Welcome to this yoga nidra for motherhood.
This sacred pause is for you,
The mother,
Giving and outsourcing your energy to your child,
Your children and your family.
This moment is to come back home to your center,
To recollect your energy and get grounded.
Declare,
I'm welcoming a precious moment of rest in my day,
Just for me.
Settle your body and use your breath as a support in your settling process.
Use the inhale to relax and the exhale to soften.
Recollect your energy.
With each next inhalation,
Bring scattered energy or attention back to your body.
Back to you,
Right here,
Right now.
Inhale to pull back what,
From the past or the future,
Is holding part of your energy.
And with exhale,
Let that energy settle back into your body.
Feel your whole body.
Gently let that go.
Feel your whole body.
Feel the shape of your body.
Feel what is supporting you,
What is immediately below you.
And let go a little bit more into that support.
With imagination,
Drop an energetic anchor down into the earth below you.
This anchor will keep you safe and held,
So that as the waves of your experience arise,
Remember your anchor will keep you steady.
With each next exhalation,
Feel your anchor sinking down below you.
Feel the space of your heart.
Feel and listen.
Set an intention,
A sankalpa,
For your practice,
Honoring what you most wish for in this moment.
Say that as though your wish has already come fully true.
Use your mother tongue.
Your sankalpa can be as simple as three words beginning with I am,
I feel,
Or I have.
Listen to your inner voice and say your sankalpa three times.
Exhale to allow the words to settle into the body and come to rest just where they need to be.
We will now do a body scan,
A rotation of consciousness around the body.
As you hear each point,
Feel your consciousness flowing from point to point within your body.
The space between the eyebrows,
The base of the throat,
Left shoulder,
Left elbow,
Left wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Base of the throat,
Right shoulder,
Right elbow,
Right wrist,
Thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
Wrist,
Elbow,
Shoulder,
Base of the throat,
Heart center,
Left lung,
Heart center,
Right lung,
Heart center,
Heart of the belly,
Heart of the pelvis,
Left hip,
Left knee,
Left ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Ankle,
Knee,
Hip,
Heart of the pelvis,
Right hip,
Right knee,
Right ankle,
Big toe,
Second toe,
Third toe,
Fourth toe,
Little toe,
Ankle,
Knee,
Hip,
Heart of the pelvis,
Heart of the belly,
Center of the heart,
Base of the throat,
Space between the eyebrows.
Recall your anchor supporting you and holding you steady.
Take attention to the center of your heart and feel breath flowing in and out towards the center of the heart and expanding out from the center of the heart as though the heart itself were breathing.
Inhalation,
The heart relaxes.
Exhalation,
The heart softens.
Inhalation,
Expansion.
Exhalation,
Contraction.
Inhale,
This brand new moment.
Exhale,
Let go,
Make space.
Inhale,
Kindness.
Exhale,
Softness.
Inhale,
Nourishment for you,
Mama.
Exhale,
Release what doesn't serve.
Rest here in beingness and simply be.
Rest and simply be.
Come back to your breath.
Deeply inhale to feel your whole body,
Then exhale to let go.
Recall your sankalpa and listen to your inner voice as you say that in your mother tongue one time.
Begin to wake up your body with small movements.
Allow the movements to slowly grow bigger.
Take the time that you need.
I thank you for your practice today.
