Yoga For Pregnancy
Yoga Nidra for pregnant women. During these 25 minutes, pregnant women get a chance to deeply release all tensions and anxiety while inducing a state of rest and digest. The nervous system gets a chance to rejuvenate and restore, while the mother bonds with her unborn baby. This track contains ambient sounds in the background
Transcript
Hi,
I'm and welcome to your yoga nidra practice.
Yoga nidra is directly translated as a yogic sleeve.
So ideally you want to lie down on your back.
If this is so uncomfortable turn onto your side.
Just make sure that you are propped well with pillows underneath the knees,
Your head.
Maybe use a light scarf to close the eyes,
Resting it onto the eyes,
Blocking out the lights.
Giving the signal for your brain that it's time to switch off and the nervous system to offload.
So make sure that you are comfortable and try not to move for the next few minutes.
Make sure that you are comfortable and try not to move for the duration of the practice.
If you need to move you're welcome to but just try to do that with awareness and try not to disturb yourself too much.
So as you ensure your comfort,
Settling into the body,
Into a lying position that will serve and suit you well.
Take a moment now to feel the support underneath you.
You can be on the floor on your yoga mat or on your bed.
It's up to you.
Wherever you are just make sure you can feel the support underneath you and with every exhale feel yourself getting heavier and heavier,
Surrendering more into the present moment.
So for the practice of yoga nidra there's nothing to do,
Nothing to achieve.
You just need to listen to the sound of my voice.
Let the sound of my voice be an anchor for the practice and just say to yourself now you will not sleep,
You will remain awake.
Say to yourself now I will not sleep,
I will remain awake and follow the voice.
Sleep may come and it might happen that you drift in and out of sleep and that is also fine.
What is important is that you don't judge the process,
Try to analyze it in any way or try to manipulate it in any way.
This will interfere with the deeper magic of the practice.
Starting to close your eyes and bring your awareness to the sense of hearing.
Bring your awareness now to the sense of hearing.
Send your hearing out like a radar beam and listening to sounds coming from far away.
Moving your awareness from sound to sound.
Don't judge them,
Don't label them.
Just moving your awareness from sound to sound and bring your awareness to outside your house or the bird thing you find yourself in.
Listening to sounds coming from outside,
Birds,
Traffic,
Dogs.
And then move your awareness to inside your room within the four walls of where you are lying,
Listening to sounds coming within the room.
And now bring your awareness to your own body,
Listening to sounds coming from your own body.
Maybe you can hear your breath,
Maybe you can hear a hungry stomach or maybe you can hear your heartbeat.
You need to pay very close attention.
It's now time for your sankalpa.
So take a moment and tune into your heart's deepest desires.
What is it that your heart truly wants?
And set your sankalpa according to this.
Your intention,
A resolve.
What is it that you want to achieve?
Is it in line with your heart's deepest desires?
And then put that intention in a positive state sentence stated in the present tense.
And repeat your sankalpa three times mentally with focus,
Awareness and a sense of gratitude as if it's already come true.
We'll start the practice off with a rotation of consciousness.
So bring your awareness to the right side of your body.
Bring the awareness to the right side of your body.
Feel the right hand thumb,
Relax and feel the right hand thumb as we call out the body parts.
Don't move them,
Don't wiggle them,
Just become aware of it.
Completely totally focused onto that point.
Relax that area of softening.
So become aware now of your right hand thumb.
Feel the sensations in the right hand thumb.
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the chest,
Waist,
Hip,
Buttock,
The back of the right thigh,
The front of the right thigh,
The knee,
The back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
The whole right side of the body,
The whole right side of the body.
Taking your awareness now to the left side of the body.
Your focus and attention all the way over to the left side of the body.
Index finger,
Middle finger,
Ring finger,
Pinky finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side of the chest,
Waist,
Hip,
Buttock,
Back of the thigh,
Front of the thigh,
The knee,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The back of the body,
The right heel,
Left heel,
Right calf,
Left leg,
Right buttock,
Left buttock,
The whole right leg,
The whole left leg together,
Right buttock,
Left buttock,
Both buttocks together,
The lower part of the spine,
The middle part of the spine and back and the upper part of the back,
Right shoulder blade,
Left shoulder blade,
Both shoulder blades together,
Right arm,
Back of the left arm,
Both arms together,
The base of the neck,
The neck,
The base of the skull,
The back of the head,
The crown of the head,
The forehead,
Right ear,
Left ear,
Right temple,
Left temple,
Right eye,
Left eye,
The eyebrow center point,
Right cheekbone,
Left cheekbone,
Right cheek,
Left cheek,
Right nostril,
Left nostril,
The tip of the nose,
Upper lip,
Lower lip,
Both lips together,
The jaw,
The throat,
A little hollow at the throat,
Base of the throat,
Right collarbone,
Left collarbone,
Right shoulder,
Left shoulder,
Right arm and hand,
Left arm and hand,
The middle of the chest,
The sternum,
That hard little bone at the middle of the chest,
The right side of the chest,
The left side of the chest,
Upper abdomen,
Follow the curve of the belly all around to the pubic bone,
The right side of the groin,
Left side of the groin,
The pubic bone,
Right thigh,
Left thigh,
Both thighs together,
Right knee,
Left knee,
Both knees together,
Right shin,
Left shin,
Both shins together,
Right foot,
Left foot,
Both feet together,
The whole of the right side,
The whole of the left side,
The whole of the back of the body,
The whole of the front of the body together,
The whole body together,
The whole body together,
The whole body together,
Resting in perfect stillness,
Lying in perfect stillness.
