Begin by taking a deep breath in and a long,
Slow exhale out.
Take another deep breath,
As deep as you can.
And as you exhale,
Just imagine blowing out all of your stress.
Take a third deep breath.
And as you exhale,
You blow out any stress you've been holding onto,
Saying to yourself,
Relax now.
Stress is the solution to your stress.
Whenever you become stressed in the future,
You simply take three deep breaths,
Filling up the lungs as you inhale deeply.
And when you exhale,
Blow out any and all stress that you feel.
On the third breath,
As you exhale,
You simply say to yourself,
Relax now.
Begin by slowly blinking your eyes,
And with each number I say,
Blink once.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
And zero.
Allow your eyes to gently close.
And when you do this,
You feel a wave of relaxation sweeping over you.
Now I'd like for you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
And now let's move your focus down to your eyes.
Just notice how your eyes feel and allow them to relax even more.
You may notice a little movement in your eyes.
It's called rapid eye movement,
And it's completely normal.
These small eye movements allow for you to feel calm.
Notice how the back of your head feels against the surface that you're touching.
How heavy does your head feel right now?
Allow your focus to move to your nose and feel the slight sensations of air moving in and out with your breath.
When you breathe in,
Imagine that you're being filled with calmness.
And when you breathe out,
Imagine your body feels heavy and deeply relaxed.
Now focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation taking you even deeper.
Notice the sound of my voice and how soothing it is.
From here forward,
You only hear my voice guiding you.
All other sounds passing through only take you deeper into relaxation.
Now focus on your mouth.
How does it feel?
What do you notice?
Can you sense the flavor of something you recently tasted?
Perhaps you can imagine biting into a lemon and you notice how your mouth waters.
Now move your focus to your neck.
And if there's any tension here,
Just ask it to release a little bit more.
Notice how your neck feels right now.
Just feel all of the sensations in your neck.
Now focus on your shoulders and move your attention slowly going down each arm.
Down all the way to each fingertip.
What are your fingertips touching right now?
Feel the sensations in the tips of your fingers.
Allow your focus to move to your chest,
Relaxing this area as well as the upper back.
And if you notice any tension,
Allow it to release,
Melting into the surface beneath you.
Now imagine you're focusing on your heart and feeling it beating,
Supporting you,
Supporting your baby.
Relax your heart and notice how good it feels to do so.
And now focus on your lungs,
Feeling them gently expanding and contracting with your breath,
Delivering oxygen to you and your baby.
Allow your focus to move down to your belly.
Just notice your belly and how it feels.
Notice your baby in the womb.
Feeling your baby completely relaxed,
Healthy and thriving.
Now notice your lower back and how it's pressing against the surface that you're on.
And if you feel any tension,
Allow it to release,
Melting into the surface beneath you.
Focus now on your pelvis and hips.
Notice any sensations you're having there.
This takes you even deeper into a state of relaxation.
Imagine your focus to move down each leg,
Slowly relaxing each leg completely.
Notice this wonderful wave of relaxation moving down to your knees and down your lower legs,
All the way to your feet and the very tip of each toe.
Now that you have relaxed your body so well,
I'm going to count down from 10.
And with each descending number,
Your conscious mind will relax even more,
Letting go of any fears,
Worries or apprehensions you may have about your pregnancy,
Your birth or postpartum,
Letting it all go.
Now imagine that you're standing at the top of a set of stairs.
And when I begin counting,
You walk down the stairs,
10,
9,
8,
7,
6,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20,
21,
22,
23,
24,
25,
26,
27,
28,
29,
30,
31,
32,
33,
34,
35,
36,
37,
38,
39,
40,
41,
42,
43,
44,
45,
44,
45,
46,
47,
48,
49,
50,
50,
51,
52,
53,
54,
55,
56,
57,
58,
59,
60,
61,
62,
63,
62,
63,
63,
64,
65,
65,
65,
65,
66,
67,
67,
68,
68,
70,
71,
72,
73,
74,
75,
76,
77,
78,
79,
80,
91,
92,
93,
94,
96,
97,
98,
98,
99,
99,
10,
11,
11,
11,
12,
13,
14,
15,
14,
15,
15,
16,
16,
17,
18,
Events.
Now hear yourself saying,
I will have an empowering birth.
I find strength and support in all of the mothers that have gone before.
I trust my body and my baby.
I will have an empowered birth.
Whenever I am presented with feelings of stress or fear,
I know my breath is there to soothe me and guide me into relaxation.
When I feel that any stress or fear is surrounding me,
I know that the way to find ease is to take three deep breaths,
Relaxing my mind and my body by doing so.
Whenever you find yourself feeling stressed,
You will immediately say to yourself the word pause.
And as soon as you say the word pause,
You'll find ease and calm.
Now notice how you feel.
Notice how you feel right now.
Notice your baby.
Notice everything beyond your baby.
Now let's come to conscious awareness,
Bringing back everything that you learned today.
One,
Slowly coming back into the present moment.
Two,
Three,
Four,
Feeling fresh,
New energy coming in as you breathe.
Five,
Six,
Seven,
Bringing back all the goodness you created in your practice.
Eight,
Nine,
Almost there.
And ten.
Feel back into your body,
Back into this moment.
Feel confident about your pregnancy,
Your birth and your postpartum journey.
Know that both you and your baby benefit from this meditation,
From this moment of calm.
Take this feeling with you,
Knowing that it's here for you whenever you need it.
