Pregnancy Deep Rest - Yoga Nidra

Rest deeply and reconnect with your body and baby in this calming yoga nidra for pregnancy. Yoga nidra, or yogic sleep, is a guided deep relaxation practice done lying down that moves your awareness through the body and breath, helping your nervous system shift out of stress and into rest.
Suitable for any stage of pregnancy, this practice can help you release tension and discomfort, quiet an anxious mind, and find restorative rest when sleep is disrupted. Use it on tired afternoons, as a midday reset, or at bedtime to drift off to sleep.
Settle in on your side or propped up with pillows. There’s nothing to do and no right way to feel. Simply listen and let yourself be supported.
Guided by Madeline Wieman, LCSW, a trauma-informed therapist specializing in trauma and motherhood.
Image by Marncom from Pixabay. Music by Piotr Witowski from Pixabay.

Transcript

Welcome. This yoga nidra meditation is an invitation into deep rest. You do not need to concentrate. You do not need to perform. You do not need to make anything happen. Simply allow yourself to be guided. Find a comfortable position for your body. Perhaps lying on your side with pillows supporting you. Or perhaps reclining in a chair. Allow your body to settle. Making any final adjustments. So that you can be comfortable for the duration of this practice. Once you are settled. Gently close your eyes. Take a slow breath in. And a long, Easy breath out. Again. Breathing in. And breathing out. Allow yourself to arrive Notice the support beneath your body. Notice the places where your body is being held. The floor. The bed. The cushions. The earth beneath it all. You do not need to hold yourself up. You are supported. Take a moment to acknowledge your intention for this practice. Perhaps it is rest. Perhaps it is trust. Perhaps it is peace. Or perhaps your intention is simply to be here. Silently repeat your intention to yourself Allow it to settle gently into your awareness. Now begin to bring awareness to your body. There's nothing that you need to change. Nothing to fix. Just simply noticing. Bring awareness to your right hand. Thumb. Index finger. Middle finger. Ring finger. Pinky finger. The palm of your hand. The back of your hand. Rest. Forearm. Elbow. Upper arm. Shoulder armpit. Right side of the chest. Right waist. Right hip. Right thigh knee. Calf. And pull. Heal. Sole of the foot top of the foot. Big toe. Second toe Third toe. Fourth toe. Pinky toe. Now shift your awareness to your left hand. Thumb, Index finger. Middle finger. Ring finger. Pinky fingers. Calm. Back of the hand. Wrist. Forearm. Elbow upper arm. Shoulder. Armpit. Left side of the chest left waist left hip. Left thigh knee path. And curl. Heal. Sole of the foot. Top of the foot. Big toe. Second toe. Third toe. Fourth toe. Pinky toe. Bring awareness to the back of the body. The back of the head. Shoulder blades middle back. Lower pelvis the back of the legs. The back of the arms. The entire back body resting. Support it. Held. Now bring awareness to the front of the body. Forehead eyes. Cheeks. Jaw. Throat. Chest. Heart. Belly. The space where your baby rests. Pelvis The front of the legs. The front of the arms. The entire front body. Now experience the whole body together. The whole body breathing. Whole body resting. The whole body supported. Bring your awareness now to your breath. No need to change it. Simply observe. Notice the gentle rise of the body as you inhale. The gentle softening as you exhale. Perhaps imagine your breath moving like waves. Coming in. Going out. Effortlessly. Naturally. Take a few moments to simply rest with your breath. Now begin to notice the sensation of heaviness feel the weight of your body the heaviness of your arms. The heaviness of your legs. Heaviness of your hips the heaviness of your entire body. Sinking into support. Nothing to hold. Nothing to carry Simply resting. Now shift the sensation of lightness. Lightness in the breath lightness in the mind lightness in the spaces between thoughts as though your body is floating effortlessly. Supported from the knee. Light and spacious. Experience heaviness. Experience lightness Now bring awareness to the space of your heart. Imagine a warm light glowing there. Saw. Gentle, Comforting. With each breath, The light expands. Filling your chest your belly. Your entire body. Eventually surrounding your baby as well. You and your baby resting together within this warm light. Safe. Help. Connected. There is nowhere else to be. Nothing else to do. Just resting together. Imagine now a peaceful place. Perhaps a beach at sunrise. Quiet forest. Meadow. Any place that feels deeply safe to you. Notice the colors. The sounds. The feeling of ease. Allow yourself to rest there you and your baby held within this peaceful space. As you rest, Silently repeat. I am safe. My baby is safe. I am supported. I am allowed to rest. Am allowed to receive Now bring awareness to a sense of wholeness nothing missing. Nothing needing to be earned. Nothing needing to be fixed. Simply this experience of being Breathing. Resting. Existing. Allow yourself to sense the completeness that already exists within you. The completeness that already exists within your baby. Rest in that awareness. Now return to the intention that you set at the beginning of this practice. Repeat it silently to yourself. Allow it to settle deeply. Begin to notice your physical body once again. The support beneath you the air around you. The sounds in the room. Notice your breath. Notice your hands, Your feet. Your entire body. Take a slow breath in. And a gentle breath out. Begin to invite small movements into your fingers and your toes. Perhaps stretching if that feels comfortable. Taking all the time that you need as this practice comes to a close. Remember that rest is not something that you must earn rest is something that you deserve. May you carry the sense of ease, Support. And connection with you through the rest of your day. When you're ready, Gently open your eyes.