Pregnancy Yoga Nidra: Connecting With Baby

This yoga nidra will take you through a relaxing journey within yourself and get you to meet and connect with your baby. Cultivate positive feelings of safety and ease whichever stage you are into your pregnancy. This could also be listened to if you are trying to conceive. Best to practice this nidra lying down on your left side from the second trimester of pregnancy with props and covers to ensure your physical body remains warm and comfortable througout the practice. Enjoy. Namaste

Transcript

So making any adjustment to your position that you need to make to feel totally at ease,

Fully comfortable.

Prop yourself up.

You would like your body to feel absolutely at ease.

Make sure you have the right amount of cover over the body as the body temperature will most likely drop a little through this practice.

And once you have made the last little arrangements to your position,

Allow for the body to become still.

Allow for the eyes to close.

And during the course of this practice,

There should be no need for any movement,

But if the need for moving arises.

And make the adjustments that you need to do fully aware,

Fully conscious and with minimum disturbance for yourself.

This practice of Yoganidra will begin with the sound of the bowl ringing once and will end with that very same sound.

Which means that in between those two sounds you can allow yourself to fully dive into this delicious relaxing practice with no other concern.

Welcoming yourself,

Welcoming yourself and your baby into this practice of Yoganidra.

And become aware precisely of the position and shape of your body on the surface you are resting upon.

Be aware of the position of your feet,

The position and shape of your legs,

Hips,

Upper body,

Arms,

Head.

Be aware of the environment around you and go back to feeling the body,

Its shape,

Its position on the surface.

And bring your awareness now onto your breath.

You are breathing in through the nose,

Breathing out through the nose or possibly breathing out through the lips very finely parted.

Feeling a very fine golden thread of exhalation spiral between your lips if this is the way you find your breathing calming.

The inside of your mouth is relaxed,

The facial expressions across the face fully relaxed.

And go back to feeling the breath.

Feel the cool air gently caressing the nose,

The nostrils as it comes in.

And as you breathe out you feel the slightly warmer air of the exhalation gently caressing the nose,

Your nostrils.

Gentle breath,

Easeful breath,

Each breath weaves into the next one is an unbroken stream.

Now paying attention to the exhalations,

Let the out breaths be your breaths of relaxation.

So as you are breathing out,

Feel the exhalations inviting your body to feel even heavier,

More relaxed,

More supported by the energy of the earth beneath you.

And breathe out again to release and surrender the weight of the body fully into the surface.

And as you breathe out next,

Imagine the exhalation traveling deep into the space of your heart.

Bring your awareness onto the space of your heart and as you breathe out,

Feel the exhalation drop and drop and drop into your heart.

And from the space of your heart you can express your Sankalpa.

A Sankalpa is a positive affirmation,

A resolve,

A heartfelt intention which we express in the present tense.

And you can relate your Sankalpa to your pregnancy,

To the birth of your baby,

All the time beyond the birth.

So I'm saying like,

I trust my body.

My birth is positive and empowering.

My body knows how to give birth to my baby.

My baby knows how to be born.

Just let that Sankalpa,

Your own resolve,

Blossom into the space of your heart and be the thread through the rest of this Yoganidra practice.

Wonderful.

Then bring your awareness onto the body again.

We will start now a rotation of consciousness through the various parts of your body.

I will name those parts and you don't need to do anything.

But just rest your awareness onto those parts of the body,

No need to move them or stretch them.

Just be aware.

Starting on the right hand side with the right hand thumb,

First finger,

Second finger,

Third finger,

Little finger.

The palm of your right hand,

The back of the right hand,

The right wrist,

Lower arm,

Elbow,

Right shoulder,

Right armpit,

Right side,

Right hip.

The right thigh,

The back of the right thigh,

The knee,

The back of the right knee,

The shin,

The calf,

Right heel,

The sole of the right foot,

Top of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Now move your awareness onto the left hand side,

The left hand thumb,

First finger,

Second finger,

Third finger,

Little finger.

The palm of the left hand,

The back of the left hand,

The left wrist,

Lower arm,

Elbow,

Upper arm,

Left shoulder,

Left armpit,

Left side,

Left hip,

Left thigh,

Back of the thigh,

Knee,

Back of the knee,

Shin,

Calf,

Left heel,

Sole of the left foot,

Top of the left foot,

The left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

Be aware of the whole of the left side of your body.

