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Der Lebensstil beeinflusst die Fruchtbarkeit. Eine Studie in BMC Public Health zeigte, dass Frauen mit 4–5 gesunden Gewohnheiten ein um 59 % geringeres Risiko für Unfruchtbarkeit hatten.
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dauert 3 Minuten00:00:03 Hi there, I'm Charlotte and I'm going to be leading you through a yoga nidra today to connect with our womb. So this is really important because often when we're going through our fertility journey there can be a bit of a disconnect with the womb space. So if we've been going on this journey for a long time, maybe there's been some challenges or some struggles, we can often feel a kind of negative relationship with our womb. Especially if we've also suffered from things like hormone conditions in the past. Especially if we've also suffered from things like hormone conditions in the past. or if we had a lot of issues around our period, for example, maybe heavy bleeding,
00:00:38 a lot of period pain or PMS, then we can often see the womb in a negative light. It's really important to start to address that connection with the womb, to try to build a more positive relationship with our womb space. So that's what we're gonna be working on today in this practice, and also just inviting some rest
00:00:58 and some relaxation into the body using Yoga Nidra. and some relaxation into the body using Yoga Nidra. So you might need a few props for this, but you can use whatever is around your house. So just take some time, first of all, to set up your space. You can do all of this in bed as well, if that feels more comfortable for you, or you could also do it seated, that's absolutely fine.
00:01:18 I have a yoga mat, so if you're gonna be using the floor, I'm gonna give you some options, but you can also, again, do this in your bed. So we're gonna get ourselves into a pose called queen's pose which is a really deeply restorative pose so we're going to need to prop our back up so queen's pose which is a really deeply restorative pose so we're going to need to prop our back up so that we're at around a kind of 30 degree angle so you could again if you're in bed you could use cushions you could even be lying against the wall i'm going to use prop blocks so i'm going to have
00:01:46 blocks on two settings here so one on a high setting one on a medium setting you can adjust that for whatever feels comfortable for you and I'm going to take a cushion again you could use a pillow you could use a bolster if that feels comfortable and I'm going to place it on top of a pillow you could use a bolster if that feels comfortable and I'm going to place it on top of the blocks just so that it rests there so just make sure that whatever you're using is nice and steady and stable so if you have cushions you're going to place them alongside your body as well so that you can rest your arms onto them. You might also want a blanket because you can get a little bit cold during yoga nidra. If you're in your bed obviously you can just put your duvet
00:02:27 a little bit cold during yoga nidra. If you're in your bed obviously you can just put your duvet cover on top otherwise make sure you're wearing nice warm clothing maybe some socks. If you also have an eye mask you might want to have that handy so get all of your props ready first. I'm going to place a cushion on either side to rest my arms onto and if you have a cushion or our bolster you could also place that underneath the backs of your knees and you could just allow your knees to roll out to the side or if you have a strap you can place it around your lower back your knees to roll out to the side or if you have a strap you can place it around your lower back bring your feet into reclined butterfly so that means you're bringing the soles of the feet
00:03:07 together and you're going to place the strap around the feet you want it to be a distance that feels comfortable for you so not too tight and not too far away so you're just going to place the strap around your hips and then just over the top of your feet and just allow your knees to fall out to the side. So it just means that you don't have to hold your knees in any position, the strap out to the side. So it just means that you don't have to hold your knees in any position, the strap is holding it for you. Make sure that the buckle is not in a position that feels uncomfortable for you. Another option as well would be to place blocks or cushions either side of your knees. If the knees don't touch the ground that might feel quite nice as well. So make sure that the
00:03:48 base of your spine is against your cushion and just lie yourself back covering with a blanket making sure you're nice and warm and comfortable maybe covering your eyes with an eye mask. making sure you're nice and warm and comfortable maybe covering your eyes with an eye mask. You could either rest the hands onto the womb space if you want to try to feel that connection you could place one hand onto the womb one hand onto the chest or you could just rest your hands onto whatever cushions or bolsters that you have next to you. And when you're ready, slowly closing down your eyes, taking a deep breath in through your nose and softly exhaling it out through your mouth. Taking another deep breath in through your nose and softly exhaling it out through your mouth.
