Yoga Nidra for Pregnancy

Yoga Nidra for Pregnancy, take time for yourself to relax and connect to your baby. I use the word 'baby' during this recording.

I suggest you settle into your ideal position for relaxation, maybe cover your self with a blanket, you may wish to use an eye pillow.

Om Shanti ~ Yog Sundari

Transcript

Namaste.

My name is Yogisundari and welcome to Yoga Nidra for Pregnancy.

Let's begin.

Lie down comfortably,

Resting either on your back or your left side.

You may wish to prop yourself up using cushions,

Pillows,

Bolsters.

Take time to arrange your body so that you can feel both you and your baby are well supported.

Use cushions and pillows as you need to be sure that you feel absolutely at ease.

If necessary take a pillow under your bump and between your knees,

Maybe also under your head.

During the practice of Yoga Nidra your body temperature may drop.

I suggest you cover yourself with a blanket.

When you feel that you are able to rest comfortably,

Settle into your chosen position and allow the body to become still knowing that there's no need for any further physical movement during this practice.

Nowhere to go,

Nothing to do,

Just be.

Ideally you will be now so comfortable that you will feel no desire to move for the duration of this practice.

If however a need to move does arise,

For example if the baby shifts position,

Then please feel free to make whatever movement is necessary.

Moving with awareness to regain comfort and return to stillness.

Now become aware very precisely of the position in which you are lying.

Know the shape and the posture of the body.

Know the shape and the arrangement of the room.

Feel the points in contact between the side or the back of the body and on the floor or the bed.

Be aware now of the gentle rhythm of the natural breath.

Feel the breath coming in and the breath going out.

If the breath moves freely and easily through the nostrils,

Breathe that way.

If it feels more comfortable to exhale through the mouth,

Then do that.

Let whichever is most comfortable and easy way of breathing to arise naturally.

Allow the outgoing breath to release the weight and the mass of the body down into the support of the floor or the bed.

With every exhalation now,

Consciously transfer the weight of the body down through the points of contact.

Every exhalation is a letting go,

As if you could give away the whole weight of the body.

Be with the natural rhythm of the breath.

Easy breath.

Allow the body to settle deeper into stillness with every exhalation.

Now take a moment to observe the stillness and quietness of the body.

Take the attention within and become aware of the corresponding potential for stillness and quietness in the mind.

In this stillness of the quiet mind,

Take the opportunity to reflect on the nature of your own personal positive resolution,

Your sankalpa.

Know that the quiet mind provides a fertile soil in which to plant the seed of your sankalpa.

Be certain that this sankalpa is specially for you at this time in your life and take time to reflect on what may be the most positive sankalpa for you and your baby.

Repeating the sankalpa to yourself,

Sure in the knowledge that it will flourish and grow to fruition.

Know that you are practicing yoga nidra.

Remain alert and attentive.

Allow this to be in the form of your awareness.

I am awake,

I am conscious,

I am practicing yoga nidra.

And now take the attention back to the physical body and prepare to guide the mind around the body,

Allowing a brief but clear mental acknowledgement of each and every part which is named.

Whilst the mind travels freely following the instructions,

The physical body remains motionless and takes deep rest.

Beginning on the right hand side,

Take the attention in turn to the right hand thumb.

First finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Top of the hand,

Right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Side,

Waist,

Hip,

Right thigh,

Back of the thigh,

Knee,

Back of the knee,

Shin,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

All of the toes together.

Awareness travels to the left hand thumb.

First finger,

Middle finger,

Ring finger,

Little finger,

Palm of the hand,

Top of the hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Side,

Waist,

Hip,

Left thigh,

Back of the thigh,

Knee,

Back of the knee,

Shin,

Calf,

Ankle,

Heel,

Sole of the foot,

Top of the foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe.

All of the toes together.

And now take the awareness to the whole of the right arm and take the awareness to the whole of the left arm.

Now be aware of both arms together.

