MEDITATION FOR EXPECTING MOMS​

 

• By dictionary definition, "meditation" means to reflect upon, ponder, or contemplate.

• It can also denote a devotional exercise of contemplation or a contemplative discourse of a religious or philosophical nature.

• The word meditate comes from the Latin meditari, which means to think about or consider. Med is the root of this word and means "to take appropriate measures."

• In our culture, to meditate can be interpreted several ways. For instance, you might meditate on or consider a course of action regarding your child's education, or a career change that would entail a move across the country.

• For prenatal yoga, we use meditation as a means of .mindfulness, and to deepen the mama-baby connection.

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 How To Teach Meditation

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Keep your eyes open (ALWAYS).

Keep your body upright and aligned.

Keep your voice authentic.

Speak slowly and clearly.

Speak SLOWLY. This is written twice as it is very important!

Introduce yourself.

State the type of meditation and how long it will last.

Have your students create a comfortable seated position.

Remind them to move if they become uncomfortable.

Have your students close their eyes, and connect to their breath.

Allow them to sit in silence for a few moments.

Ask your students to set an intention, and allow a few more moments of silence. 

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SCRIPT #1: I AM LOVE, YOU ARE LOVED.

 

Create a comfortable seated position. 

If you become uncomfortable, please move. Always adhere to Ahimsa: self love, and kindness, during your meditation.

 

Once your are comfortable, gently close your eyes.

Place your left hand on top of your heart, and your right hand on top of your baby.

 

Relax into this position.  

Take a swallow to soften your face and throat.

Open your mouth and slightly rock your bottom jaw from side to side.

Bring your jaw to stillness, and rest your tongue behind your top front teeth.

Allow your lips to gently rest together.

Lengthen your spine as much as you can so your pelvis is centered and your sit bones face the floor.

Allow the skin on your face to soften. 

 

Start to connect to the natural flow of your breath.

Feel the cool air move through your nostrils, as you breathe in, and the warm air gently swirl out of your nostrils with each exhale,

 

Now take a moment to visualize your beautiful baby.

(pause)

Bring your awareness to the palm of each hand.

Allow your left hand to connect to the infinity of love from your heart.

Allow this love to flow through your arm, across your chest, down your right arm and through your right palm and pass this infinite love through your belly, to your baby.

Connect to your silent mantra: I AM LOVE. See and recite the words I AM with each breath in, and see and recite the word LOVE with each breath out.

Rest here for a few moments with the natural flow of your breath, your loving energy, and your silent mantra: I AM with each breath in, and LOVE with each breath out.

Notice any and all emotions, and allow them to flow.

(pause)

I AM with each breath in, LOVE with each breath out.

(pause)

I AM with each breath in, LOVE with each breath out.

Reconnect to the love and the connection you have to your beautiful baby and let the love flow through your palm centers.

(pause)

Feel the natural flow of your breath.

You will now create a new silent mantra: 

With each inhale: YOU ARE - visualize your baby

With each exhale: LOVED.

(pause)

Inhale: YOU ARE - visualize your baby

Exhale: LOVED.

(pause)

Inhale: YOU ARE - visualize your baby

Exhale: LOVED.

 

Take a deep breath in, a long breath out.

Bring your hands to Anjali mudra, and connect to the miracle that both you and your baby are.

With much love and gratitude from my heart, to your heart and to your baby’s heart: Namaste

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SCRIPT #2: HEART ENERGY

 

Create a comfortable seated position. If you become uncomfortable, please move. Aways adhere to Ahimsa: self love and kindness during your meditation.

Once your are comfortable, gently close your eyes.

Bring your hands to your belly.

Slightly bow your chin toward your heart to lengthen your neck.

Soften the skin on your face, open your mouth and relax your jaw.

Allow your tongue to rest behind your top front teeth.

Begin to visualize the color green or pink.

Notice the shade of your color.

Imagine that this color is full of your heart energy: Unconditional love, compassion, acceptance and complete union.

As you inhale, feel the cool air flow through nostrils, visualize your color moving in through your nose, touching your throat and flowing down to your belly and surrounding your baby with love.

As you exhale, feel the warm air flowing out of your nostrils, see your color, and imagine it surrounding your entire being.

 

Feel love...Feel loved.  You are loving energy.  You are whole, you are complete and you are connected to your heart energy.

 

Bask in your breath, feeling the air, move in and out of your nostrils, as you connect to your color of heart energy.

(pause)

Keep your right hand on your baby, and take your left hand to your heart.

Feel your heart energy, take it with you into the rest of your day or evening, and commit to take it into the rest of your life.

Take a deep breath in, a long breath out.