Be aware of the whole of the right side of your body.

And be aware of both the right and left side together.

The right and left side of your body together.

Now prepare to rotate your awareness through the back of the body.

Be aware of the back of the pelvis,

The lower back,

The middle back,

The right shoulder blade,

The left shoulder blade,

The back of the neck,

The back of the head,

The crown of the head,

The forehead,

The right eyebrow,

The left eyebrow,

The centre of the eyebrows,

The right eye,

The left eye,

The bridge of the nose,

The tip of the nose,

The right nostril,

The left nostril,

The right cheekbone,

The left cheekbone,

Right cheek,

Left cheek,

The lips,

The chin.

Now be aware of the pit of the throat,

The centre of the chest.

And now be aware of the whole of the chest,

The movements of your breathing into the whole of the chest.

The rise and fall of the body as you breathe quietly in and out and in and out.

And now be aware of the round and nurturing swirl of the belly.

Be aware of your whole belly and bring your awareness on you baby.

And visualise your baby in the roundness of your belly.

Just be aware of any movements,

Any little signals your baby might be sending you.

The softness of the breath,

Gently rocking your baby.

And visualise your baby's position,

Regardless of any position you might know your baby is resting in,

Regardless of the stage of pregnancy you are in.

Visualise your baby in the perfect position for birth.

Head down,

Chin tucked in,

The legs nicely curled towards your baby's body.

Head down,

Chin tucked in,

Your baby's legs lightly curled in to their belly.

And with your mental awareness,

Travel through your baby's body,

Through the various parts of your baby's body and as you rest your awareness onto your baby's body,

It's like a little caress or a little kiss that you give to your baby.

Be aware of the top of your baby's head,

Their right ear,

Left ear,

A little caress on the tip of their nose,

On their right cheek and left cheek,

On their chin,

The back of your baby's neck,

Their right shoulder,

Right arm,

Right hand and all.

All of the little fingers of your baby's right hand.

Bring your awareness to your baby's left shoulder,

A little kiss,

A little caress there,

Onto your baby's left arm,

Your baby's left hand and all the little fingers of your baby's left hand.

Bring your awareness onto your baby's chest,

Belly,

Upper back,

Middle and lower back,

Onto your baby's bum,

Legs,

Feet and all the little toes,

All 10 toes.

Be aware of the whole of your baby's body.

And be aware that your baby is totally safe,

Floating in the amniotic fluid,

In the safety of the roundness of your belly.

It's warm,

It's comforting,

Your baby is fully relaxed.

And be aware that your own body can also experience the sensations of lightness,

Of floating into that moment of relaxation and ease.

As if you were yourself,

Floating into a warm pool of water.

No need for any effort,

Just a deep sense of ease and relaxation.

Take a moment now to simply go back to the awareness of your breath,

Just feeling the breath come in and out,

In and out.

And bring your awareness back to the space of your heart.

And from the space of your heart,

Reawaken the presence of your sankalpa,

Your resolve.

And repeat that sankalpa again,

Three times quietly to yourself and trust that your sankalpa is already manifesting itself.

It is already rooted and growing and it will guide you into the rest of your pregnancy and the time beyond the birth of your baby.

Lovely,

And just going back to your breath and start to make your breath a little more audible for yourself.

So taking maybe slightly longer breath in and out as you slowly prepare to close this practice of yoga nidra.

A few longer breath in,

A few longer breath out and maybe with the next breath out you can activate the toes to start to maybe move your toes.

And on the next breath out,

Maybe the fingers can start to move and wriggle,

Making the breath even more audible to start to become more aware of the space you are in,

The support of the earth beneath you.

And when you feel absolutely ready to do so,

You take a few longer breath out and stretch your whole body,

Your whole body,

Taking the time you need.

This practice of yoga nidra is now complete.

Reviews

Thank you! I've had a real connection with my baby.

Beautiful 💕💕💕

Thank you for instilling in me that my body is capable. Thanks for sharing. Namaste 🙏🏼.