If you haven't already done so,
Get comfortable either seated or lying down and when you're ready close your eyes.
Place your hands on your tummy where your baby lies and just begin to slow your breathing down,
Taking slow breaths in through your nose then out through your mouth.
This is calming down your nervous system,
Sending a signal to your mind and body that it's time to relax and boosting oxygen down to your baby in the womb.
Slow breaths in,
Slow breaths out.
Now we're going to breathe in through the nose for a count of two,
Then out through the mouth for a count of four.
I will count.
Breathe in one,
Two,
Breathe out one,
Two,
Three,
Four.
Breathe in one,
Two,
Breathe out one,
Two,
Three,
Four.
Breathe in one,
Two,
Breathe out one,
Two,
Three,
Four.
Breathe in one,
Two,
Breathe out one,
Two,
Three,
Four.
Breathe in one,
Two,
Breathe out one,
Two,
Three,
Four.
Breathe in one,
Two,
Breathe out one,
Two,
Three,
Four.
Well done.
Now you're going to breathe in through your nose for a count of three and breathe out through your mouth for a count of six.
Breathe in one,
Two,
Three,
Breathe out one,
Two,
Three,
Four,
Five,
Six.
Breathe in one,
Two,
Three,
Breathe out one,
Two,
Three,
Four,
Five,
Six.
Breathe in one,
Two,
Three,
Breathe out one,
Two,
Three,
Four,
Five,
Six.
Breathe in one,
Two,
Three,
Breathe out one,
Two,
Three,
Four,
Five,
Six.
Breathe in one,
Two,
Three,
Breathe out one,
Two,
Three,
Four,
Five,
Six.
Breathe in one,
Two,
Three,
Breathe out one,
Two,
Three,
Four,
Five,
Six.
Well done.
Now I'd like you to gently stroke your tummy with your hands and visualize your baby inside your womb,
Warm,
Safe and nourished by you.
What do you want to say to your baby today?
Perhaps you could tell them how much you love them.
Maybe tell them what you're going to be doing today or what you've done today.
Maybe you could tell them what you're most excited about sharing with them after they're born.
You can either say these things out loud as you stroke your tummy or simply think these thoughts and know that your baby receives them subconsciously through the touch of your hands.
Bring your awareness back to your breathing again and you're going to be using a positive affirmation as you inhale and exhale.
As you breathe in,
Say to yourself in your mind,
I inhale calm and as you breathe out,
Say to yourself,
I exhale love.
Feeling the love that you and your baby share as mother and child.
I inhale calm.
I exhale love.
Just keep repeating this affirmation as you breathe until you hear my voice again.
For the final part of this meditation,
I'm going to say a series of positive affirmations for your pregnancy.
I'll pause after each one so you can repeat the affirmations back to yourself in your mind should you wish to.
Alternatively,
Just listen and allow the positive words to sink into your mind and travel through your hands to your baby.
I am so grateful to be pregnant with my baby.
The love I feel for my baby grows stronger every day.
My baby and I are safe and well at all times.
I am grateful to my body for nourishing and protecting my baby.
My pregnant body is beautiful.
I respect and cherish my body by eating healthily each day.
As my pregnancy progresses,
I relax more deeply.
I trust my body.
I trust my baby.
I look forward to holding my beautiful baby in my arms.
Thank you for listening to this meditation today.
Remember,
It's here for you whenever you need it.
For maximum benefit,
Listen to this audio three to four times per week.