Namaste 

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PRANAYAMA FOR EXPECTANT MOMS

According to Swami Ramdev, every pregnant woman must do pranayamas and deep breathing until the third trimester. This makes the child as well as the mother healthy and ensures proper blood circulation in the body. However, pregnant women should perform pranayama very slowly.

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Bhramari Pranayama (bee humming)

Facilitates easy and trouble-free childbirth.

Reduces cerebral tensions, anger, anxiety and insomnia.

Blood pressure is also normalised with this.

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Ujjayi

This form is also known as 'ocean breath' or 'victory breath'. This requires you to take in air slowly through your nose, filling your lungs entirely, and exhaling completely until your abdomen empties out and compresses a bit. As you breathe in and out you will need to create a soft steady 'hissing' sound.

 

Nadi shodhana 

This is also known as 'sweet breath' technique. 'Nadi' in Sanskrit means 'flow' and 'shodhana' means 'to cleanse'. It is simple to follow and focuses on breathing through alternate nostrils. This form of pranayama is considered ideal for beginners and believed to cleanse the body and balance energies.

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Dirgha pranayama / Full Yogic Breath

This is known as 'three part breath' or 'complete breath'. It involves three stages of breathing - high breathing, mid-breathing and low breathing. This forms the very basis of correct and efficient breathing.

 

Shitali pranayama

Also known as 'cooling breath' technique, this form is believed to cool the body and prevent overheating. In this technique the tongue is rolled into the shape of a tube with the tip out of the mouth. Air is inhaled through the tongue and exhaled using the Ujjayi technique.

Those with asthma or respiratory problems should check with their doctor before practising this.

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VOCAL TONING FOR EXPECTANT MOMS

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Making vocal sound works on many levels, first of all in releasing tension. We can express tension and work through our fears by speaking, by singing, even by yelling. Vocal toning or the use of our own vocal sounds as a focus point can also ease discomfort. The vibration of the sound wave moves through the body and can touch places inside us like an internal massage, reaching places we cannot get to with our hands. And vocals can be a tool for HypnoBirthing, as we focus our minds on locating the accurate tone for vibrating any part of the body our attention is drawn inwards. This takes our minds off fear and inwards to where the birthing process is really taking place. It becomes a type of meditation and as such is an invitation to endorphins to flow.

 

Vocal toning is the practice of making a low, vibratory sound as breath is slowly released. It can be either a humming sound or a vowel sound that is slowly exhaled.

 

Vocal toning is a practice that is used by singers, musical therapists, and with certain types of meditation. Vocal toning for childbirth has increased as the techniques used by musical therapists have been applied to pregnancy and labor.

 

There is a physiologic connection between the vocal cords, the respiratory diaphragm, and the perineum. Vocal toning enhances that relationship and help women achieve focus and relaxation during labor.

 

While vocalizations are common during childbirth, only one study on sounds in labor was found by Pierce in 1998. Of participants who were taught toning in pregnancy, 86% used it in labor. 61% found it helpful in dealing with pain, 42% indicated it promoted relaxation, and 50% said it helped them stay focused. What is particularly important to note about these responses of these participants, is that they mentioned those benefits in an open ended format; rather than a numerical response to a question.

 

This study demonstrates the potential benefit of toning as a comfort technique, but no study was found regarding toning as a labor enhancement to make contractions more efficient. Nonetheless, midwives sometimes recommend toning if labor progress is impeded. Particularly the “ohhh” sound, as deep and low as possible, may be used. 

 

The long “o” vowel sound opens the throat, and there is a correlation between a relaxed throat and a relaxed perineum. Women are encouraged to say “ohhhh” and think of opening the pelvic bowl. The o shape can even be visualized as one imagines the round open pelvis opening wider and wider as more air is released.

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Practice Vocal Toning In Pregnancy

 

Many women feel inhibited making the low earthy sounds in front of others. To over-come these inhibitions, these following guidelines may be beneficial to share with expectant or laboring women:

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• Put the index and middle finger of one hand in the notch at the bottom of the throat, right above the chest bone.

• Take a deep breath in, then as you let it out make a low humming sound, “hnnnn.” Let the sound continue while your breath is released completely.

• Feel the vibrations with your fingers.

• Make a lower or higher sound and notice the change in the quality of vibrations.

• Try different vowel sounds, noting the change in the opening of the lower part of the throat.

• Practice this in the shower several minutes every day.

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The recommendation to practice in the shower has several reasons. First, you are alone and do not need to be concerned about the reactions of others. People may feel less inhibited without their clothes on, and the sound and feel of falling water may help them to feel grounded.

