Get into a comfortable position.
Let yourself be supported by props or blankets or pillows.
Wiggle around until you feel really comfortable,
Really supported.
Maybe close your eyes,
Maybe just soften your gaze.
Just start to notice your breath.
Without adjusting the breath just yet,
Just notice how the breath moves through your body.
Is the breath deep,
Is the breath shallow,
Is the breath slow,
Is the breath fast?
And then very slowly,
Start to control your breathing.
Let it become a little slower and a little deeper.
As you inhale,
The belly should gently rise and as you exhale,
It should gently fall.
Imagine as you inhale,
That you're bringing in whatever it is you need more of.
A sense of calm,
Peace,
Groundedness,
Patience,
Confidence,
Whatever it is for you today in this moment.
Breathe it in.
And every time you exhale,
You're letting go of any tension,
Any tightness,
Any stress,
Any worry.
For this practice,
Every time you exhale,
You're letting go and you're softening.
Begin to breathe slowly,
Deeply,
And rhythmically.
Become more and more relaxed with each breath.
Allow your eyelids to feel heavy.
Feel the space between your eyebrows softening.
Let your teeth fall away from each other as your jaw and tongue relax.
Now imagine that the breath is sweeping over your body like a gentle wave from the top of your head all the way down to the soles of your feet.
Every time you exhale,
That wave recedes.
You feel tension draining away.
As your breath continues to sweep over you,
Tell yourself,
I am relaxed in body and mind.
I am safe.
I am supported.
As you breathe here,
Continue to imagine ocean waves crashing against the shore,
Rhythmically washing over your body.
Inhale,
Bringing in whatever it is you need,
Bringing in strength.
Exhale,
Letting go,
Softening,
Relaxing.
Imagine the sensation of feeling completely relaxed and completely supported.
Now imagine your baby in the womb,
Also completely relaxed.
Continuing to breathe slowly and deeply,
Continuing to soften every time you exhale.
Keep imagining your baby,
Sending them love and peace and relaxation.
You are relaxed.
Your baby is relaxed.
You're both supported and calm and safe.
Know that you can come back to this feeling anytime by tuning into your breath,
Slowing down,
Letting go with each gentle exhalation.
You can continue to rest here supported,
Breathing,
Relaxing,
Connecting to your baby or whenever you're ready,
Start to move your body and stretch.
