Pregnancy Yoga Nidra With Baby Visualisation

Lie down comfortably and enjoy a deeply relaxing practice of yoga nidra which will also help you heighten the connection with your baby. Suitable for any stage of pregnancy. Can also be useful to some women trying to conceive, and postnatally to maintain awareness of the womb space energy.

Transcript

So resting comfortably onto your left side.

Take a moment now to adjust your position so you feel absolutely comfortable.

Making any little adjustment that you feel the body needs so that it can rest undisturbed for the next few moments.

The head is supported.

The legs feel they can rest,

The arms are in a comfortable position.

And it could be useful to maybe just drop the chin very slightly down so you correct any overarching into the neck.

Just welcoming yourself,

Welcoming yourself now into this practice of yoga nidra.

There is absolutely no need for any effort or movement for you for the rest of this practice.

No need to move.

But in case at any point throughout this practice you feel that you need to change the position of one part of your body,

Trying to do that with a lot of mindfulness with minimum disturbance for yourself.

And letting the body gradually settle into a state of stillness,

Of perfectly comfortable stillness.

And be aware now of the position of your body right now in relation with the floor,

In relation with the space of the room,

In relation with this room inside this building.

Just be aware of the position of your body right now,

The position of your hands,

Your arms,

Your head,

The whole of the torso,

The belly,

The legs,

The feet.

And now take your attention to the breath.

Finding an easeful and comfortable way for you to breathe.

Breathing in,

Easefully through the nose.

Breathing out,

Easefully through the nose.

Or if you find it more comfortable you can breathe out through the lips,

Very slightly parted,

With a length of breath that feels nourishing and calming.

Allow your attention to focus on the exhalations.

Every time you breathe out,

Allow for the whole body,

The whole body to release its weight even deeper into the surface you are resting upon.

Noticing the qualities,

The properties of each of your out-breaths.

Inviting an even deeper sense of release,

Of letting go,

Of surrender,

Of any effort in the body.

Breathing out through the whole body and letting go of the weight of the body even deeper into the comfortable position you have found for this moment of rest.

You hear the sounds coming from around you.

The sounds of the environment outside of this room,

Maybe sounds from the building.

And then bring your awareness to hear the sounds of your own breath.

Noticing the presence of the energy of your breath into the body through the sounds,

The little music of your breath.

Maybe you recognise that little music familiar to you.

The air brushing the nose,

The nostrils and the back of the throat.

Caressing the various parts of the mouth,

Throat and lungs and the rest of your body every time you breathe in.

And as the body and breath settle to a quieter rhythm,

Also allowing for your mind to settle into a place of rest.

Guiding the mind into that place of rest where the body is already,

Where the breath is already.

So the mind very gradually becomes a bit more still,

Less agitation.

And now bring your attention on your heart space.

Letting your heart,

The emotional heart,

Expand to allow for a positive feeling of gladness and gratefulness to blossom into your heart.

Feeling glad and graceful to be able to offer yourself this time of deep rest.

And to listen to your heart's wisdom to be able to connect deeper to the levels of intuitive wisdom in your body.

And maybe there is a positive affirmation,

A resolve,

A sankalpa that you would like to bring to awareness into the space of your heart.

Maybe a positive affirmation that helps you throughout your pregnancy,

That will guide you into the birth of your baby or the time beyond the birth.

So if spontaneously that affirmation comes to your awareness,

You can repeat it to yourself three times in the present tense.

As if it had already manifested itself,

Become reality.

And if no resolve or affirmation comes to your awareness,

It doesn't matter.

Just stay tuned into your heart's wisdom,

Which can always guide you,

Whatever the circumstances.

And preparing now to rotate your consciousness around the body.

No effort required on your part,

But to simply let your mind's eyes rest on the various parts of the body,

Which I will mention.

There is no need to move,

No need to stretch.

Just imagine that your consciousness is a little torch light and you can shine that light on the various parts of the body,

Which I mention.

And starting with the tip of your tongue,

Aware of the tip of your tongue.

The whole of the tongue.

The teeth.

The inside of the right cheek.

The inside of the left cheek.

The back of the throat.

The floor of the mouth.

The roof of the mouth.

The internal part of the right ear.

The external parts of the right ear.

The top of the right ear.

The earlobe and the rim of the right ear.

Shine your awareness onto the internal part of your left ear.

And the external parts of the left ear.

The left earlobe,

The top of the left ear and the rim of the left ear.

Both ears,

The inside and the outside.

Shine your awareness onto the back of your head.

The top of your head.

Shine your awareness onto the forehead,

The right eye,

The left eye,

The right eyelid,

The left eyelid.

The right eyebrow,

The left eyebrow.

The centre of the eyebrow.

The tip of your nose.

The right nostril,

The left nostril.

The right cheek,

The left cheek.

The upper lip,

The lower lip.

