Yoga Nidra For Connecting To Your Baby Girl

Welcome to this practice of yoga nidra.

Yoga nidra,

Roughly translated,

Is a yogic sleep.

It's a very specific way of relaxing the mental body,

Physical body,

Emotional,

Energetical body in a systematic way.

This specific yoga nidra is designed for a pregnant mama with carrying a baby girl.

Pregnancy is such a beautiful,

Amazing,

Magical time of a woman's life.

Taking time to connect with her changing body and connect with her growing baby is vital and important for settling the nervous system,

Calming the mental body,

And of course discharging the nervous system,

Inducing a state of a parasympathetic nervous system in which life can flourish.

So to begin,

Please get yourself ready lying on your back.

If you are not comfortable lying on your back anymore,

Please lie on your left side.

Or whichever side is comfortable using props like pillows,

Blankets,

All kinds to make sure that you are comfortable with your body.

25 minutes or half an hour.

Wherever you are,

Just make sure that you can maintain this position and that you won't be disturbed.

Granted that if you have to move,

Please move in a very conscious and quiet way as not to disturb the process.

Please do not over analyze or rethink the instructions and all you need to do is listen to my voice.

Listen to the instructions of my voice and follow it as much as you can.

If you find yourself drifting off or falling asleep,

You just notice and bring your awareness back.

You can make a little resolution now,

Like I will not fall asleep,

I will remain awake.

I will remain awake and aware of my sleep.

I will remain awake and aware I will not fall asleep.

So as you've come to a nice comfortable,

Hull supported position,

We can start the practice.

So make sure that your every limb,

Every little bit of your body is supported.

You can even use a scarf or an eye pillow to block out excess light and to help the eyes to relax.

Starting now to make sure your legs are nice and comfortable and heavy.

That you let go of all effort in your legs,

That your hips and pelvic floor is relaxed,

Open and soft,

Not holding on to unnecessary tension in this area.

Your belly is relaxed,

Supported if necessary.

Just as open and soft as you allow the breath to flow freely,

The back of the throat is open,

The back of the throat is open,

The tongue relaxed,

Resting at the top of your palate,

The eyes dropping back into their sockets,

Soften the lines on the face.

The whole body resting in complete stillness,

The whole body resting in complete stillness.

No way to go and nothing to do but to breathe and just be with your baby.

And bring your awareness now to the sense of hearing,

Sending your hearing out like a radar beam into the far distance,

Picking up sounds coming from far away.

And the far,

Far distance,

Picking up sounds coming from a far away,

Moving your awareness from a sound to sound,

Do not label,

Just listen.

And then moving your awareness a little closer to outside where you are lying now,

Just outside this room,

Listening to sounds coming from just outside your room.

And then moving your awareness to inside the room,

Listening to sounds coming from inside,

A click,

A pop,

Anything paying close attention.

Moving your awareness now to your own vicinity,

Your own body,

And listening to sounds coming from your own body,

Your own self.

Pay close attention to maybe listen to the sound of your breath.

Maybe there's the rushing in the ears,

If you pay very close attention,

You might hear the sound of your own pulse.

And then noticing that quiet place that resides behind the brain,

A place where sound comes from and disappears back into the brain.

And then listening to the sound coming from the brain,

A place where sound comes from and disappears back into,

Where thoughts come from and disappears back into,

This place stays unchanged,

It's a deeper truth,

It's an inherent stillness.

And just resting here as your whole body just erased in this complete vast open stillness.

And in this stillness,

Setting your sankalpa,

Your resolve for your yoga nidra,

Your resolve,

Your sankalpa,

Your intention,

Putting it in a positive stated sentence,

Repeated three times mentally with focus,

Awareness,

And a sense of gratitude as if it's already come true.

And saying to yourself,

It is now time for my yoga nidra practice.

I will start the practice off by the rotation of consciousness,

Starting on the left side.

Bring your awareness to your left hand.