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Vocal Toning and Perineal Control

 

This technique takes more practice, but can assist in developing the strength and responsiveness of the perineal muscles to the mother.

Take a deep cleansing breath in through the nose, simultaneously doing a kegel (or tightening the vaginal muscle.)

Exhale through your mouth slowly, releasing the perineum as you exhale.

Wait several seconds before taking your next deep breath.

With this second exhalation, use vocal toning as you exhale.

Make the "o" sound with the exhalation.

You may add the imagery of the pelvic bowl as a round "o". Imagine sending all the exhaled air down out of the pelvis and the open vagina.

Repeat four to five times in one session.

As you become more skilled with this technique, try this variation of vocal toning for childbirth:

On the exhalation, start with the "o" sound and slowly change it to "ahh" over the course of the exhalation.

Try slowly changing from "o" to "ahh" and back to "o" in one exhalation.

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Vocal Toning In Labor

 

Vocal toning for childbirth is probably used more often in home births than in hospital births.

 

Oddly, some labor nurses seem to be uncomfortable with the practice of toning and encourage the mother to change to a different form of breathing the nurse is more familiar with. Such behavior explains not only why some mothers are intimidated to use toning in labor, but also gives insight into how inhibitions from others hinder the birth process. After all, if you feel inhibited from saying “oh” in front of someone, how comfortable are you going to be birthing around them?

 

A simple solution in these scenarios is to go into the bathroom and use the vocalizations while standing in the shower, kneeling in the tub, or sitting on the toilet.

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MANTRA FOR PERNATAL YOGA

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What is a Mantra?

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I use Sanskrit mantras taken from Hindu Philosophy, which are typically about different deities that hold different meanings and different powers. It has been stated that the recitation of Sanskrit Mantras can bring transformation in you, while leading you to power and strength, and softness as well.

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The combination of sounds directs the force of creation. The currents transmute the limitations of linguistics and become tools for power.  The beauty of using a mantra is that it has no meaning for our literal mind. It surpasses the logic and our need for meaning. This vibration transmits greater vitality for it is meaningless to the functions of the intellect.

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Mantras speak to the universe, our cells, and soul’s directly. The sound itself reverberates through our body acting as nourishment for the soul. As it vibrates within, the mantra emanates and blesses outside of us to affect the subtle fields of energy in the universe.

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Different sounds have different effects on the human psyche. A soft sound of wind rustling through leaves soothes our nerves, the musical note of running stream enchants our heart, and thunders may cause awe and fear.  Sanskrit dates back 7000-8000 years. Used before language, before the written word, its sounds are not simply phonetic but rather carry within them the very sounds of creation. The sounds are onomatopoeic (which means the utterance mimics  a sound) and transmit the raw power of the universe.

 

This vibrational legacy was once reserved for initiates alone. The revered Brahmins make the path of spiritual study their life’s work. They commit to their own self-realization and act as mighty carriers of the ancient paths of power.  As the potency of the mantra became more far-reaching, it is now a vital component of those devoted to enlightenment in all forms.  Chanting in any form is an audial mediation and vibratory healing.

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The wisdom traditions all note that as we chant, we directly affect the fields of energy on the Earth. Though we can conceptualize this truth (and some clairvoyants may actually see it) we haven’t had actual proof until recently.

The Schumann Resonance is the electromagnetic frequency of the Earth. It has remained steady at 7.83hz. This is also the vibration of the sacred mantra of creation Om.

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We can now see, in quantifiable means, that the raising of our consciousness is affecting the frequencies of the Earth. These ancient mantras are more than spiritual practice, they are powerful forces creating true change.  

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In using mantras we are contributing to the creation of the world around us.  The world we want to live in is within our power to create with our thoughts and actions. Even if our individual efforts may not be actively changing the planet, through sacred sounds, we become a powerful transmission of change, peace, and stability.  If you wish to contribute to something you believe in, you can chant Lokah Samastah Sukhino Bhavantu or any mantra with purity and love.

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When we chant, we are essentially making music. From a modern perspective, we are already aware of how music affects the mind and body. You may have favorite songs to listen to while getting ready, driving, working out, or going to sleep. The effects of music are highly individualized by our experiences and associations with it. Though music with softer sounds and calmer tempos are generally soothing, a person’s favorite music can have those same effects, even if it is very loud or aggressive.

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Music is believed to connect the physical, emotional, and spiritual realms simultaneously. Its effects are instant and long-lasting. Research is still in its infancy, but music appears to cause changes in mood, releasing neurotransmitters including dopamine, oxytocin, norepinephrine, cortisol, immunoglobulins, and endorphins, and effecting the sympathetic (fight or flight) and parasympathetic (stay and play) nervous systems.

