Starting in a comfortable position,
Maybe on your sits bones with your legs crossed or if you're further along in your pregnancy,
Laying on your left side.
Wherever you are,
Get all the supports and comforts that you need to be able to sit still through this meditation.
Take a deep breath into the bottom of your belly,
Filling your side and back ribs,
Ascending the breath up the chest to the top of the collarbones.
Part the lips and exhale away.
Take another deep breath into the belly,
Feeling the spine grow long as the lungs inflate.
Exhale,
Feel your points of contact on the earth grounding down,
Rooting into the ground.
As you continue this breath,
Feeling the oxygen infiltrate all your muscles,
All your ligaments and tendons and then as you exhale,
They all soften,
Loosen.
As you exhale,
You feel a sense of grounding and oneness with the earth.
Inhale in,
Feel the oxygen circulating throughout your body,
Weaving its way between any tight tissues or fascias and separating them into a sense of calm and relaxation.
Feeling the blanket of relaxation wrapping around your body as each muscle disengages,
Softening your body,
Feeling the oxygen rotating through your circulation,
Paying attention to the simple sensations in your body right now in this present moment.
Noticing without any judgment or labels or without delving into the story,
Just simply notice and quieten your mind from any external thoughts.
Now taking your attention to your feet,
Notice how they feel.
Direct your inhalation towards your feet,
Allowing the arches to soften,
Allowing the toes to relax,
Allowing the ankles to become floppy and flexible,
Getting rid of any rigidity or tension.
Moving your attention to your calves,
Turning off the muscles,
Allowing them to relax,
Finding flexibility and motion in your knees,
In the joints.
Deep underneath the kneecap within all the ligaments,
Find total calm and disengage.
Move your attention to your thighs,
Take a deep inhale visualizing the oxygen traveling to this large muscle group and tell them to relax.
Tell those little muscles to relax,
Tell those large muscle groups that it's time to switch off and ground into the earth.
So taking a deep inhalation into your hips,
Visualizing the oxygen intertwining to the inside of the thighs,
To the outside of the hips and circling around that first chakra being the root chakra.
The oxygen is interweaving between the ligaments,
Muscles and the tendons,
Supporting your hips,
Your pelvis and your baby.
Cherish this space,
Learn to become one with this area,
Learn to completely tune in to this space and listen to it.
What is this space telling you?
Taking a deep inhale in and relax the hips,
The booty,
The ligaments,
Your lower belly.
Allow the grounding sensation from your root chakra into the earth,
Into the earth.
Ascending your attention to your belly with your beautiful baby.
Visualize baby being rocked into calm and relaxation in your belly with all the juicy hormones that are now running through your body,
Going straight into baby,
Wrapping baby in a beautiful blanket of calm,
Serenity.
Ascending your attention to your chest,
Take a deep inhale into the bottom of your belly to the top of your collarbones.
Noticing how it feels.
If you're experiencing any tension in your back,
Any stretching in your belly,
Just send oxygen to the area and infiltrate.
Bring calm and relax.
Bringing attention to your face.
We hold so much tension in our facial muscles and fascia.
It's so important to have times when we're feeling so relaxed,
So we're fully disengaged.
So tune in and realize where is holding tension right now.
Is it your belly?
Is it your belly?
Is it your belly?
Is it your forehead?
Is it your forehead?
Is it your cheeks?
Perhaps allowing your tongue to fall away from the roof of the mouth.
Blowing some air into your cheeks to allow them to relax.
Unclenching the jaw,
Allowing the face to just fall where it falls.
And infiltrate the face with oxygen.
Feeling this sensation of calm just wrapping from your feet to the top of your head.
Allowing the scalp and the crown of the head to fully relax.
Sending this sensation of calm and relaxation down your arms all the way to the tips of the fingers.
Allowing all the tiny little muscles within your hand to relax.
Allow the elbow to relax.
And just bask in this sensation of complete relaxation through your body.
Tuning into your breath using your soft subtle natural breath.
And notice the gentle rise and fall of the diaphragm.
Feeling your body melting into the earth.
And now tuning into your baby.
Breathing oxygen and nourishment into your baby.
Notice its sense of calm and relaxation right by you.
Take a deep inhale into the bottom of your belly to the top of your head.
Exhale away.
Taking another deep inhale and maybe wiggling your fingers and toes.
Bringing yourself back into the present moment.
And when you're ready open your eyes.
And when you're ready open your eyes.
Having a look around the room.
And bringing this sense of calm and relaxation throughout the rest of your day.