The chin,

The throat,

The neck.

And now shine your awareness onto the right collarbone,

The left collarbone,

The right shoulder,

The right elbow,

The right wrist,

The right hand,

The back of the right hand,

The palm of the right hand,

The right thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The whole of the right hand and the right arm.

Shine the light of your awareness onto the left shoulder,

The left elbow,

The left wrist,

The left hand with the back of the left hand,

The palm of the left hand,

The left thumb,

Second finger,

Third finger,

Fourth finger,

Fifth finger,

The whole of the left hand and the left arm.

And be aware of the left arm and right arm at the same time.

Left arm and right arm at the same time.

Shining the light of your awareness onto the right shoulder blade,

Left shoulder blade,

The middle of your spine,

The right side,

The left side,

The right hip,

The left hip,

The groin on the right side,

The pubic bone area,

The groin on the left side.

Shining the light of your awareness onto the right thigh,

Right knee,

Back of the right knee,

The shin on the right side,

The calf,

The right ankle joint,

The top of the right foot,

The heel,

The sole of the right foot and be aware of the big toe on your right foot,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole of the right foot and the right leg.

Shining the light of your awareness onto the left thigh,

Left knee,

Back of the left knee,

The shin,

The calf.

Shining the light of your awareness onto the left ankle joint,

Top of the left foot,

Heel,

Sole of the left foot,

The toes with big toe,

Second toe,

Third toe,

Fourth toe and fifth toe.

The whole of the left foot and left leg,

Be aware of the left leg and right leg together.

Aware of the left leg and right leg together.

Shining the light back into your heart,

Feeling the breath again into the space of your heart and be aware now of your whole body,

Your whole body shining with the light of your awareness.

And softly bringing your mind's eye to rest onto your soft belly,

The home of your baby right now,

Noticing the roundness,

The warmth of your belly.

And be aware of the presence of your baby developing now an image of your baby.

Regardless of the stage you are at into your pregnancy,

Develop an image of your baby in the perfect position for birth,

Head down,

Spine on your left,

The little legs nicely curled in.

Visualise your baby right now resting and floating into the warmth of the amniotic fluid,

Floating like a little astronaut.

And with your heart open and fully connected to your baby,

Shine the light of your awareness onto the various parts of your baby's body which I will mention and imagine as I do so that you are placing a little kiss onto your baby's body.

A little kiss onto your baby's nose,

A little kiss onto your baby's forehead,

A little kiss onto the crown of your baby's head and back of head.

A little kiss onto your baby's right ear and left ear,

A little kiss onto your baby's right cheek and left cheek,

A little kiss onto your baby's lips,

A little kiss onto your baby's right shoulder and arm.

A little kiss onto your baby's hand,

A little kiss onto your baby's left shoulder and arm,

A little kiss onto your baby's left hand,

A little kiss onto your baby's belly,

A little kiss onto your baby's right leg and right foot and all the cute little toes.

A little kiss onto your baby's left thigh,

The whole of the left leg of your baby's body and a little kiss onto your baby's left foot and all the little toes.

Be aware of the presence of your baby now and how each of your breaths helps you deepen that connection with your baby,

That beautiful link that only your breath can guide you into.

And maybe there is a little message that you would like to send to your baby right now.

A message that comes from the openness of your heart,

From all this gladness and gratefulness which you feel right now.

And you can send that little message to your baby,

A positive message that can keep guiding you throughout the rest of your pregnancy.

A message that can guide you both into the experience of birth or the time beyond the birth.

Let that little message be truly present into your heart and into your baby's heart.

And back to the sensations now of your whole body,

Your whole body in contact with the floor,

Aware of the space all around you.

Preparing to now close this practice of Yoga Nidra,

Simply allowing your positive affirmation to shine once more into the space of your heart,

Your Sankalpa.

Feel that you are the embodiment of this affirmation.

And then hear your breath again,

Just feeling the in-breath and the out-breath and hear the breath.

And as you prepare to slowly and safely come out of this practice of Yoga Nidra,

Maybe you could now deepen the flow of your breath,

Take a few longer breaths in through your nose.

And let the mouth open for a deep long exhalation.

And maybe a yawn or a sigh.

And aware of your toes,

You can now start to wriggle the toes,

Bring gradually some movement back into this very relaxed body,

Preparing to emerge with a feeling of empowerment.

And you can do the same with your fingers,

You can start to move your fingers around.

And start to move the body in whichever way feels good for you to allow yourself to come out of this practice in the safest possible way.

And this practice of Yoga Nidra is now closed.

Take your time to come back to a more everyday form of awareness.

Reviews

Wonderful, so fun 👶👩🏾‍🍼💋

Beautiful. Thank you 😊

I loved it. It was so relaxing and soothing 🥰Thank you!

Very relaxing and lovely calming voice

Very pleasant and relaxing