This meditation is for pregnant women in all trimesters to help you relax and connect with a little being inside your tummy.
I invite you first to take a comfortable position.
It might be sitting on your couch with your feet on the ground and your hands on your lap.
It might be sitting on a meditation pillow with your back upright,
But it may also be laying down on your favorite side with maybe a pillow under your head and a pillow between your leg.
So really,
Don't let the position stop you from meditating.
Find a posture that feels like you today and let's arrive here,
Taking a couple of breaths together.
Finding your breath at your nostril,
Inhaling and exhaling.
Inhaling with your nose and exhaling,
Inviting the breath to the back of your throat like you do in yoga with an Ujjayi breath.
Sense if you can make your breath a little deeper for a while.
And as you exhale,
Imagine your breath traveling all the way down to your belly toward your baby.
Your eyes could close if you're feeling safe wherever you're at or you can keep them on your lap or toward your belly if you're in a public space.
Inviting that breath to nourish yourself and your baby or babies.
This is the only time in your life that you will be breathing for that being.
So enjoy that,
That everything you do is serving that little one.
Already by just breathing,
You'll be a good mother.
Now let's bring your hands on your belly and maybe you can sense the breath right there or at least the movement of your belly going up and down as you breathe.
Let that flowy motion bring you deeper into relaxation.
For the moment,
There is nothing else to do but breathe for yourself and the baby.
So if you notice your mind wandering towards thoughts that are creating anxiety or that are just distracting you,
Please just bring your attention back to your hands on your belly and the comfort of that touch and toward your breath and the comfort of knowing that each breath is a healthy breath for your little one.
As you're getting quieter and quieter,
Maybe the world around you is getting a little louder.
Just listen for the next moment if you need to.
The car passing,
The bird tweeting,
Other children maybe playing in the room,
Other people in the building or the house making sounds.
This is sad.
Then slowly coming back to the sound of your own breath.
And letting that be enough for now.
Remember as you sit here to meditate,
You're doing a lot already.
You're actually creating a connection with your baby or babies and you're also from that little place,
That little seat inside of you,
Teaching them relaxation and that it's a normal part of their daily life.
This will go a long way for that little one to know that it is okay to stop rushing,
That it is okay to just be mellow and breathe and stay with that thought for a moment longer as you continue your intentional breathing.
Right here,
Right now.
Feeling a little bit more relaxed.
Feeling a little bit more peaceful in the midst of life around you.
In a moment I'll ring the bell,
Please listen to it until it disappear.
Thank you for practicing with me today.
I invite you to continue without meditation every heard or exhausted.
Thank you.
