Yoga Nidra For Expecting Moms (Pregnancy)

If you are in the first trimester of pregnancy,

Lie on a flat supportive surface on your back.

Resting on your left side is also an option.

If you are in the second or third trimester of pregnancy,

Lie on a flat supportive surface that is higher from the ground so that you do not have to bend too deeply.

Rest on the left side of your body with a cushion between your thighs and your knees bent.

Position another cushion under your head with your arms in a comfortable position.

By coming to a resting position on your left side,

You are increasing the flow of nutrients to the growing new life within you.

This is time for you now to deeply rest your body and mind and nurture the connection between your baby and the energies of the universe.

Close your eyes.

Sense your face.

Soften your face.

Let it be expressionless.

Let it be the light of your own.

Let it be the light of your own.

Let it be the Alasness.

Sense your body and the beauty that it holds.

Feel Mother Earth under you safely cradling your whole body.

Trust in her.

Notice your breath.

Feel its easy flow through your nostrils.

Inhale through your nostrils.

And exhale through softly pursed lips.

Like an exhale through your nose.

Inhale through your nose.

And exhale through softly pursed lips.

Like an exhale through a straw.

Continue breathing in through your nostrils.

And out through softly pursed lips.

Allow this breath to dissolve now into your natural breath again.

Welcome your breath into your belly.

Sense each belly breath gently massage away tension from your spine.

Your breath is life force giving energy that nourishes you and your baby.

Focus now on each exhalation.

Upon each exhalation count one number down from ten until you arrive at zero.

Five at zero.

Simply breathing into the belly and counting.

Counting.

Let go of counting.

Feel your body at complete ease and peace.

Share these feelings with your baby both of you so calm so peaceful.

Feel the flow of your breath into your heart space.

This is the space of intuitive wisdom.

Open yourself to the silent voice of intuitive wisdom that speaks from your heart.

It is always here to guide and support your heart's deepest desire.

Know that your baby is also feeling and listening to your heart and will connect with your heart's deepest desire as well.

Listen.

What speaks to you from the heart that supports the well-being of you and the new life within you?

Listen and trust.

Express your heart's desire as a short phrase in the present tense.

If desired,

You can choose to make the following words your intention.

I am healthy and beautiful.

Affirm your heart's deepest desire to yourself and your baby a few times now.

Each time you repeat your heart's desire,

You nurture your intention for both you and baby.

With your heart's good intention planted,

Let your awareness now guide you on a journey through your body bringing you into a deeper state of rest.

Be aware of the right hand.

Feel right hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Right wrist.

Elbow.

Right shoulder.

Armpit.

Sense the right chest.

Right hip.

Notice right knee.

Ankle.

Feel the right foot.

Sense your left hand.

Left hand thumb.

Index finger.

Middle finger.

Ring finger.

Little finger.

Notice left wrist.

Elbow.

Left shoulder.

Armpit.

Feel left chest.

Left hip.

Sense left knee.

Ankle.

Feel the left foot.

Sense the back of your knees.

Lower back.

Shoulder blades.

Base of the skull.

Temples.

Eyebrows.

Eyes.

Ears.

Nostrils.

Lips.

Face.

Whole head.

Right arm.

Left arm.

Feel both arms.

Sense right leg.

Left leg.

Feel both legs.

Feel the backside of your body facing the earth.

Sense the front side of your body facing the universe.

Feel the whole body.

The whole body.

Whole body.

Whole body.

Feel your body at complete ease.

Share these sensations from your body to your baby's body.

This deepens connection.

Sense your baby resting comfortably inside you.

See your baby's little body.

The growing and healthy feet and legs.

The little belly and chest.

Arms and tiny hands.

Neck and smiling face.

See your baby's beautiful little body.

As we journey now through your baby's body,

Imagine yourself placing a loving kiss on each body part of your baby.

Feel your baby's hands.

And place a loving kiss here.

Kiss the fingers.

Arms.

Little shoulders.

Place a loving kiss onto your baby's chest.

Belly.

Legs.

Feet.

Kiss all ten toes.

Top of the head.

Place a loving kiss on their forehead.

