Hello and welcome to your pregnancy meditation.
This practice is called smile in pregnancy and it's something you can do anytime during the day or at night when you need a little boost of positivity and peace.
Today I want you to feel and learn how a simple smile on your face can change a lot physically,
Mentally and emotionally.
It is also an occasion to bond with your baby.
Once you follow this guided meditation several times with me,
You can use its wisdom at any given moment in your life when you feel down or you feel like you're about to lose control.
Now let's start by sitting or lying down in a comfortable position.
Make sure you're in a quiet place with no disturbance for the next 10 to 15 minutes.
Both feet on the ground if you're sitting,
Hands lying on your side.
Now you can close your eyes or keep them open with a soft gaze,
Whatever feels most comfortable.
We are going to start with long deep breaths.
At each inhale repeat the word slow and each exhale the word down.
When you need to reset to bring yourself back to the moment,
Remember to breathe with these two simple words slow down.
Before we start,
Place one hand on your chest and one hand on your belly,
Close to your baby.
Now at your own pace start your five long breaths in and out.
Slow down.
Slow down.
Slow down.
Now you can go back to your normal breathing.
Take a moment to notice how you're feeling right now and your bodily sensation and the emotions arising.
How are you right here right now?
Now take a moment to visualize your baby in your belly,
Your hand and her hand close to each other.
How does that feel?
What's the emotion you have when you think of this baby in your belly?
Just notice the sensations,
The emotions at this very moment.
If your mind wanders,
Notice the thought and bring your focus back on the visualization of your baby in your belly.
Don't dwell or judge any thoughts,
Let them float away and bring your attention back to the here and now.
You may want to take a big breath in and out to help you bring this focus back.
Get this image of your baby in your belly,
Hands and hands,
And focus on the emotions,
The sensations.
Now whatever your current feelings or emotions,
Add a smile to your face.
Smile and notice how different this makes you feel.
Notice any difference in your body sensation.
Notice any difference in your mood.
Take this time to really feel how that smile affects you physically and mentally.
Can you feel your heart and chest open?
Can you feel your muscles relax?
Can you feel your eyes opening up?
What do you feel right here,
Right now with this smile on your face?
Help the smile up and focus on the sensation.
You might want to take that smile off,
Breathe deeply and smile again.
See any difference.
Do you feel better with a smile or without a smile?
Do you feel energy,
Positivity,
Happiness when you smile?
What else does that bring back to your mind?
Try to keep the smile up for the rest of the session.
And now you imagine that you're sending this smile to your baby.
Imagine your baby responding and smiling back at you.
Isn't it wonderful the smile of the baby?
Isn't it wonderful how a simple smile can affect you and the baby so positively?
By smiling to your baby,
You're sending love and positive energy to her.
You are giving her so much right now with this simple practice.
You're giving her love,
Calm,
Reassurance and happiness.
Just imagine your baby smiling.
How does that feel?
If your mind wanders,
Any thoughts coming,
Let them float away.
Take a big breath in and out and focus on your current emotions and sensations.
Is your smile still up or did you lose it?
How does your body feel now?
How's your breath?
Is your body slow,
Rapid?
If you lost your smile and you've already said,
Just bring that smile back.
And continue sending this smile to your baby.
Now let's take another three long deep breath cycles.
Slow,
Down.
Slow,
Down.
Slow,
Down.
And when you're ready,
You can open your eyes,
Wriggle your toes and finger,
But stay in this quiet state for a little longer.
Reconnect with your environment,
But wait here,
Embracing this time for yourself.
Embracing the bodily sensations,
The connection with your baby.
Studies have shown that smiling releases endorphins,
Natural painkillers.
And science has shown that smiling,
Whichever mental state you are in at the moment,
Has the power to boost your mood because it sends signals to your brain that tells it you're actually happy.
Remember when you feel down,
Panicked,
Confused or about to lose control.
Pause and smile.
That brings so much benefit not only to you,
But to your baby too.
Replay these sessions as often as you need to make smile become part of your daily practice,
Even when you don't feel like it.
It will radically change your mindset for a healthier pregnancy,
Birth and motherhood.
I wish you all the best in your journey.
Remember,
Smile,
Be happy and connect with your baby.
Enjoy the rest of your day.
Good night.
