A guided relaxation for pumping parents.
This relaxation track is your companion whilst you express milk.
We know that the more relaxed your mind and body is,
The easier it is for your body to release breast milk.
And that the more milk you release,
The more you will make.
Meditation isn't always easy,
Especially when you're feeling stressed or facing challenges.
This track supports your nervous system and its pathways to work the best they can at this particular moment,
Helping your body to allow your milk to flow.
Make sure you are as comfortable as you can be,
Wherever you may be.
And get yourself completely set up with whatever you might need.
Pumping equipment,
Cushions,
A blanket.
Try and make your environment feel as comfortable to you as you possibly can right now.
And then start your pump going before the track begins.
You may wish to cover the bottle or bottles with a baby sock or mitten.
This can help prevent any distractions about how much milk is actually coming out.
And then once you're set up,
Take three nice big deep breaths.
As you breathe in,
Take the air right to the bottom of your lungs.
Feel your rib cage expanding.
And as you breathe out,
Feel your muscles start to relax a little.
Now you can just allow your breath to be in its natural rhythm.
Adjust your body if you need to feel more comfortable.
And as you sit here and breathe,
Just see if you can let go of any stressful moments that may have happened before you sat down.
It might be over the last hour or the last day.
As you breathe,
Feel your worries start to leave your body.
Continue to focus on your breathing in and out.
Nice and steady,
No need to force it.
Feeling your muscles relax more and more.
And now take your focus down to your feet.
Breathing calm into them.
As you breathe out,
Trying to release any tension.
And now moving your focus to your legs,
Breathing calm into them and breathing out any tension.
Release and let go.
And to your buttocks and your pelvis,
Breathing calm into them,
Breathing out any tension,
Release let go.
And your abdomen,
Breathing calm into that area and breathing out any tension,
Release let go.
Your back now breathing in calm,
Breathing out tension,
Release let go.
Moving to your chest area,
Breathing in calm,
Breathing out tension,
Release and let go.
Your neck,
Breathing in calm,
Breathing out tension,
Release let go.
Your shoulders and arms,
Breathing calm into them,
Breathing out any tension,
Release and let go.
Your jaw,
Cheeks,
Forehead,
Breathing in calm to your whole face and breathing out any tension,
Release let go.
Your whole head,
Breathing in calm,
Breathing out tension,
Release and let go.
Just notice now how much more relaxed your body is feeling.
You may feel a change in your expressing,
But for now is this the temptation to check or focus on this?
Just think about how relaxed your body is feeling right now.
You may feel lighter or your body may feel heavy and grounded.
However relaxation feels to you right now is okay.
Feeling of relaxation telling you that your muscles are calm and loosening,
Your nervous system is able to flow,
Able to send all of those messages that it needs for your body to function.
Maybe you feel a gentle tingling or a buzz as your nerve synapses awaken and communicate those messages that your body needs.
Just spend a few more moments enjoying this feeling,
Allowing your body to provide all of the milk that it's able to right now.
Manager Donovan I'm going to slowly start counting backwards to gently bring you back into the present moment.
You can continue to close your eyes and remain as relaxed as you feel you want to be whilst your pumping session completes.
Focusing on your breath once more,
Taking some deeper breaths.
Wiggling your fingers and your toes.
Making small movements of the rest of your body.
Feel it waking up again.
Using the breast pump and the noises it's making.
And one.
Opening your eyes whenever you feel ready.
Looking up.