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Music therapy employs music to positively affect patients in a clinical setting in a myriad of ways to promote health, positive mood, rest and healing, tolerance of difficult or painful procedures, create positive experiences, promote feelings of connection with others, and making music to increase memory and cognitive functioning. Activities that engage both sides of the brain, such as singing or playing an instrument allow the brain to be more capable of processing information.    

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When you chant, sit comfortably, as you would for your meditation (use props where needed).  Use a tone that is natural and comfortable for your voice, not straining to be high or low in pitch. Let the sound rollout slowly for the duration of your breath.

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Benefits of Chanting 

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Chanting 108 cycles of a mantra has been proven to increase lung capacity

It can open and clear sinuses

Reduces your heart rate and naturally induces the parasympathetic nervous system allowing for a calm sense of relaxation

We receive the benefits of singing and deep breathing, as well as the benefits of focusing on altruistic qualities, connecting with the elements, and processing the experiences of our lives.

It can provide us with the power to attain our goals and lift ourselves from the ordinary to the higher level of consciousness

It can help heal diseases, ward off evils, gain wealth, acquire personal power and liberation​​.

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Origin of Mantra’s

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Mantras are Vedic in origin. The teachings of the Vedas consist of various Mantric chants or hymns cognised by different seers or Rishis from the Cosmic Mind. Since the Vedas are impersonal and eternal, the exact historical date of the origin of Mantra chanting is hard to arrive at. For example, every Mantra in the Vedas, Upanishads and various religious traditions (sampradayas) within Hindu religion begin with Om or Aum - the primordial sound, the sound that is said to have its origins at the time of the creation of the cosmos.

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Typically, Sanskrit chants are sung 108 times. There are 108 beads on a mala and malas are generally used to count the rounds of a mantra. It is believed that the mantra takes a powerful hold and comes into fruition after being recited 108 times. It is stated in Hindu Philosophy that the Gayatri Mantra is the most powerful mantra: It is believed by practitioners that reciting this mantra bestows wisdom and enlightenment, through the vehicle of the Sun (Savitr), who represents the source and inspiration of the universe.

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Why 108?

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• The number 108 is considered a sacred number in Hinduism, Buddhism and yogic tradition.​

• Malas or Japa beads come in a string of 108 and are used for devotional meditation, mantra and prayer.​

• The Rosary also has 108 beads.​

• The distances between the Sun and the Earth, the distances between the Moon and the Earth, the way the planet rotates and the impact it has – all these things have been looked at with great care. The diameter of the Sun multiplied by 108 equals the distance between Sun and Earth, and the diameter of the Moon multiplied by 108 equals the distance between Earth and Moon. The diameter of the Sun is 108 times the diameter of the Earth. ​

• 108 is the number of the east-west axis of the cross, where the sun rises and sets.​

• Hindu deities have 108 names, and India is said to have 108 sacred sites.

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Two mantras we like to use in Prenatal Yoga:​

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1. Ganesha Mantra / gam

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Om gam ganapataye namaha

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Aum gam gahna- paht-AH-yay nam-AH-ha

Used to remove obstacles to create success, health and wealth.

 

om: the primordial fundamental sound symbolic of the Universal Absolute

gam: seed syllable for Ganesha

ganapataya: another name for Ganesha

nama: I bow to

ha: yo! Celebrating the essence of the mantra

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Ganapati, also known as Ganesha, is Shiva’s first son. Lord Ganapati, who has an elephant head, occupies a very special place in the hearts of Hindus because they consider him the Remover of Obstacles. Most Hindu households have a picture or statues of Ganesha, and it’s not uncommon to see small replicas of Ganapati hanging from rearview mirrors of cars and trucks! ​

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It is traditional to chant this  mantra at the commencement of new beginnings, such as a new course, new relationship, new business venture or before the start of rituals and ceremonies and also before undertaking any auspicious event or occasion (and even before buying a new vehicle!).  

 

Ganesha is known as the Remover of Obstacles. Devotees worship Ganesha to protect against adversity, dispel fear and to gain material prosperity and success in life. The Ganesha statue with trunk on the right side is called Siddhi Viniayaka. It is believed that worshipping this form of the Lord in the right way is said to bring about quick results. 

 

Also known as Ganapati, Ganesha, is Shiva’s first son, who is often depicted in various postures with the head of an elephant and a big belly. He is typically seen with four arms holding an axe in one upper arm and a noose in the other upper arm. In most instances, he holds his own broken tusk in one hand with his trunk turned to the left sampling a delicacy held in his lower left hand. He is portrayed at all times with a mouse by his side which is said to be his vehicle.