00:04:29 mouth. Taking another deep breath in through your nose and softly exhaling it out through your mouth. And with every breath, just allowing yourself to settle into the space here. You can start breathing normally in and out through the nose with every breath just allowing your body to become heavier and heavier releasing any tension and as you continue to breathe in and out through the nose and heavier releasing any tension and as you continue to breathe in and out through the nose seeing if you can start to lengthen that exhalation breathing out for longer than you breathe in just start to notice any sensations in the body as you continue to breathe leaving aside any just start to notice any sensations in the body as you continue to breathe leaving aside any
00:05:37 thoughts of what you might need to do for the rest of today, anything that's happened today, just leaving all of that outside of your space, allowing yourself to be here in the present moment fully, completely and starting to draw your awareness into your heart space and as you fully, completely and starting to draw your awareness into your heart space and as you continue to breathe deeply into the heart, start to imagine a golden light in your heart space and the more that you direct that attention into your heart, imagine that golden light starting to build, starting to grow a little bit brighter so that eventually it starts to pour out from your build, starting to grow a little bit brighter so that eventually it starts to pour out from your
00:06:31 heart space, pouring all the way down your body into your womb like a golden river connecting the heart and the womb. And when you're ready, imagine yourself stepping into this golden river, flowing down to your womb space. And when you arrive in your womb, imagine yourself stepping flowing down to your womb space. And when you arrive in your womb, imagine yourself stepping out onto the edge of a garden. And take a moment here just to notice what this garden looks like. Feel the texture of the earth beneath your feet. Notice the colours around you, maybe any sounds. and when you're ready you can step into this garden and here really take your time to notice and when you're ready you can step into this garden and here really take your time to notice
00:07:40 the space, the colours around you, the shapes of the leaves and the flowers. Notice if the soil feels moist or dry, if the air feels cool or warm. No need to change anything, just simply noticing feels moist or dry, if the air feels cool or warm. No need to change anything, just simply noticing at all. And when you're ready, you notice a path in the middle of your garden that leads deeper into your womb space. So slowly make your way onto this path, stepping one foot in front of the other, slowly making your way deeper into your womb. And once you reach the very heart of your womb space, slowly making your way deeper into your womb. And once you reach the very heart of your womb space, you find a temple waiting there for you. Take your time to just stand back and notice what this
00:08:46 temple looks like, noticing the shape of the roof, the windows and doors, whether they're open or closed. And then when you're ready, slowly make your way into the entrance of your temple, closed. And then when you're ready, slowly make your way into the entrance of your temple, stepping inside. And again, take some time to notice what it is you see inside this temple. What are the walls made of? What is the floor made of? What is the quality of light inside your What are the walls made of? What is the floor made of? What is the quality of light inside your temple. Take your time to take in everything that you're seeing there and then slowly make your way into the center of your temple where you find an altar. And now you can start to add to this altar
00:09:49 into the center of your temple where you find an altar. And now you can start to add to this altar anything that the space needs. So maybe you might like to place some words here, some offerings, an image, bringing to this space whatever it needs most right now. And when you some offerings, an image, bringing to this space whatever it needs most right now. And when you feel you have placed everything that you need to, you notice that at the very centre of your altar there's a candle whose flame is burning brightly, strongly. So you pick up this candle and start to there's a candle whose flame is burning brightly, strongly. So you pick up this candle and start to make your way around your womb space, around your temple, holding up the light of the candle to any
00:11:10 dark corners, offering the warmth of the flame to any hidden or tucked away parts of the womb that are calling for the light, allowing your womb to soften, making your way through the entire space are calling for the light, allowing your womb to soften, making your way through the entire space of your temple. And when you're ready, you can gently bring your candle back to the centre of your altar and slowly make your way back towards the entrance of your temple, taking a moment just your altar and slowly make your way back towards the entrance of your temple, taking a moment just inside the door to turn around and again noticing the space and any shifts or changes that might have happened and here you can offer any final words, any offerings that you need to make to
00:12:25 this space. And then when you're ready you step out of your temple back into your garden and slowly this space. And then when you're ready you step out of your temple back into your garden and slowly make your way along the path back to the entrance of the garden. Again taking your time to look around and noticing any changes that might have happened in this space. Making your way all the around and noticing any changes that might have happened in this space. Making your way all the way through your garden back to the river and when you're ready gently stepping into that golden river making your way from your womb back up to your heart space. When you arrive back in your heart space take your time to slowly start to come back to your full body gently leaving aside this
00:13:24 space take your time to slowly start to come back to your full body gently leaving aside this visualization but still keeping a soft awareness on the connection between your heart and your womb. as you start to draw your awareness back to your breath. You can take a deep breath in through your nose and maybe exhale it out through your mouth. Take your time to slowly come back to your body, Take your time to slowly come back to your body, noticing the shape of your body lying on the floor here.
00:14:09 Maybe noticing the points of contact with the ground, with the temperature of the skin. Taking your time to slowly come back to the space around you, so noticing any sounds in your room and you're welcome to stay here for as long as feels comfortable. You can pause the recording and you're welcome to stay here for as long as feels comfortable. You can pause the recording if you want to just stay or maybe go straight to sleep or you can join me in slowly starting to come out of the pose. It's just taking your time to slowly bring some small movements back to the
00:14:52 body, maybe wiggling the fingers or the toes and when you're ready slowly starting to come out the body, maybe wiggling the fingers or the toes and when you're ready slowly starting to come out the pose nice and carefully. So gently moving any props off to the side and just slowly starting to make your way back into a seated position in whatever way is comfiest. Trying not to disturb the mind. Slowly coming back to a cross-legged position, whatever feels comfortable for you. the mind. Slowly coming back to a cross-legged position, whatever feels comfortable for you. Sitting up nice and tall, maybe resting the hands on the knees or in the lap and we'll take a deep breath in through your nose and exhale it out through your mouth. Take another deep breath in
00:15:45 through your nose, exhaling it out through the mouth. Last time, take another deep breath in through your nose, exhale it out through the mouth. Gently bringing the hands into prayer position in through your nose, exhale it out through the mouth. Gently bringing the hands into prayer position in front of the chest, Anjali Mudra. And taking a moment here just to thank yourself for taking this time out of your day, offering yourself this gift and thanking your body for everything it allowed you to do today and everything it allows you to do every day and thanking your womb for being open to creating this connection, this relationship, bowing the head to the hands being open to creating this connection, this relationship, bowing the head to the hands
00:16:31 and honouring your heart, your inner teacher. Thank you so much for joining me for this yoga nidra for fertility and womb connection.
