

Creating a bridge between your heart and the spirit of your baby.

Picture them within your body,

Nestled in your womb space.

Picture their presence as a small glow of light connected to you through this golden thread of love.

Feel the energy of your baby's spirit.

It may feel soft or curious,

Joyful or calm.

Just simply notice their unique energy.

Take a moment to silently say hello,

Send them some love,

Just let them know that you're there.

As you deepen this connection,

Imagine the two of you together,

Just being close,

Connecting heart to heart,

Feeling their presence and the unspoken understanding between the two of you.

You are their guide,

Their comfort,

Their home,

Their safety.

Allow yourself to feel the depth of this bond.

If there is anything you wish to say to your baby,

You can do that now.

Maybe you want to share your hopes and dreams for them,

Or just share your gratitude for their presence.

Maybe just tell them how much you love them,

Anything.

Know that they will feel the truth of your heart and your thoughts and words.

Now take a moment to listen.

Listen to see if your baby's heart and spirit has any messages for you.

Maybe they come as words or feelings,

Or just a deep sense of knowing what they're communicating.

Trust whatever comes to you in this moment.

Just share this space with them,

Focusing once again on that golden light that weaves the two of you together,

Growing brighter,

Sealing in this connection of love.

Knowing that the bridge between you and your baby will always be there.

Feel the love and connection that flows effortlessly between you and your baby,

Knowing that you are held in this bond of unconditional love.

And now tell yourself three times,

My baby and I get to know each other better every day.