Hi,
I'm Marci and thank you for joining me today for this pelvic awareness yoga nidra practice.
I would just like to invite you to begin with to get as comfortable as you possibly can in your body and choose whatever position will be supportive for that.
You might want to sit in a comfortable chair or even better recliner back a little bit or lying on your side or your belly or your back,
Whatever suits you.
Feel free to use a prop under the head,
A little pillow or something between or underneath the knees.
You might want an eye mask on to block out the light.
It's always encouraged though to have a blanket nearby to cover your body should you get cool throughout the practice.
And then we'd like for you to just go through the body just slightly touching on to all the areas and if you notice any uncomfortableness or tension there,
See if you can make any adjustments to make the body feel more relaxed.
Just scanning through from the head to the neck to the shoulders and the arms and hands,
Ribcage,
Belly,
Pelvic bowl,
Hips,
Legs,
Feet,
Any minor adjustments to make yourself a little more at ease in your body in this moment.
The intention in this practice is to always stay awake and aware and alert but know that if you fall asleep your mind is still listening and learning and your body is giving you exactly what you need.
So to begin,
Please just allow my words to be your words,
Repeating to yourself three times silently,
My pelvis is stable and strong.
My pelvis is stable and strong.
My pelvis is stable and strong.
Please allow your attention to flow to the following body parts as I name them.
Crown of the head,
Forehead and temples,
Eyebrows,
Eyes soft in their sockets,
Nose,
Cheeks and jaw,
Mouth and chin,
Sides and front and back of the neck,
Hollow of the throat,
Both shoulders,
Upper arms,
Elbows,
Lower arms,
Hands,
Fingers and fingertips,
Chest and ribcage,
Heart center,
Upper abdomen and solar plexus,
Pelvic bowl,
Sacrum,
Tailbone,
Pubic bone,
Pelvic floor,
Sit bones,
Hip joints,
Buttocks and inner thighs,
Thighs,
Knees,
Lower legs,
Ankles,
Feet,
Toes and toe tips,
Pelvic floor.
Notice the breath again as the breath breathes the body.
Notice the breath moving the diaphragm wide,
The lower ribcage expanding,
Flowing like a jellyfish opens.
Notice the breath moving the pelvic floor with each inhalation and exhalation,
Expanding with the inhalation,
Releasing with the exhalation,
Bringing your awareness back to your sit bones.
As you breathe,
You may notice the movement of the sit bones gently moving apart with the inhalation and then moving together again towards each other with the exhalation,
Apart and together,
Bringing your awareness to the pubic bone and tailbone.
As you breathe,
Do you notice the subtle movement of the space between the pubic bone and the tailbone,
Gently moving apart with the inhalation and then together again with the exhalation,
Apart and together.
Feel or visualize the pelvic bowl filling up with a warm,
Healing,
Nurturing golden light,
A warm,
Healing,
Nurturing golden light.
The pelvis filled with this golden healing energy.
Now just allow yourself to rest in silence in this energy,
Letting it nurture you,
Heal you,
Rejuvenate you.
Again,
Letting my words be your words.
My pelvis is stable and strong.
My pelvis is stable and strong.
My pelvis is stable and strong.
And witnessing the breath again,
Breathing the body,
The whole body expanding and contracting with each breath and bring your awareness back into the room,
Back into your day,
Back into your life.
Take a breath for yourself.
Take a breath for someone you love.
Take a breath of gratitude for the world around you and moving the body however it wants,
Giving it what it's asking for.
Maybe wiggling the fingers and the toes or the hands and feet,
Hands and feet,
Rotating on the wrists and ankles,
Maybe hugging the knees to your chest,
Allowing yourself to come back into the room,
Come back into the present in whatever way serves you best.
Thank you for practicing with me today.
