Prenatal Yoga Nidra: Enlighten Your Pregnancy

Good morning or good afternoon to you beautiful mamas and mamas-to-be and hi to your babies as well.

Welcome,

Warm welcome to you both for this yoga nidra which will be a healing light yoga nidra.

So we will use a little bit of imagination and visualization in this guidance which I have created for you to feel deeply nourished and rejuvenated and energized.

So as always,

I invite you to create your nest,

Your yoga nidra nest,

In the way that is the most comfortable for you.

So using all sorts of cushions,

Supports,

Blankets and you can practice either lying on your back or lying down on your side if you've reached already this point in your pregnancy where you are most comfortable being on your left side.

If you're lying on your back,

You bring your arms a little away from the body with the palms facing upwards,

The legs slightly apart and take a moment to really arrive in the position of your choice.

Take a moment to settle here,

Making sure you're warm for the next 20 minutes or so.

And we begin with relaxing the body.

Relaxing the body which in turn relaxes the mind.

Relaxing each and every limb.

Bringing the attention over to your breath and listening to your breathing,

Your breathing body.

No need to change anything.

Listen to your breath exactly as it's unfolding right now.

Each breath in,

Each breath out.

The sound of your breathing.

Beautiful soothing sound which is always there for us to notice.

With each breath in,

The body rises.

With each breath out,

The body sinks back down.

Feeling each breath.

Just like waves coming in and out,

Enjoying each breath.

Effortless.

Your breathing body.

Slowly as you breathe mindfully,

Your body relaxes even more,

Deeper and deeper.

And your baby feels this relaxation which is spreading through the body.

Your baby settles as well.

We will begin the rotation around the body.

So I will be naming different parts of the body.

Simply rest your awareness.

There.

Bringing your love and your awareness to each part of your beautiful body.

We will start with the right hand.

Bringing your awareness to your left hand.

Bringing your awareness to your right hand.

Bringing your awareness to your left hand.

Bringing your awareness to your right hand.

Bringing your awareness to your left hand.

Bringing your awareness to your right hand.

Bringing your awareness to your left hand.

Bringing your awareness to your right hand.

Bringing your awareness to your left hand.

Bringing your awareness to your right hand.

Bringing your awareness to your left hand.

Bringing your awareness to the fingertip of your right thumb.

Visualizing here a little light,

Like a little star shining at the tip of your right thumb.

And then the tip of your index finger,

A little light,

A little star shining there.

And then the middle finger,

A little star.

The ring finger,

A little star.

The middle finger,

A little star.

The ring finger,

A little star.

The middle finger,

A little star.

The middle finger,

A little star.

The middle finger,

A little star.

The middle finger,

A little star.

The middle finger,

A little star.

The middle finger,

A little star.

The middle finger,

A little star.

The ring finger,

The tip of your little finger.

The ring finger,

The tip of your little finger.

The ring finger,

The tip of your little finger.

The little star shining at the tip of each of your fingers on the right hand.

The little star shining at the tip of each of your fingers on the right hand.

The little star shining at the tip of each of your fingers on the right hand.

Feeling these lights.

Feeling these lights.

Feeling these lights.

Then a star shining at the center of your right palm.

Then a star shining at the center of your right palm.

Feeling the light and the warmth there.

Feeling the light and the warmth there.

Subtle energies.

Subtle energies.

Then at the center of your right wrist.

Then at the center of your right wrist.

Your right elbow.

A little star shining at the elbow.

A little star shining at the elbow.

And the right shoulder.

And the right shoulder.

The joint of the right shoulder.

The joint of the right shoulder.

Feeling all these little stars shining like a constellation in the night sky.

Feeling all these little stars shining like a constellation in the night sky.

Feeling all these little stars shining like a constellation in the night sky.

All along your right arm.

All along your right arm.

All along your right arm.

Feeling the warmth of this light.

Feeling the warmth of this light.

In your right arm.

In your right arm.

Then over to the right armpit.

Then over to the right armpit.

Then over to the right armpit.

And the right hip.

And the right hip.

The hip bone.

And to the right knee.

To the right knee.

Knee joint.

A little star.

A little star.

The right ankle.

The right ankle.

The right heel.

The right heel.

The centre of the sole of your right foot.

The centre of the sole of your right foot.

A little star is nestled there.

A little star is nestled there.

A little star is nestled there.

To the tip of your big toe.

To the tip of your big toe.

Second toe.

Third toe.

Fourth toe.

Little toe.

Little star is shining there.

Now feeling the constellation of stars Now feeling the constellation of stars all along the right side of your body.

