Hello and welcome to this loving kindness meditation for you and your baby.
My name is Clare Beckel and I will guide you as you take this special time to connect with yourself and with your baby.
This meditation can be used both antenatally and postnatally.
You and your baby will receive the same benefits whether baby is in utero or whether baby has arrived.
You being here is already a huge gift to your baby as you take this time to be present and to send loving kindness to your baby.
Attending to your own well-being is also a gift to your baby.
All the goodness that you send to yourself will also be received by your baby.
So,
Take some time now to become as comfortable as you are able to.
Make use of cushions and blankets to create a soft and cosy space.
If you can make yourself even a tiny bit more comfortable,
Take this time to do so and settle into your easy,
Restful position.
If you are pregnant,
Place your hands upon the bump of your baby.
If you are postnatal,
You can hold your baby close.
Allow the eyes to close and give yourself a moment to notice the warmth of your hand at your heart or upon your belly.
This is an opportunity to spend some quality time with yourself.
You might like to remind yourself,
Quietly in your mind,
I am here for you.
Bring the attention to the body and notice the sensations of contact that your body has with whatever it is resting against.
Bringing a curiosity to these points of contact,
To these sensations.
How is it for me,
Right now?
Notice the breath and how the body moves in response to your breath.
There is no need to change the breath in any way,
Simply allow the breath to follow its own cycle.
Notice any sensations within the body,
Areas of discomfort or tension.
Taking your awareness there with a sense of curiosity and a sense of compassion,
Acknowledging and accepting the experience just as it is.
Bring your awareness to any feelings that are arising,
Simply noticing what is occurring as much as you are able right now,
Welcoming what's here just as it is.
In a moment,
I am going to offer you three sentences of loving-kindness for you to silently repeat to yourself and as you do so,
To visualise yourself receiving all the goodness that you are sending to yourself.
Here are the three sentences.
May I be safe and protected.
May I be contented and healthy.
May I live with kindness.
As you say each phrase,
Imagine it like a stone thrown into the well of your awareness.
Let the ripples resonate.
Give each phrase time to land in your heart.
If any difficult feelings arise as you send yourself these good wishes,
This is very common.
Simply notice them and if possible welcome them in as best as you are able.
May I be safe and protected.
May I be contented and healthy.
May I live with kindness.
Safe,
Protected,
Contented,
Healthy.
Live with kindness.
I will leave you for a few moments for you to repeat these wishes to yourself.
Allow the phrases to now dissolve away and rest with any feelings.
I invite you now to bring your baby to mind.
If you are pregnant,
Take your awareness to your baby safely nestled inside of you.
For those of you who are postnatal,
Bring your baby to mind or feel your baby's presence if you are holding them in your arms.
Notice any feelings,
Thoughts or sensations present as you do so and as before,
Simply notice and give space to anything that is arising.
As you have offered loving kindness to yourself,
The invitation is to offer the same to your baby.
As you do so,
Visualize your baby receiving all your love and care.
May you be healthy.
May you be peaceful.
May you be safe and protected.
Allow each phrase to be sent with the intention of love to your baby.
You could imagine your loving wishes like a warm golden light,
Glowing out from your heart and completely embracing them,
Soaking them in your love.
May you be healthy.
May you be peaceful.
May you be safe and protected.
Healthy.
Peaceful.
Safe and protected.
Allow the phrases to dissolve away and allow the mind to completely rest,
Just as it is.
It doesn't matter if you didn't feel much or had some difficulties getting in touch with this sense of loving kindness.
What's important is that you are simply inclining your mind in this direction,
Watering the seeds,
Even if they haven't yet sprouted.
Bring your awareness back to your breath,
To your body and to any sounds around you.
Visualize the space around you as you gently bring some movement into your body.
Open your eyes and welcome back.
Thank you so much for listening.
What a wonderful mummy you are to have taken this special time to offer loving kindness to yourself and your baby.
Your baby is a very lucky baby.