Welcome and feel the acknowledgement of thanks and love from your baby.

Repeat quietly to yourself,

I am awake and aware in Yoga Nidra.

Notice your natural breath.

Feel inhalations and exhalations soothe you.

Sense the cool air of your breath on inhalation and warm air on exhalation.

On your next inhalation,

Feel the breath into your left nostril.

And on exhalation,

Feel it flow out of your right nostril.

Inhale through your right nostril.

And exhale through your left nostril.

Inhale left.

Exhale right.

Inhale right.

Exhale left.

Observe your breath,

Inhale and exhale from one nostril to the other.

Effortless flow of breath from one nostril to the other.

Exhale right.

Exhale left.

Exhale right.

Exhale right.

Exhale right.

Feel this breath dissolve now into your natural breath again.

Welcome the feeling of gratitude.

Let it in.

Feel gratitude.

Where do you feel gratitude in your body?

Notice where you feel it.

Let the feeling of gratitude flow into your whole body.

Share this feeling with your baby inside you.

Let gratitude fill you both,

Baby and you,

Full of gratitude for each other and for the miracle of life.

In this gratitude,

You are now lying in a safe and peaceful nature surrounding under evening stars.

Real or imagined,

See the details of this settling place.

Any grasses or sands,

Trees,

Flowers.

Notice the colors and sounds around you.

Fill this place with the nature that cultivates tranquility and comfort for you.

See yourself lying peacefully here under the support of Mother Earth.

She is always here to share her calming and grounding energy with you when needed.

In this safe and peaceful surrounding,

The Universal Mother is also here to nurture you and the new life within you.

It's okay to let go into her care now.

She is here to empower you in trusting your intuition.

Know that you are always lovingly held in the arms of the Universal Mother.

Be open and welcome these gifts of nature that support your well-being during your time of childbearing.

As you are held by the Universal Mother,

She releases the soothing extended sound of MA throughout your entire body.

This ancient sound reinforces connection to the power of your inner spirit.

As you exhale each time,

Feel the sound of MA gently vibrate through your entire body.

These gentle vibrations guide you into deeper rest and stillness.

The sound dissolves,

But its vibration continues to resonate.

This maintains connection to you and the Universal Mother.

You can call upon her anytime you repeat this ancient sound.

Resting peacefully in your nature surrounding,

You see yourself look up into the clear evening sky.

Full silver moon above.

This is a source of healing feminine energy.

It nurtures trust.

Trust to be open to change and transformation in life as during pregnancy.

Feel the light of the full moon shine down on you.

Feel its healing energy.

As you exhale each time,

Feel the moon's healing energy in your feet and legs.

Exhale its healing energy into your belly.

Feel it in your arms and hands.

Upon each exhalation,

Feel your whole body welcome the healing feminine energy of the moon.

Rest here for a while,

Baby and you basking in the healing touch of the full moon's healing feminine energy and light.

In this healing light,

Recall your heart's deepest desire that you planted at the beginning.

Silently repeated a few times to yourself and baby.

This seed of your intention is being nurtured and will bloom into your everyday life.

The healing full moon is a circle.

It is whole and this same wholeness already thrives inside of you and your baby.

No matter what happens in life,

You always have been and always will be whole.

Share this feeling with your baby.

Let your baby feel your love.

Feel their love for you.

Let the power of the universal mother and the healing light energy of the full moon remain united within you throughout your pregnancy and beyond.

Sense yourself now depart the nature's surroundings and feel yourself lying on your supportive surface in your room again.

Be aware of that part of you deep inside that is journeyed through your body,

Breath and heart today.

Allow feelings and thoughts to arise within you at this moment.

Feel your breath.

Breathing with your baby as one.

Sense your fingers and toes.

Slowly begin to wiggle them.

If you are lying on your back,

Gently turn onto your left side now.

Bend your knee slightly towards your chest.

Place your hands onto your belly and baby.

Notice how you both feel right now.

Body calm,

Breath soft,

Mind quiet.

Give thanks for the time you have taken today to deeply rest,

Nurture and heal with the universal energies.

Take some extra time now for yourself to be fully awake again.

Eternal blessings to you and your baby.

Namaste.