Hi,
This is Anya from hypnobirthingwithanya.
Com and welcome to this hypnobirthing meditation for pregnancy relaxation.
Please get yourself into a comfortable position,
Seated or lying down,
Where you feel warm and safe and where you won't be interrupted.
When you're comfortable,
Please close your eyes and place a hand or two on your baby bump.
We're going to begin this meditation practice by relaxing your body and your mind.
So please take a few slow deep breaths.
Each time you breathe in,
Breathe all the way down into your stomach.
Breathing in slowly and deeply through your nose.
And feel your chest and abdomen expand with air.
As you exhale,
Allow your breath to flow gently out through your mouth.
Focus on letting go with each out breath.
Releasing any tension or stress you may have been carrying.
To increase feelings of calm and relaxation as you focus on your breathing,
It can help if you mentally repeat a word like calm,
Relax or release as you exhale.
So do this now in your own time and at your own pace.
Breathing in deeply and slowly through your nose.
Gradually filling up your chest and your abdomen with lovely cleansing oxygen that flows down through your body to your baby in the womb.
As you breathe out,
Saying a calming word to yourself in your mind.
Starting to relax more and more.
Allowing each breath that you take to dissolve any tension.
And letting any stress float away from you like clouds on a summer's breeze.
Now just allow your breathing to return to a normal and natural rhythm.
As we begin to scan your whole body.
Allowing you to let go of any residual tension.
Bringing relaxation and loosening to each area of your body.
Every time I mention a certain part of your body,
Bring your attention to that area.
And relax it as deeply as you are able to.
There's no need to focus intensely on this.
Just notice or imagine a feeling of relaxation,
Ease and relief flow over each area of your body.
Bring your awareness to your face.
Allow a serene feeling to float down over your forehead.
Allow your eyes to relax and your eyelids to feel heavy and soft.
Feel a wave of relaxation gliding down over your cheeks and your mouth.
Become aware of your jaw where there are lots of strong muscles.
As you relax there with your baby,
Allow your jaw muscles to loosen and soften.
Enjoying a feeling of comfort and softness in your face.
And allowing that lovely feeling of relaxation to spread down over your neck area and your throat.
Allowing you to let go of any tension in that area of your body.
Now focus on your shoulders.
And if it feels comfortable to do so,
Raise your shoulders up towards your ears.
Hold them there for a few seconds.
And then let them fall and soften.
Releasing all tension.
Now bring your awareness to your arms.
And sense them going all loose and limp.
Completely relaxed and at ease.
All the way from your shoulders.
And your elbows.
Wrists.
Hands.
And fingers.
Now focus on your back.
And all those muscles around your spine area.
Allow your entire back to sink into the surface that you're positioned on right now.
Letting all of those muscles go.
Relaxing.
And loosening.
Next,
Let's focus on your chest.
As you inhale and exhale slowly and gently.
Tell your chest area to relax and soften.
Feeling a wave of comfort and calm.
Spreading over that area of your body.
As you breathe in and out,
Notice your baby bump rise and fall.
You may feel your baby moving around in your womb if you're further along in your pregnancy.
Or your baby may be quiet and still.
Whatever your baby does is their way of telling you that they are happy and relaxed.
Enjoying the lovely calm energy that is flowing around your body.
Allow a feeling of deep relaxation to glide over your stomach.
Creating extra space in your abdomen for your baby to grow.
And for you to feel more comfortable.
Next,
Focus on your hip area and your bottom.
Allow your pelvic floor muscles to relax and soften.
And allow your bottom to loosen and relax.
And now bring your attention to your thighs.
And feel a beautiful wave of relaxation washing over them.
Down to your knees.
Your calves.
Your ankles.
Your feet.
And your toes.
Your mind,
Your body and your baby are now feeling very relaxed,
Calm and serene.
As you continue to rest there with your baby.
I'm going to say a series of positive affirmations for your pregnancy.
You can say the affirmations back to yourself in your mind after you hear each one.
Or just listen and absorb the positive and empowering words.
My pregnant body is healthy and strong.
My baby is safe and well.
I feel so blessed to be pregnant with my baby.
I embrace the changes in my body as my baby grows.
My body nourishes and protects my baby perfectly.
I am resilient,
Calm and confident during my pregnancy.
I am so thankful that my baby has chosen me to be their mother.
My baby and I are surrounded with love.
I deeply trust my maternal instincts.
I embrace motherhood with grace and gratitude.
I am so proud of my pregnancy.
I believe in my natural ability to grow and birth my baby.
I take my pregnancy one day at a time.
My baby is the perfect size for my body.
Peace surrounds me and my baby.
I nourish my body and my baby with healthy food and good hydration.
I trust my pregnancy journey.
I love my baby and my baby loves me.
Thank you so much for listening to this hypnobirthing meditation today.
I hope that you enjoyed it.
Sending you and your baby lots and lots of love.
And goodbye for now.