Take the awareness to the whole of the right leg and the whole of the left leg.

Be aware of both legs together.

Be aware of both arms,

Both legs.

Be aware of the head.

And now prepare to take the awareness up along the back of the body.

Begin with the right buttock,

The left buttock,

Base of the spine,

Small of the back,

The middle part of the back,

The upper part of the back,

The whole of the length of the spine,

Right shoulder and shoulder blade,

Left shoulder and shoulder blade,

Back of the neck,

Back of the head,

Crown of the head,

Forehead,

Right eyebrow,

Left eyebrow,

Right eye,

Left eye,

Right temple,

Left temple,

Nose,

Upper lip,

Lower lip,

Both lips together,

Chin,

Jaw,

Throat,

Center of the chest,

Upper abdomen,

Lower abdomen,

Right groin,

Left groin,

The whole of the body.

Be aware of the whole of the body.

Now take the attention within.

Be aware of the round,

Nurturing swell of the belly and feel the thriving new life which is growing inside.

With the clarity of the mind's eye,

See the shape and form of the little baby resting within the womb.

See the baby in an optimal fetal position.

See the curled body of the baby as he or she floats inside the safety of the womb and guide the attention now around this tiny body.

Know that as the attention moves to each part of the baby in turn,

That it is as if each part of the body is being caressed.

Allow the movement of the mental attention around the baby's body to send a loving,

Gentle mother's touch to each part of the new being as it grows inside the womb.

Begin by sending the attention now to the baby's right hand side,

To the right hand thumb,

First finger,

Middle finger,

Ring finger,

Little finger,

All of the fingers and thumb together.

The palm of the right hand,

The back of the right hand,

The right wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip,

Buttock,

The top of the right thigh,

Back of the right thigh,

Top of the right knee,

Back of the right knee,

The right shin,

Calf,

Ankle,

Heel,

Sole of the right foot,

Top of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole of the right foot.

Now carry the loving gaze of the mental attention over to the left side of the baby's body,

Bringing the attention in turn to the thumb,

First finger,

Middle finger,

Ring finger,

Little finger,

All of the fingers and thumb together.

The palm of the baby's left hand,

The back of the left hand,

Left wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Side,

Waist,

Hip,

Buttock,

The top of the left thigh,

The back of the left thigh,

The top of the left knee,

The back of the left knee,

The left shin,

Calf,

Ankle,

Heel,

Sole of the left foot,

Top of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

Fifth toe,

The whole of the left foot.

And now take the awareness to the whole of the baby's right arm and now take the awareness to the whole of the left arm.

Be aware of both arms together.

Take the awareness to the whole of the right leg.

Take the awareness to the whole of the left leg.

Be aware of both legs together.

See the baby with his or her knees bent,

Curled up inside the womb,

Beautifully relaxed,

Optimally positioned for an easeful arrival into the world when the time is ready.

And now prepare to take the awareness down along the back of the tiny body.

Begin with the right buttock and the left buttock,

The base of the spine,

The small of the back,

The middle part of the back,

The upper part of the back,

The whole of the length of the baby's spine,

Curving out into the curve of the mother's belly.

Right shoulder blade,

Left shoulder blade,

The back of the neck,

The back of the head,

The top of the head.

And now prepare to move the awareness over the front of the baby's head,

Beginning at the forehead.

See the baby's right temple,

Left temple,

Right eyebrow,

Left eyebrow,

The point between the eyebrows,

Right eye,

Left eye,

Right ear,

Left ear,

Right cheek,

Left cheek,

The nose,

Upper lip,

Lower lip,

Both lips together.

Be aware of the right side of the baby's chest,

Left side of the baby's chest,

Upper belly,

Navel,

Umbilical cord,

The lower part of the belly,

The right groin,

The left groin.

Be aware of the baby,

Safe,

Floating,

Relaxed.

Now take the awareness to the breath.