 

Here is one of the many stories of how Ganesha received the head of an elephant.  Parvati (the wife of Lord Shiva) was alone at home and wanted to have a bath. She needed to have a guard at the door, as Shiva was not at home.  So out of earth, she created a child, and asked him to guard the entrance while she took a bath. While Parvati was bathing, Lord Shiva came to the scene and wanted to enter the house. However Ganesha blocked him from entering saying that it was his mother's orders not to allow anyone inside. Enraged, Lord Shiva cut off Ganesha's head and entered the house. Parvati, upon learning this, was overcome with grief. Upon learning that Ganesha was his own son, Lord Shiva felt sad too. Parvati then asked Lord Shiva to go down the Himalayas (their abode), cut off the head of the first animal he sees and splice it onto the headless body of Ganesha. The first animal Lord Shiva found was an elephant and that is how Lord Ganesha came to have the elephant's head and thus, infinite wisdom. 

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2. Lokah Mantra

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Lokah Samastah Sukino Bahavantu

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low-KAH sahm-as-STAH soo-kee-no BAH van TOO

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Used as a blessing: May all beings be happy and free. May the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all, for the purpose of ultimate connection. 

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lokah: location, realm, all universes existing now; this offers more than a worldly perspective. It extends the blessings to the cosmic realms!

samastah: all beings sharing that same location

sukhino: centered in happiness and joy, free from suffering, this freedom recognizes the laws of free will and our equal rights to pursue peace, freedom and joy, it recognizes that we are one with all, we aim to be mindful if our actions support or suppress the freedom of another. “No freedom can come from depriving others of their freedom.”

bhav: the divine mood or state of unified existence; enlightenment is the path of awakening consciousness; to remember we are Divine; to work hand in hand with creation, those who seek enlightenment accept love as the true state of being, he sound Bhav says we are pure love in unified existence, love is our purest state and most natural way of being

antu: may it be so, it must be so (creating a powerful declaration)

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Chanting the Lokah Samastah Sukhino Bhavantu creates frequencies of love that are invited into one’s soul to be carried onward into their life and to the lives of others.  To bless, to love, to be in peace and to radiate the light of eternal truth are of enormous benefit not only to ourselves but also for the people of earth to be best supported now.  We can change the world in ways that may seem subtle. But it is our continual efforts of conscious love and action that bless ourselves, our human family, and the planet now.

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To become enlightened, an essential step is to take responsibility for oneself! We must individually do our part to address our limitations and faults. We own our karma and desire to act from places of greater love. There is no magic in chanting the Lokah Samastah Sukhino Bhavantu mantra unless your personal elevation can hold these higher frequencies. If you are still being hurtful, critical, or judgmental you are adversely affecting the free will of another.  

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Inherent in the mantra is that we are all beings sharing the same planet and we must care equally for other inhabitants. The sound of Samastah expands us beyond just the clan or tribe mentality and reminds us we are interconnected to all. It further offers a blessing that the illusions of separation dissolve.

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How to set up chanting:

1. Introduce of yourself.

2. Advise students to take a comfortable seat (ahimsa); they can move if they become

uncomfortable.

3. Introduce your chant, the name (if applicable), the mantra words, and the meaning of it.

4. Advise students how long they will chant for, if 108, explain the importance / significance.

5. Call and response for a few rounds.

6. Tell them how the chant will end,

7. State what will follow the chant (i.e. silence followed by guided meditation).

8. Create a mudra.

9. Close eyes, (set drishti).

10. Set intention.

11. Facilitator begins with 2, class joins on 3, that is when 108 count will begin.

12. Facilitator -  keep your focus drishti outward (don’t close eyes, keep body still, energy grounded.

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Ref: Child Birth Outcomes, Dr. Arjun, India, umaachi.com, Tales of Gods V. Satish, Yoga International 

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PRENATAL YOGA NIDRA

1. Entry / Settling

Allow yourself to relax into your space. Commit to keep your body still and calm, and your eyes closed. Please move if you become uncomfortable. Your Yoga Nidra Practice is one of yogic sleep; it will guide you to the space between conscious wakefulness and deep sleep. Try to remain awake and stay focused on the sound of my voice. 

 

<PAUSE 5 COUNTS> 

 

Become aware of your body in this space, here and now. Allow your body to become heavy and relax deep into the floor. Swallow and allow this action to soften your throat, neck, face and jaw. Take a moment to visualize your baby resting in a pool of love, peace, health and contentment.

