Hello and welcome to your yoga nidra for enlivening inner vitality.
This is Cass at Cocoon Sanctuary dedicated to supporting mamas through pregnancy and motherhood.
I'm here to guide you through this conscious journey around the body and inner work of enlivening vitality through expanding sensuality,
Exploring your creative center and your passions.
Now get yourself comfortable to support your body fully,
Gather a few pillows and a blanket.
You may choose to stay seated or if you'd like to lie down choose a position that is comfortable to you.
One option could be to lie down on your left side,
Another to lie on your back with a few props underneath your back,
Neck and head so that your heart is higher than your pelvis.
Both options optimize blood flow to baby.
Support yourself with pillows where you need and drape your blanket over your body if you wish to maintain warmth and comfort.
Make any additional movements necessary to become comfortable.
All you need to do throughout this guided yoga nidra journey for enlivening vitality is listen to my voice and pay gentle attention to each point of your body that is named before moving on to the next.
Bring to mind each point,
Noticing any sensations,
Feelings or thoughts that arise,
Cultivating a subtle awareness and curiosity,
Allowing your focus effortlessly from one point to the next.
We'll begin with a trip around your being and then explore your vitality through a shifting of awareness from sensuality to create a force to your passions.
Feel where your body contacts ground and the supports beneath you,
Head,
Shoulders,
Arms,
Hands,
Ribs,
Hips,
Thighs,
Calves,
Feet,
All pressing down into the surface beneath,
Breathing easily and naturally,
Releasing any effort.
A wave of softening and calm washes from head to toe.
Bring gentle attention to right arm,
Right hand,
Right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of right hand,
Back of hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side of ribs,
Waist,
Hip,
Right thigh,
Knee,
Shin and calf,
Ankle,
Heel,
Top of right foot,
Sole of foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Wonder awareness tenderly to left side body,
Left arm,
Left hand,
Left hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Palm of left hand,
Back of hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side of ribs,
Waist,
Hip,
Whole pelvis,
Right thigh,
Knee,
Shin and calf,
Ankle,
Heel,
Top of left foot,
Sole of foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Little toe.
Shift your focus to back of body,
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttocks,
Left buttocks.
Travel awareness to center of lower back,
Base of spine,
Traveling up spine,
Lower back,
Middle back,
Upper back,
Right shoulder blade,
Left shoulder blade,
Top of right shoulder,
Top of left shoulder,
Back of the neck,
Back of the head,
Crown of head,
Forehead point at center of brows,
Third eye focus,
Softening third eye,
Right temple,
Left temple,
Right eye and eye socket,
Left eye and eye socket,
Bridge of nose,
Right nostril,
Left nostril,
Air flowing in and out of nostrils,
Right cheekbone,
Left cheekbone,
Right side of jaw,
Left side of jaw,
Chin,
Lower lip,
Upper lip,
Teeth,
Tongue,
Gums,
Soft palate of mouth,
Back of throat,
Neck,
Right collarbone,
Left collarbone,
Right side of chest,
Left side of chest,
Upper abdomen,
Lower abdomen,
Belly softening,
Belly rising and expanding with each breath in,
Belly softening and sinking downward with each breath out,
Whole being,
Whole body.
As you breathe in,
Feeling lightness and lifting,
Gentle awareness to belly rising with each in breath,
Sensation of body lifting,
Light,
Soft,
Floating upwards,
Spaciousness opens up,
Full expansiveness with each breath in,
Shifting your focus to breath out,
Belly contracting downwards.
If you are with baby,
Feeling the contraction downwards and inwards towards baby and spine or if baby is not within the womb and maybe out in the world,
Feeling the downward and inward contraction of each out breath.
As you breathe out,
A sense of whole being releasing any left over holding on or tension,
Letting go with each out breath.
With your next exhalation,
Dropping down into the base of spine,
The place of procreation,
Sending your mind's eye,
Your focused attention to the place of procreation.
With inhalation,
Exploring connection and sensuality within this space,
Breathing out,
Soften,
Breathe in,
Expanding sensations of connection and sensuality,
Breathing out gently,
Breathing in,
Expanding sensations of connection and sensuality.
Walking attention to the womb space with each inhalation,
Drawing focus to the space of the womb,
Allowing it to expand.
Hear the powerful creator force within,
With each breath out,
Softening and deeply releasing.
With breath in,
Expanding the space of the womb,
Allowing the powerful creator force to be experienced.
With next breath in,
Shifting focus to heart space,
Breathe into the heart,
Exploring within self-expression.
With each breath out,
Softening,
Releasing.
On your next in-breath,
A welling up and building sensation as passion grows.
Allow passion to expand without restriction.
Feel how your growth unlocks areas of tension around the heart,
Physical release of the heart expanding.
Breathe in passion,
Allow expansion.
Welcome this light within,
The gift of your heart yearns to be known.
Setting an intention here for your light within to be known and to be expressed.
Uniting all three energy centers through an upward lifting flow of the breath,
Allowing lifting vibration,
Working with the breath.
Breathe in,
Expanding breath in,
Space of procreation,
Connection and sensuality.
Womb space,
Powerful creator force,
Heart space,
Passion and light fully expressed.
Breathe out,
Softening and deeply release.
Let go of all focus and in this state of conscious release,
Gently observing any sensations,
Feelings,
Thoughts or insights that come up.
Noticing any sounds around you.
When you're ready,
Begin to wriggle fingers and toes,
Fluttering eyes open.
Light and the forms of life around you flow in through your senses.
Maybe they are brighter and bolder than when you set off.
Well done on taking the time to journey around your body and expand your inner vitality.
Shifting through your energy centers,
Working with the insights of sensuality,
Creator force and passionate light.
Maybe these places within feel awakened and offering to harness these insights and take them into your life.
I wish you well,
I wish you joy,
I wish you peace,
Love and light from my heart to your heart.