And then you will start to feel the sense of consciousness,

The sense of awareness,

The sense of awareness,

The sense of awareness.

Your awareness to your left hand.

Bring all your focus and your awareness to the left hand thumb,

Checking in sensation,

And relax and let go of all effort in the left hand thumb,

Index finger,

Middle finger,

Pinky finger,

Palm of the left hand,

Back of the left hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Left side of the chest,

Left waist,

The left hip,

Left thigh,

The back of the left thigh,

Left knee,

Back of the left knee,

Calf muscle,

Shin bone,

The left ankle and heel,

Sole of the left foot,

Top of the left foot,

Left big toe,

Second toe,

Third toe,

Fourth toe,

And pinky baby little toe.

The whole left side together,

The whole left side together.

Bring your awareness to the right side.

Bring your awareness to your right hand thumb,

Relax,

Release,

Check in with sensations in the right hand thumb,

Index finger,

Middle finger,

Ring finger,

Pinky finger,

Palm of the right hand,

Back of the right hand,

Your wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Armpit,

Right side of the chest,

Waist,

Hip,

The right thigh,

The back of the right thigh,

The right knee,

Back of the right knee,

Shin,

Calf,

Ankle,

Heel,

Sole of the right foot,

Top of the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

And the tiny little baby toe.

The whole body on the right together,

The whole body on the right together.

The front of the body,

The crown of your head,

Forehead,

Right temple,

Left temple,

Left eye,

Right eye,

The eyebrow center point,

The nose,

The tip of the nose,

Top lip,

Bottom lip,

Chin,

Throat,

The hollow at the base of the throat,

Top lip,

Bottom lip,

Chin,

Throat,

The hollow at the base of the throat,

Left collarbone,

Right collarbone,

Left shoulder,

Right shoulder,

The left arm,

The right arm,

The middle of the chest,

Right breast,

Left breast,

The top of the abdomen,

The top of your belly,

Following the curve of the belly around your pregnant belly,

All the way the belly button,

And the lower abdomen,

Right hip,

Left hip,

Left groin,

Right groin,

The pubic bone,

The left thigh,

The right thigh,

The left knee,

The right knee,

The left shin,

The right shin bone,

The left top of the foot,

The top of the foot,

The right top of the foot,

The whole left leg and foot together,

The whole right leg and foot together,

The left leg and the right leg together,

Left side,

Five toes on the left,

Five toes on the right,

10 toes together,

The sole of the left foot,

The sole of the right foot,

Both soles together,

The left heel,

The right heel,

The left calf,

The right calf,

The left hammy,

The right hammy,

Left buttock,

Right buttock,

The base of the spine,

Middle spine,

Upper spine,

The right shoulder blade,

The left shoulder blade,

The back of the right arm and hand,

The back of the left arm and hand,

Both arms and hands together,

Five fingers on the left,

Five fingers on the right,

Ten fingers together,

Right shoulder blade,

Left shoulder blade,

The base of the neck,

The neck,

The base of the skull,

The back of the head and the crown of the head,

The whole back of the body together,

The front of the body together,

The left side,

The right side,

The whole body,

Together,

The front of the body together,

The left side,

The right side,

The whole body,

The whole body lying on the floor,

The whole body lying in complete stillness on the floor.

In complete stillness.

You are in complete stillness,

Lying in complete stillness.

And just notice where are they still movement?

Where can you feel movement?

Where in your body is there still movement?

Paying close attention,

Noticing your heartbeat,

Noticing soft subtle movements on a subcellular level,

And noticing the breath,

The breath going in,

The lungs expand,

The belly rise,

And the exhale,

The belly fall,

The lung contract.

On the inhale,

The breath is cool and dry,

And on the exhale,

The breath is warm and moist.

As you inhale,

Feel the breath going in through the back of the nose,

The back of the throat,

Into the lungs,

And as you exhale,

Feel the breath leaving the lungs,

Warm,

Moist air through the back of the throat,

Through the nose,

Out the top lip.

