Welcome to this walking meditation for pregnancy.
This practice is designed to help you connect with your body,
Your baby and the present moment as you walk.
Always begin by finding a safe and comfortable place to walk.
You can do this indoors if you've got enough space or outdoors wherever is easiest.
Start by standing still for a moment and take a deep breath in through your nose and then exhale through your mouth.
As you start to walk,
Bring your attention to your feet.
Notice how they make contact with the ground.
Feel the sensation of your heels touching down followed by the balls of your feet and then your toes.
By focusing on the sensation of your feet as you walk,
You're grounding yourself in the present moment.
Walk at whatever pace you choose but try to get into a steady rhythm with your footsteps.
Being aware of the feeling of each footstep and the rolling sensation of your feet on the ground.
Allow your breath to flow with ease and notice the rhythm of your breathing as you walk.
Now move your awareness to your body.
Notice how it feels to move.
Pay attention to your legs,
Your hips,
Your back and your belly.
Feel the gentle sway and natural rhythm of your walk.
If you notice any areas of tension or discomfort,
Acknowledge them with kindness and see if you can soften or alter your movement to feel more at ease.
As you continue to walk,
Place one or both hands on your belly and imagine sending calming and loving energy to your baby through the palms of your hands.
With each step you take,
The loving and calming energy grows stronger and the bond you share with your baby grows deeper.
Visualise a warm golden light surrounding you and your baby,
Providing comfort and safety.
Take a moment to notice your surroundings.
If you're outside,
Observe the nature around you,
The trees,
The sky,
Any birds in the air.
If you're indoors,
Notice the colours,
The light and the textures around you.
Allow yourself to be fully present in this moment.
Reflect on your journey of pregnancy so far.
What are you most proud of?
What are you most excited about going forward?
Cultivate a sense of gratitude for your body and the incredible process of growing and nurturing your baby.
You can silently repeat after me,
I am so grateful to be pregnant with my baby.
The love my baby and I share grows stronger every day.
My baby and I are working together as a team throughout this pregnancy.
As you continue to walk,
You can incorporate some more positive affirmations.
Say to yourself in your mind,
My body and my baby are healthy and strong.
I love seeing my baby bump grow.
My pregnant body is beautiful.
Gradually begin to slow your pace.
Take smaller,
More deliberate steps.
Allow your breathing to deepen and lengthen.
Come to a stop and stand still for a moment.
Place one hand on your heart,
One hand on your belly and take a few deep breaths.
And then finally,
Stroke your baby bump and say to yourself in your mind,
I am focused on a calm and happy pregnancy journey.
Reflect on your walk and how you feel now compared to when you started.
When you're ready,
Take one final deep breath in and exhale slowly.
Well done for taking the time to nurture your mind,
Your body and your baby.
You can practice this walking meditation as often as you like.
In doing so,
You're giving yourself this special time of connection and mindfulness during your pregnancy.
