Yoga Nidra: Meditation For Mamas
Yoga nidra is a guided meditation that leads you through a series of steps into a conscious deep sleep state. This practice induces total physical, mental and emotional relaxation. Easily done from the comfort of your own bed, Yoga nidra is the perfect mediation practice fo mamas in their 4th trimester.
Why Practice Yoga Nidra After Birth?
The care that you take during this time with your physical, mental and emotional health will serve you and your family many years into the future. The 4th trimester is not the time to forget about yourself. This is your time to go deep within and emerge into the beautiful strong mother that you truly are. It is said that one hour of yoga nidra is as restorative as 4 hours of regular sleep. This is great news for postpartum mamas! Hacks like these are as good as gold during this very special and sensitive time.
- Easing insomnia and promoting deep sleep
- A decrease in anxiety
- Heightening awareness and focus
- Fostering feelings of peace, calm, and clarity
- Reducing probability of postpartum mood disorders
- Alleviating stress through balancing cortisol – the stress hormone
- Replacement for meditation during postpartum
- Nourishing emotions and connection to the inner-self
- Providing structured self-care and healing time
Preparing For Yoga Nidra
Plan your yoga nidra practice for when you can relax (hopefully) undisturbed. The best time might be right after your newborn is done feeding and has fallen asleep. You can rest in yoga nidra from the comfort of your own bed and have your baby right next to you if you like. Practice yoga nidra around the same time every day.
Setting the space
- It is important that you are in a warm environment, where you can relax completely. Make sure the room is warm enough and you have a cozy blanket to put over you.
- Make sure you are lying in a comfortable position. Use as many pillows as you like.
- Communicate with your loved ones that you should be left undisturbed during your yoga nidra time. Having a calm and quiet space will make a big difference in your ability to drop into the deep sleep state.
- Diffused light is ideal. Complete darkness may cause you to fall asleep.
- If you would like added ambiance and relaxation, add some lavender essential oil to your diffuser and/or cover your eyes with a face cloth lightly spritzed with rose water.😊
Below is a free yoga nidra recording generously provided by Chandra Michelle Tracy, a licensed marriage and family therapist and a certified yoga teacher. If you are interested in her services, you can contact her at ChandraMTracy@gmail.com.
Please share your thoughts and any of your own tips for a successful posnatal yoga nidra practice in the comments below.