Know that the mother's breath is the link between the mother and the child.

Feel the very gentle movement of the baby that accompany every breath,

In and out.

Observe the subtle rhythm of the easy natural breath.

Be aware now that this continuous rhythm is comforting the baby within the womb,

As it gently rocks to and fro,

In time with every breath in and every breath out.

Be aware of the breathing for two,

Of how the mother's breath is the baby's breath.

Be aware now that every inhalation is nourishing the breath,

Bringing life-giving strength to the baby growing within the womb.

Be aware now that every exhalation is a softening,

Releasing breath,

Allowing the baby to relax in readiness to receive the nourishment of each inhalation.

Know that the very rhythm of this natural breath is the living assurance of the baby's nourishment and life within the warmth and safety of the womb.

Feel that the easy rhythm of life-giving mother's breath forms a direct link with the well-being of the baby within the womb,

A powerful link between the mother and the baby.

Moment by moment,

Breath by breath,

Every inhalation and exhalation comforts the baby.

Be aware that every part of the baby's body is bathed in a nourishing ocean of breath.

Sense that the gentle rhythm of your baby's breath is nourished and comforting the baby.

See now in your mind's eye that as the baby floats in its own private ocean of warmth and love within the womb,

So you too are completely surrounded by the gentle lapping waters upon which you float effortlessly.

Feel that these waters are moving in time with your own breath,

Cradling you and rocking you gently back and forth,

Just as your own breath rocks the baby within the womb.

Be with a natural rhythm of your own breath and know that both you and the baby are being comforted and nourished with every single breath in and every single breath out.

Know that this rhythm is the continuous and universal rhythm of life and growth.

Take the awareness now within to the quiet stillness of the relaxed mind.

Know that comforted by this rhythm the mind can rest still and quiet.

Return to the quiet fertile stillness of the relaxed mind and know that it rests in the rhythm of life and growth,

The rhythm of the easy breath.

Take the opportunity to nurture the seed of the resolution which you planted in the mind at the beginning of the practice.

Know that the sankalpa grows and flourishes now in your life,

Even as the baby grows and thrives within the womb.

Ensure the perfect realization of your resolve now by repeating it three times again.

Once again direct the attention to the rise and fall of the natural breath.

Allow the breaths to become a little deeper,

A little noisier so that you can hear the sound of your own breath entering and leaving your body.

Listen to the sound of your own breath.

Feel your body moving with each inhalation and exhalation.

Sense now that each inhalation is a waking breath bringing vitality and strength to the body.

With each inhalation feel the body returning to a waking state full of energy and life.

Be aware now that the body is refreshed,

The mind is wide awake.

Begin to make tiny movements with the body.

Touch the tip of each finger in turn with the tip of the thumb.

Stretch out the fingers and wriggle them.

Wriggle the toes.

Turn the wrists and the ankles.

Stretch and release through the muscles of the arms.

Stretch and release through the muscles of the legs.

Allow the head to turn gently from side to side.

Bring the head back to the center and take a long comfortable stretch through the whole of the body in whichever way pleases you most.

The practice of Yoga Nidra is now complete.

When you feel ready slowly ease yourself into a sitting position as you open your eyes to the room.

Namaste.

Reviews

Absolutely fantastic. The journey through the baby is wonderful. Thank you so much for the meditation!

Lovely to travel around my baby’s body really good connection time 🙏🏽

I feel much better after this. Bliss! Thank you for sharing. Namaste 🙏🏼.

Beautiful- thank you

Lovely overall! The body scan was a bit fast for my taste.

Very nice to guide my attention also around my baby’s body! Feels like lovingly touching her 🙌🏻

Great yoga nidra. The pace was a bit fast, but yoga nidra is not supposed to really send you to sleep. It was very moving imagining my baby’s body and really loved the whole practice.

Loved it! Thank you.

Excellent!! I love the voice and guided visualization, thank you:)

Beautiful! Thank you 🙏🏻