 

<PAUSE 5 COUNTS> 

 

Listen to the sounds surrounding this space.  Allow yourself a moment to become aware of all sensations around you: sounds, smells, temperature. Visualize your own body resting on the floor, and become aware of your own physical presence in this space here and now.

 

<PAUSE 5 COUNTS> 

 

Now  take your awareness inward. See if you can create a safe haven within. A place where you feel peaceful, safe, loved and calm. Perhaps there is a person, or a certain place that can support this feeling of safety and well-being. Spend a moment visualizing this sanctuary of love and peace that is open to you and your baby at anytime during this practrice.

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<PAUSE 10 COUNTS> 

 

2. Sankalpa (intention)

It is now time to create your Sankalpa, or your intention. Your Sankalpa can be in the form of 1 word, keep it simple. What single word makes your heart sing in this moment, what is your heart’s desire? What single word would empower the experience of yourself right now in this moment? 

 

Use the following language to create your Sankalpa:

 

I AM ... I am love....I am courage....I am accepting...I am strong...I am vulnerable...I am compassionate...I am free...I am a success...I am awakening... Silently in your mind - repeat your Sankalpa 3 times now. 

 

<PAUSE 5 COUNTS> 

 

3. Physical Body Awareness 

Now connect to your physical body. You will hear me name a body part. At that time, in stillness, draw your mind’s eye to that body part. When you hear the name of each body part, repeat it silently to yourself. Move through your awareness as quickly as you hear me naming each body part. 

 

<PAUSE 5 COUNTS BETWEEN EACH BODY PART> 

 

Right big toe, right second toe, right third toe, right fourth toe, right pinkie toe, right heel, entire bottom of right foot, top of right foot, right ankle, right calf muscle, right knee, right femur bone, right glutes, right hip bone.

 

Left hip bone, left glutes, left femur bone, left knee, left calf muscle, left ankle, top of left foot, bottom of left foot, left heel, left pinkie toe, left fourth toe, left third toe, left second toe, left big toe. Both legs are sinking heavy into the floor. 

 

Notice your pelvis, feel it sinking down and relaxing. Feel your sacrum. Notice your lumbar spine and how it curves away from the floor, notice your thoracic spine sink into the floor.  Feel your belly, feel the universal energy supporting your belly and your baby.

 

Feel your left shoulder, left shoulder blade, left upper arm, left elbow, left wrist, left thumb, left index finger, left middle finger, left ring finger, left pinkie finger, left palm center, entire left hand. 

 

Entire right hand, right palm center, right pinkie finger, right ring finger, right middle finger, right index finger, right thumb, right wrist, right elbow, right upper arm, right shoulder, right shoulder blade. 

 

Back of neck, back of head, top of head, forehead, left temple, left ear, left side of jaw, left side of face. 

 

Right temple, right ear, right jaw, right side of face. 

 

Space between your eyebrows, left eye, right eye, both eyes, nose, upper lip, bottom lip, the space where your lips join together, chin, throat, collarbone, chest center. 

 

Feel your whole entire body... whole body.... entire whole body. 

 

<PAUSE 10 COUNTS> 

 

4. Breath Awareness

Notice how your breath breathes your body without even having to think about it. Feel the gentle rise and fall of your belly as you take each breath. Feel your nostrils. Notice the cool air swirling in each nostril as you inhale and notice the warm air swirling out of each nostril as you exhale. Inhale to a count of 5, and exhale to a count of 5. <pause for 5 slow inhales and exhales>. Inhale to a count of 8, and exhale to a count of 8. <pause for 8 slow inhales and exhales>.  Inhale to a count of 10, and exhale to a count of 10. <pause for 10 slow inhales and exhales>. Inhale to a count of 12, and exhale to a count of 12. <pause for 12 slow inhales and exhales>. 

 

<PAUSE 10 COUNTS> 

 

5. Emotional Awareness

                                           

Without judging or trying to change anything, acknowledge any feelings and emotions that are currently present within you. If you notice something specific, like tension for example, acknowledge how that feels, and then simply allow it to drift away.  You will now hear a list of opposite sensations or emotions. As you hear the words, tap into your experience of them, as a witness.  

                    

Hot, cold <PAUSE 5 COUNTS> 

Spaciousness, constricted <PAUSE 5 COUNTS> 

Angry, calm <PAUSE 5 COUNTS> 

Happy, sad <PAUSE 5 COUNTS> 

 

Now you will hear each pair again. Spend time with each pair individually and then try to feel both at the same time. Notice if there is any physical connection triggered by these feelings. Notice that all feelings are possible within the realm of our human experience. The are not “good” or “bad”, but just ranges of emotion within the spectrum of our ability to feel. 