Follow the breath into the nose,

Back of the throat,

Into the lungs,

Into the belly,

And exhale from the belly through the lungs,

Back of the throat,

And out the nose.

As you inhale,

Push the breath through the back of the throat,

Through the heart center,

Down into the belly,

Into your baby,

And as you exhale,

Release the breath,

Feeling your belly drop.

Inhale,

The breath goes in through the throat,

Into the lungs,

Into the baby,

Exhale again from baby,

Lungs,

Throat,

Release,

More effort on every exhale.

Starting to count the breaths now.

As you inhale,

Backwards from 11,

In this way I'm inhaling,

Sending the breath down to my baby 11.

I'm exhaling,

Releasing tension 11.

I am inhaling down into my baby 10.

I am exhaling,

Releasing tension 10,

All the way down to 1,

From 11 backwards all the way down to 1,

And when you get to 1,

You count from 11 again.

If you lose your place,

Get distracted by thoughts or sounds,

You begin again from 11.

Counting backwards the breath 11 to 1.

And then letting that go now.

Letting go of the counting of the breath,

And visualize the whole body,

Warm,

Heat,

Calling a feeling of feeling so hot,

So hot,

Like in the day the sun is on your skin,

Warming up the whole body,

The whole body is as hot and warm as fire,

Conjuring up the feeling of being hot,

Hot,

Hot.

Conjuring up the feeling,

Visualizing that feeling of being is so hot,

Uncomfortably super hot,

And then leaving that go.

Now visualize and imagine yourself as cold as ice,

Like you're in a deep deep freezer,

So cold the whole body is shivering,

Conjuring up the feeling of cold until the bones are cold,

Deep into the depths of the belly and the bones,

Icy icy cold,

Like you're standing on a mountaintop in the snow in a blizzard,

The whole body is icy,

Freezing cold,

The whole body is ice,

Cold as ice,

The whole body is cold as ice,

And then letting that go,

Bringing in the feeling of heaviness,

The whole body is as heavy as stone,

Imagine your body is heavy as stone,

So heavy that you can even make an indentation in the support underneath you,

But you can just fall into earth through that heavy,

The whole body is heavy as stone,

It's heavy as stone,

No blood,

No bones,

Just stone,

And heavy,

Heavy,

Heavy,

And then bringing in the feeling of lightness,

The whole body is as light as a feather,

So light that you can just drift up into this air above you,

Leaving the earth as light as a feather,

As light as a fairy in a feather,

So light that you can just be wafted on a breeze like a leaf,

As light as a feather,

The whole body is light,

Light,

Light,

And then letting that go,

Bring your awareness now to the screen behind your closed eyes,

What we call the Chidakas,

The mind screen,

And notice the mind screen as wide as you can imagine,

And as deep as you can imagine,

It's almost like there's no end to this screen,

Just take a moment and watch this mind screen without any attachments or judgments,

And just notice images,

Shapes,

Colors popping up into the mind screen,

And in this mind screen start to imagine yourself as you lying in perfect stillness,

See the body in your mind's eye,

Lying in perfect stillness,

And imagine a beautiful white light surrounding your whole body,

A beautiful bright white protective light covering,

Surrounding your every part of your body,

Now imagine breathing in that white light with your breath through the heart space,

Through the placenta,

Through the cord,

And into your baby,

Through the belly of your baby,

As you exhale surrender and tension,

And as you inhale breathe in the white light through the nose,

Through the heart space,

Through the belly,

Placenta,

Umbilical cord,

Right into your little baby girl,

Feeding your little baby girl with this beautiful white nourishing light,

Beautiful pure piranha,

This beautiful white light that you're sending from around your body,

That protective space,

The protective light,

Pure piranha,

Pure protection from around you,

Through your nostrils,

The back of your throat,

The heart space,

The placenta,

The umbilical cord,

And right into your tiny little human residing in her watery home,

Deep within the depths of your own protective being,

In your own protective space,

This tiny little human receiving this bright light as you breathe,

Imagining it going into her belly and filling her belly and her torso and all the organs in her little belly,