No way to go and nothing to do but listen to my voice.
Do not fall asleep,
Remain awake,
Follow my voice.
Bring your awareness now to the tip of your nose and follow the breath in and out through the nose.
Notice the belly rise as you inhale and notice the belly fall as you exhale.
The belly rise on the inhale and the belly fall on the exhale.
Notice the natural rhythm of the breath and the natural rhythm of the belly on the breath.
Almost like a wave.
Starting to count the breath back from 11 like this.
I'm inhaling 11,
I am exhaling 11,
I am inhaling 10,
I am exhaling 10.
Continue all the way back down to 1.
Do not worry if you lose your count or place,
Just start again from 11.
Taking a moment now to count back from 11.
And now letting go of the count.
And bring your awareness to your heart center.
Noticing as you inhale the chest rise,
As you exhale the chest falls.
Inhale the chest rise,
Exhale the chest falls.
Like a wave on the natural rhythm of the breath,
So is the movement of your chest.
So again counting the breath backwards from 11 all the way down to 1 in the same way.
And now letting go of the count and the breath again and bring your awareness to your body lying on the floor once more.
Calling in and manifesting a feeling of heaviness.
Allow your whole body to feel heavy,
Heavy,
Heavy.
Using the breath as you surrender into the heaviness almost like there is no blood,
No bones in your body,
Just stolen and it's sinking down into the earth below you.
Into your support making an indentation.
The body is so heavy,
Imagining yourself being heavy,
Heavy,
Heavy.
And then let go and imagine yourself being as light as air,
As light as a little leaf on the breeze.
So light that you can just float up into the sky above you from the floor leaving the floor just floating up as light as a feather,
As light as air.
And then letting go of the feeling of lightness.
Bring your awareness to the space behind your closed eyes.
That's what we call the Chidukas.
It's the mind's eye or the screen of the mind.
Notice that it is as far as you can imagine and as wide as you can imagine.
Just take a moment here to observe the screen of your mind.
Noticing shapes,
Colors,
Images popping up.
Do not judge it,
Do not attach to any of it.
Just allow the mind to show you whatever it needs to show you in this dark space.
No judgment,
Just observing.
And in this mind's eye starting to bring into awareness the image of your baby.
The image of your baby lying in perfect stillness in the watery home,
In the warm waters that is safe,
That is welcoming,
That is warm.
Your baby is feeling howled.
See if you can imagine your baby's face,
Little nose,
Little lips,
Eye sockets,
The skull tracing the spine around into a curve towards the tailbone and the little buttocks,
The legs,
The feet,
Ten toes on each of the feet and the belly and the arms.
And connected to the belly is the umbilical cord connected to the placenta that is connected to you through which you feed and nourish your child.
See if you can conjure up this image in your mind's eye of your baby in perfect stillness,
In perfect peace in your womb.
And notice the love in your heart growing for this unborn baby,
Knowing that you are doing all you can to make sure that you create space for this baby when it comes into this world energetically,
Physically,
Emotionally.
Just take a moment now to communicate anything that you need to communicate down towards your baby.
May it be in words,
May it be in feelings,
Sensations,
Or intention.
Just take a moment now and connect with your unborn baby.
Letting your baby know that you are here,
Body,
Mind,
And soul,
To nurture,
To hold,
To love,
To keep safe.
And then slowly let go of the image of your unborn baby.
Bring your awareness to a dark space behind your closed eyes again,
The Chidakas,
And repeat your resolve which you started the yoga knee draft with.
Three times mentally with the same awareness and focus.
And now start to deepen your breath into the belly,
Deepen the breath into the melee,
Making the belly big,
Making the breath loud,
And let the loud breath be your guide back to your body and to the present moment to where you are lying in complete stillness practicing your yoga nidra.
Follow the breath,
Make the breath nice and loud,
And let the breath be your bridge back.
Notice how you feeling.
Imagine your physical body lying on the floor,
Imagine the room that you're in,
The walls,
The ceiling,
The floor,
And your body lying on the floor or on the bed.
And then imagine and then feel your body lying in complete stillness,
Your whole body resting on the floor.
Become aware of your physical body lying,
Resting,
And starting,
Wake up this body by wiggling your toes,
Wiggling your fingers,
Your wrists,
Your ankles.
Release your head from side to side or up and down.
Rub the thumb into the tip of each finger.
Curl your knees in towards your chest,
Making space for your belly in between your thighs.
If you're on your back,
Rolling onto your side,
Left or right,
Depends on how you feel.
And just rest here for a moment in the fetal position.
Just notice how the body is doing the breath,
The mind,
Your baby.
Gently blink your eyes open,
Slowly to half gaze,
Waking up the nervous system in the brain.
And then when you're ready,
Support yourself to come back into a seated position.
Your yoga nidra practice is now complete.
Hari Om Tat Sat.