                

Hot, cold <PAUSE 5 COUNTS> 

Spaciousness, constricted <PAUSE 5 COUNTS> 

Angry, calm <PAUSE 5 COUNTS> 

Happy, sad <PAUSE 5 COUNTS>         

 

With your next inhale, feel your entire body become light. Feel it floating above the floor. Stay in this lightness for a few moments as your breath naturally flows through your body. 

 

<PAUSE 10 COUNTS> 

 

With your next exhale, feel your entire body sink heavy into the floor. Every part. Your whole entire body is heavy and sinking. Allow this feeling to ground and present you into this moment, here and now, in this safe space. 

 

<PAUSE 10 COUNTS> 

 

6. Cognitive Awareness 

Next you will hear a number of images. Allow them to enter your mind, feel the experience of the image on all levels. Notice your physical body’s reaction, your emotions, thoughts and energy. If you are unable to tap into an experience, be patient and stay present; it will come with practice. 

 

Sunset, birds chirping, ocean waves, surfer, light rain, fresh fruit basket, candle burning, face of a loved one, snow capped mountain, fresh cut grass, fresh river, morning sun rise, strong mountain, tall tree, fresh cut flowers, balloons, waves breaking on a beach, torrential rain, happy old man, sparkling eyes, freshly washed sheets, a comfortable pillow, a loving hug. 

 

<PAUSE 10 COUNTS> 

 

7. Bliss Awareness

 

See below for visualisation options (Tropical, Cozy, Coastal --- CHOOSE ONE). 

 

8. Self Awareness

Become aware now of your sense of self, of the “I” that you see yourself as. Your personality, opinions, activities, all the things that you label as unique to “you”.... the one you describe when you say “I am tired”, I am hungry, I am excited”, etc.

Now, begin to sense yourself as the Witness of this person you are so familiar with, the part of you that is aware of these labels, thoughts and feelings.

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Who is it that is aware of you?

Who is aware of this body?

Who is aware of these feelings and emotions?

Who is aware of these thoughts?

Who is aware of your presence in this room?

 

<PAUSE 20 COUNTS> 

 

9. Return

Recall your Sankalpa, your intention that you set at the beginning of your Yoga Nidra practice. Silently and within your mind, repeat your Sankalpa 3 times now... silently and within your mind, repeat your Sankalpa now. 

 

<INSERT OPTIONAL SAVASANA>

 

Take a deep breath in. Allow this breath, and each breath to come, to presence you into this right now moment. Feel your back body anchor into the floor of this room. Imagine the walls of this room. Take another deep breath in and feel your rib cage expand; feel your ribcage contract as you breathe out...Gently begin to move your toes...rotate your ankles… and bring gentle movement to your fingers...rotate your wrists...bring both of your hands over your head and reach them toward the space behind you, feel a whole body stretch...take another deep breath in, as you exhale sigh out and relax your entire body. Roll to your left side into fetal position.  Acknowledge your baby.  Tap into the energy of creation,  new beginnings and transformation. Take a moment to send a blessing to your baby.  Express gratitude for your physical body. Keep your eyes closed and recall your Sankalpa. 

 

Support yourself up to a seated position.... bring your hands together at your chest center in Anjali Mudra (prayer position) 

 

<PAUSE 5 COUNTS> 

 

We will close Nidra practice with an  AUM. Allow this AUM to represent your connection and commitment to your Sankalpa. 

AUMMM <pause>

Bring your thumbs to your forehead 

Namaste (Bow) 

 

Visualisation Options #7

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Tropical Experience

Picture a deserted white sand beach. Palm trees align the small ocean coastline. There is nobody around; just you and your and baby. It is the perfect spot to be, in this moment right now. Visualise yourself walking slowly on the beautiful white sand beach.  You have both hands on your belly, sending infinite love to your baby. You are barefoot, and you can feel the sand on the bottoms of your feet. The sand is warm, and with each step, your feet become more and more relaxed. See the ocean, it is a beautiful turquoise color, the waves are moving slowly as they gently crash upon the shore. You are happy. You are content. You are relaxed. You are loved.  You are love. You are a beautiful, strong, loving mother.

