Welcome to this yoga nidra for pregnancy.
Congratulations on your pregnancy.
Settle your body and use your breath as a support in your settling process.
Use the inhale to relax.
Use the exhale to soften.
Feel your whole body.
Feel the support below you and let go a little bit more into that support.
With your imagination draw a protective circle around your body made of whatever material or whatever color will give you a feeling of safety and protection.
You are safe and protected within your circle.
Feel the space of your heart.
Feel and listen.
Set an intention,
A sankalpa,
For your practice honoring what you most wish for in this moment.
Say that as though your wish has already come fully true.
Use your mother tongue.
Your sankalpa can be as simple as three words beginning with I am,
I feel,
Or I have.
Listen to your inner voice and say your sankalpa three times.
Exhale to allow the words to settle into the body and come to rest just where they need to be.
We will now do a body scan,
A rotation of consciousness around the body.
As you hear each point feel your consciousness flowing from point to point within your body.
The space between the eyebrows,
The base of the throat,
Left shoulder,
Left elbow,
Left wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Base of the throat,
Right shoulder,
Right elbow,
Space between the eyebrows,
Base of the throat,
Left shoulder,
Left elbow,
Left wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Base of the throat,
Right shoulder,
Right elbow,
Right wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Base of the throat,
Heart center,
Left lung,
Heart center,
Right lung,
Heart center,
The heart of baby,
The heart of your pelvis,
Left hip,
Left knee,
Left ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Ankle,
Knee,
Hip,
Heart of the pelvis,
Right hip,
Right knee,
Right ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Ankle,
Knee,
Heart of the pelvis,
Heart of baby,
Center of the heart,
Base of the throat,
Space between the eyebrows,
Wrap your full,
Warm,
And loving presence around baby.
Feel and be present with baby.
Come back to your circle and recall that you are safe and protected from within your circle.
Take attention to the center of the heart.
Feel your breath flowing there in and out of the heart as though the heart itself were breathing.
Inhalation,
The heart relaxes.
Exhalation,
The heart softens.
Inhale,
This moment.
Exhale,
Let it go.
Inhale,
Nourishment for you and baby.
Exhale,
Releasing what doesn't serve.
Rest here in beingness and simply be.
Rest,
Simply be.
Come back to your breath.
Deeply inhale to fill your whole body.
Exhale to let go.
Recall your sankalpa and listen as you say your sankalpa in your mother tongue with your inner voice one time.
Begin to wake up your body with small movements.
Allow the movements to slowly grow bigger.
I thank you for your practice today.