Shining bright.

Healing light.

Healing light.

Healing light.

The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The whole right side of your body The left hip joint The left hip joint The left hip bone The left knee joint The left knee joint The left ankle The left ankle The left heel The left heel The little star in the center of your left sole The little star in the center of your left sole The little star in the center of your left sole The little star in the center of your left sole The little star in the center of your left sole The left toe The left toe The left toe The left toe The left toe The left toe The left toe The left toe The left toe The left toe The left toe The left toe The left toe The left toe The left side of the body shining The whole left side Now both sides together Left and right Right and left Both sides together Shining Then onto the crown of the head Bringing your awareness there A star is shining Beautiful light Shining bright The crown of the head And then to the center Between the eyebrows A star there The intensity of that star Shining Radiating light And then To the left eye And the right eye Two stars Shining Radiating Relaxing Warm,

Soft light Relaxing the eyes completely To the tip of the nose To the mouth To the tip of the chin A star there And then at the center Of the throat A star there Radiating,

Relaxing Warm,

Soft light Relaxing The vocal cords And all of the muscles In the throat The base of the throat A star at the left collarbone And right collarbone At the center Between them And a star at the center Of the chest Radiating warm Light And a star at the bellybutton Radiating Healing energies All the way to the womb To your baby A star at the level of the pubicbone At the center of your pelvic floor Radiating,

Relaxing Light Warm and soft Relaxing the pelvic floor Now feeling all of these stars All of these points Radiating light Together Throughout your entire body Feeling the whole body Like a constellation Of stars in the starry night sky The whole body together All stars together Shining bright That light is so bright Instead of individual stars now This light starts to melt Into one another Your whole body is a field of light Of warmth Of brightness Your whole body radiating Outwards And we bring this light To the level of the womb Healing the whole womb Space filled with Beautiful,

Healing,

Nourishing Light Cosmic light Nourishing you and your baby Feel this light In your womb Enlightening your womb Bringing beautiful energies To your womb Feel your baby Bathing In this light In this radiance Giving your baby These energies Your love Your loving awareness Now bringing Your awareness At the level of the heart Just Feeling The density The strength Of the light Shining from there From your heart This light which is love Beautiful Powerful Intense light Radiating from the heart Through your entire body And beyond the boundaries Of your body Way beyond This light Is like an aura Center of this light is your heart With each inhale The aura,

The light radiates Out of the heart All around you Your body Your baby Like an aura of light A circle of light In which you bathe In the exhale It comes back to that little point At the center of your chest Comes back to the source With the inhale Radiating light From the center of your chest All around you Your body,

Your baby Protective shield Of light And on the exhale The light comes back to the point To the center Continue to breathe in this way With the light Now releasing the breath Hold both The point And the circle Of light around you And your awareness at the same time Feel that circle That aura of light All around you At the same time That central Point The source Feel both at the same time Hold both In your awareness How would it be To be centered Deeply centered And to Radiate At the same time How would it be To be centered To shine and radiate At the same time Beautiful Light Protection Warmth For you And your baby Bathing In this light Which is giving you Strength Nourishment Energy Feel yourself Bathing in this light Light of awareness Loving awareness Release Releasing all visualization Now simply remain With the feeling Remain here Resting here In this light In this space With your rested self Your true self And once You feel ready I will guide you To come out of this yoga nidra But of course If you feel like resting here You can Start to become aware Again Of the space That you are in Simply by listening To the sounds around you Close to you Be the sound of your own breath Even To the sound Further away In the room Beyond the room Becoming aware Of the sense of Becoming aware also Of the freshness Of the air On your skin On the face maybe The air entering the nostrils Fresh Becoming aware of the warmth Also of your clothes Against you The blanket The touch Reintegrating slowly The body through the senses Becoming aware Of the patterns Maybe some Sense of light coming in Through the closed eyelids Sense of sight Reactivating the sense of sight You can Move the body in any which way You feel Craving for Moving,

Maybe stretching Maybe even yawning As if you were waking up In a deep night of sleep And when you're ready You can bring the Knees and legs towards the chest And roll over to one side And A final moment with yourself here Then opening the eyes Back into the world Back into your day Feeling refreshed Rejuvenated and energised Feeling maybe this light Still radiating from you And Keeping this And keeping this Knowledge This experience And keeping this knowledge Of your inner light With you throughout the day This light That can guide you It's also Your intuition And keeping This Sensations Intuition of your inner light With you throughout the day I Wish you to have a beautiful Remainder of your day And To give light to this world So Namaste,

Dear mamas Namaste to your babies