 

See yourself laying on the beach. You feel the warm sand now touching your back body. There is nobody around but you and your baby. Your hands are on your belly.  You close your eyes, and feel the warm sun kissing your skin, and the light breeze dancing on your body. You can smell the salt water of the ocean as you hear the gentle waves crashing. You are relaxed, you are whole ... you are complete...you are healthy. There is nothing more that you need in this moment right here.  <go to #8>

 

<PAUSE 5 COUNTS>

 

Cozy Experience

 

Picture a cold winter’s day. You are inside a cozy log cabin. The air is fresh, but there is a wood fire burning in the fireplace. You are snuggled in a soft blanket on a sofa in front of the fireplace. You feel complete bliss as you gently touch your belly. The soft blanket is wrapped around you, with only your head and your face exposed to the fresh cool winter air. As the fire grows stronger, you can feel the warmth of the golden flames warm your cheeks. You can smell the fire - the smell is comforting. You close your eyes. Your whole body feels warm as the blanket lovingly hugs you, just as your beautiful belly hugs your baby. You open your eyes a few moments later to see giant white perfectly formed snowflakes slowly falling from the sky. They are so big, and falling so slowly you can see the perfection of each one. They look like falling white mandalas - perfect in every way. You close your eyes again, to experience the perfection of yourself. You are whole and complete in every way. <go to #8>

 

<PAUSE 5 COUNTS> 

​

Coastal Forest

Picture a forest with large pine trees. See yourself standing amongst these large trees. You are barefoot. You can feel the cool moss beneath your feet. This feeling is refreshing. As you take a breath of the cool forest air, you can smell the scent of pine. You begin to walk slowly, feeling your connection to the earth with each and every step. You pause, standing still. In front of you is a large tree trunk. You are so close to it, you can reach out and touch it’s bark. The bark is hard, yet supple and damp. You close your eyes, feel the moss beneath your feet and take a long, slow, deep breath in. Everything is perfect in this moment right now. There is nothing to change. You are perfect in this moment right now - there is nothing to change. Nothing. 

<go to #8>

 

<PAUSE 5 COUNTS> 

 

Summary

Yoga Nidra is a time-honoured, re-educational process that teaches how to blend relaxation with wisdom into every moment of your waking life. The practice of Nidra leads to changes within your mind and body; transforms physical health and reshapes relationships. 

 

Resources 

- Scientific Study: Integrative Restorative Institute: www.irest.us 

- Book: “Yoga Nidra” by Richard Miller, PhD. 

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PRENATAL YOGA CLASS OUTLINES

 

The intention is to present guidelines for creating a coherent and thoughtful class experience. The suggestions are broad enough to allow you to choose poses that are appropriate for the expecting women.

 

Opening (5 minutes)

Begin with centering and with a pose that will serve as a check-in. Return to this yoga pose later when inviting the women to notice changes in the pose after practice. 

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Warm-Up (15 minutes)

Continue the practice with a dynamic warm-up. This might include cat/cow on all fours, moving between downward facing dog and child’s pose, or sun salutations. Encourage students to feel the movement of the pelvis in these warm-ups. Invite them to imagine, through sensation, how different muscles connect to the bones and to the breath. 

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Standing Yoga Poses and Flow (15 minutes)

Choose standing yoga poses and a flow between postures that use muscles for strength and steadiness. These poses will create heat and prepare women for deep opening. 

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Deep Release (15 minutes)

After a sufficiently challenging standing sequence, students will be eager to explore yoga poses that require less effort and that are more grounded. For this final part of class, choose a sequence that will strengthen and stretch.  

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Cooling, Relaxation and Closing (10 minutes)

Bringing women back to the same check-in pose from the opening of class. Asking them to notice how the pose feels now. There will be a time for side lying “Shavasana”, a pranayama and a closing chant. 

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Lesson Plans

 

Lesson Plan 1

Physical theme: Body-Breath connection

Practice principle: observation and mindfulness

 

Lesson Plan 2

Physical theme: hip-opening poses

Practice principle: patience

 

Lesson Plan 3

Physical theme: creating feelings of love to keep labor progressing

 

Practice Principle: Love/ Oxytocin

 

Lesson Plan 4

Physical Theme: Liberate the Shoulders

Practice Principle: Liberation of stress and tension

 

Lesson Plan 5

Physical Theme: Connecting Gaze to Action

Practice Principle: Focus

 

Lesson Plan 6

Physical theme: Inner strength - Uterus is a muscle

Practice principle: Using the breath as a source of inner strength

 

Lesson Plan 7

Physical theme: Body appreciation

Practice principle: Honoring your birthing body

 

Lesson Plan 8

Physical theme: Body-Mind connection

Practice principle: Feel more, think less

 

Lesson Plan 9

Physical theme: Concept of Earth=Mother

Practice principle: courage

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Lesson Plan 10

Physical theme: Enchanted water

Practice principle: being receptive, open to the flow

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Material you may use:  

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• Books - reading material

• Handout 

• Speaker for music

• Essential oils (approved) 

• Tennis balls