Pregnancy Yoga Nidra Meditation

Aloha,

Welcome to your pregnancy yoga nidra meditation practice.

Congrats on your pregnancy.

My name is Desiree and I will be your guide today.

Take a moment to find a comfortable position and feel the weight of your body becoming relaxed and present in this current moment.

Be proud of yourself for taking this time today to be here.

Adjust your legs and arms if needed and use as many blankets and pillows you need for support.

Make sure you are warm enough so you can stay comfortable during the whole practice.

Close your eyes.

We will now go on a journey together,

Taking our time to go through different parts of the body so that you can become aware of them.

You will shift your awareness from one part of the body to another.

Allow my voice to guide you on this journey.

Take a deep breath in through the nose and slowly release it.

Place one hand on the belly and the other hand on the chest and slowly take another breath here.

Follow your natural flow of breath and let your hands guide you to find out what happens in the body.

The chest and the belly rises as you inhale and they drop back down as you exhale.

Continue breathing into your belly,

Connecting to your baby that's growing inside you.

Being present in this moment,

Allow your eyes to become heavy and the body to completely relax.

Let's observe and connect to the sensations around you and inside the body.

We'll start by observing what you can hear around you.

See if you can notice the sounds without having to give them a name.

Now slowly let go of the sounds and observe what you can smell around you.

What scents are you picking up?

Again,

Without having to define them as either good or bad,

Simply smell them.

Let go of the scents and we'll travel even deeper into the body.

How does your body feel at this very moment?

Are you cold or warm?

Become aware of your physical body.

Feel yourself grounding and connecting to the space you are in.

Take a moment to create a beautiful and positive mantra or an affirmation for you and your baby.

Repeat it to yourself in the present moment,

As if it's already happening right here and now.

You could for example use the mantra,

My little one and I are surrounded by love.

Repeat your mantra a few times.

And now our Yoganita practice begins.

See if you can stay awake during this practice,

Yet allow the body to completely relax and rest.

Bring your full awareness to your body.

Take a moment to squeeze every muscle in the body and now completely relax.

When you notice any emotions that come up during your Yoganita practice,

Allow them to be there,

Without judgement.

Approach them with loving kindness and acknowledge how you feel.

Whenever you notice your mind wandering off,

Lovingly bring it back to the present moment.

Bring your full attention to your right hand.

All the fingers of the right hand.

The right palm.

The wrist.

The lower arm.

The elbow.

Upper arm.

The shoulder.

The collarbone.

The right armpit.

The right side of the ribcage.

Traveling down to your beautiful belly.

Your right hip.

Your right thigh.

The kneecap.

The calf muscle.

Your ankle.

Heel.

Right foot.

All your toes of the right foot.

The whole right side of the body.

Now bring your full attention to your left hand.

All the fingers of the left hand.

The hand palm.

The wrist.

The lower arm.

The elbow.

Upper arm.

The shoulder.

The elbow.

The left arm.

The left side of the ribcage.

And again,

Traveling down to your beautiful belly.

Your left hip.

Your left thigh.

The kneecap.

The calf muscle.

Your ankle.

Heel.

Left foot.

All your toes of the left foot.

The whole left side of the body.

Shifting your awareness to the whole back side of the body.

Starting at the top of the head.

Your neck.

The shoulder blades.

Follow your spine from the upper back all the way down to your lower back.

Become aware of your sitting bones.

Your legs.

Your heels.

The whole back of the body.

Traveling up to the head.

Starting by bringing awareness to the ground of the head.

The forehead.

Your nose.

Your cheeks.

Your mouth.

The lips.

The teeth.

Relax your jaw.

Bring your attention to your right ear.

Your left ear.

Your chin.

Your neck.

Your chest.

Your belly.

Your baby inside the belly.

Connect back to the breath and follow the rhythm and natural flow of your breath.

You and your baby are breathing simultaneously.

See your baby growing peacefully,

All comfortable inside you.

Allow yourself to become relaxed and the body to be soft.

Imagine a warm and sunny summer's day.

You are walking outside.

Barefoot on the beach.

Feel your toes sinking into the sand.

Connect to the earth.

Hear the sound of the ocean and feel the love on a sunny day with a warm breeze.

Feel the warmth of the sun touching your face.

Place both hands on your belly.

Connect with your baby who is safe and warm inside your belly.

Send your love and joy to your baby.

You feel secure and peaceful.

You are ready to welcome this beautiful new life that lives inside you into the world.

You are safe.

You are supported.

Feel the breath flowing through you.

Allow a sense of lightness to come in.

Open your heart to receive the support and love you deserve.

Feel how your body prepares itself for birth.

All the muscles in your body relax and the body opens up so you can meet your baby.

Now imagine that first time meeting your baby and holding your baby.

Allow the life that is growing inside you to come and meet you and all the beauty you have to offer.

Relax,

Rest,

Breathe and be present.

Feel the gratitude for this moment in this moment.

Let the love fill you up and let it hug you.

You are peaceful,

Calm and in harmony.

Let this surround you.

Now think of one thing you are grateful for during your pregnancy.

How does this make you feel?

Allow yourself to feel these emotions for a moment.

Connect back to your breath.

Inhale love,

Exhale.

Inhale strength,

Exhale.

Inhale peace,

Exhale.

Become aware of your whole body.

Slowly start moving your toes,

Your fingertips,

Your ankles and your wrists.

Allow the movements to become bigger and bigger at your own tempo.

Feel what your body needs right now.

Open your eyes by blinking a few times.

Gently find your way back to a seated position or remain laying down if you feel comfortable.

Thank you for joining me for your pregnancy yoga and itra practice.

We'll close the practice with the sacred sound of OM.

Sending you all the love from my heart to your heart.

Namaste.