Exhale,

Let go of tension and effort,

Inhale breath,

The white light feeding into your baby's little belly,

Into her buttocks,

Into her legs,

And her knees,

And her calves,

And her little tiny little feet,

And the tiny little toes,

Nourishing her with beautiful fresh amazing prana,

Exhale to let go of effort,

Inhaling love and light from this protective layer around you,

Right into your heart,

Past your heart,

To the room space,

Filling her belly,

Her legs,

Her heart space,

Her arms,

And the fingers,

And her little hands,

As you inhale breathe in this white light,

Let the white light travel through your heart,

Picking up love from your heart,

Feeding it down into your baby,

White light and love,

Right into her belly,

Into her heart space,

Her arms,

Her legs,

Her hands,

Her feet,

Fingers,

And toes,

And throat,

As you inhale breathing in this white protective layer of love,

Surrounding you through your heart space all the way down into her little belly,

Her throat,

Her face,

Her eyes,

Her ears,

The crown of her head,

As you exhale release tension,

Effort,

Inhale this bright beautiful light through your heart,

Through your placenta,

Through the umbilical cord,

See it going down into the depths of your belly,

And into your baby,

Her whole being now filled with light,

Her nervous system,

Her brain,

Her heart space,

Her belly,

Her buttocks,

Legs,

Everything illuminated with this beautiful bright white protective love and energy,

Keep breathing,

Keep sending this white love,

White light,

Protective prana,

All the way down through your heart towards your baby,

And take a moment now to connect with her,

Opening up this pathway of communication between you and your unborn baby,

Let her know how welcome,

How safe,

How loved she is,

How privileged you are to be her mother,

How you cannot wait to meet her,

How super excited you are to have her in your life,

How blessed you are that she chose you as her mother,

And just breathing in this white light,

Communicating whatever you need to communicate with her today,

Maybe in words,

Maybe in feelings,

The sensation,

An emotion energetically,

Just letting her know whatever you need to,

And then opening up yourself to receive any communication from her,

Be open that it might not be in words,

Be open that it might not be very obvious,

But just be open to receiving whatever she needs to communicate with you today,

Let your heart be wide open in a receiving way,

And gently let go of the image of your baby filled with bright lights who rejuvenated in every cell,

Letting go of that image,

Letting go of the image of the bright white light surrounding you,

And imagine yourself lying in perfect stillness in the room on your support,

Imagine the walls,

The ceiling,

Your support,

And your body lying in perfect stillness,

And in this quiet place repeat your resolve which you started your practice off with three times mentally with the same wording,

Focus,

Attention,

And gratitude,

As if it's already come true,

And then start to deepen your breath,

Start to wake up your body,

Start to bring your awareness back to the present moment,

And let your breath be that bridge back to the present moment,

Deepen your breath,

Expand your belly with your breath,

And making your breath slightly audible so that you can follow the breath and the bridge back to the present moment where you are lying on the floor,

Deepen your breath,

Make it audible,

And start to move your fingers and your toes to wake up your body gently with kindness,

With love,

Gently move your toes and your fingers,

Rub the thumb into the tip of each finger,

And gently move your wrists and your ankles,

Reestablishing connection to your physical body,

Waking up your body as you move your wrists,

Your ankles,

And your head from side to side,

Moving it up and down,

Yes no little nod,

Stretch your legs out,

Point your toes,

Your arm up above your head,

Stretch the body to wake up your body with a deep inhale,

And exhale with a sigh,

Your yoga nidra practice is now complete,

When you're ready gently keep your eyes closed as you push yourself into a seated position and continue the rest of your day,

Thank you for joining me on this beautiful practice of connecting with your body,

Your baby,

And taking time out to reset your nervous system,

May your yoga nidra bubble stay with you for the rest of the day,

Hari om tatsanta