Hi,
I'm Elizabeth Garzarelli,
Licensed therapist.
Together,
Let's settle.
Soften,
And step out of ordinary time.
Find a comfortable position.
Let your body settle.
Supported,
Safe,
And deeply relaxed.
Allow the weight of your body to be held completely by the surface beneath you.
You are supported.
You are cared for.
You are safe.
Place one hand gently on your belly.
And the other over your heart.
Feel the warmth beneath your palms.
The natural soothing rhythm of your breath.
On the quiet presence of your baby.
Resting.
Listening.
Responding.
Take a long,
Slow breath in through your nose.
And gently release it through your mouth.
As though you're fogging a mirror.
Feel your shoulders soften.
Feel your ribs expand.
Feel your whole body exhale.
With each breath out,
Let something go.
A thought.
Attention.
A memory of something unfinished.
Let it all drift away.
There's nowhere you need to be.
Nowhere you need to be right now except here.
Nothing required of you except softness and presence.
Let yourself drift gently down.
As though floating on warm water.
Your muscles loosen.
Your mind begins to slow.
In the most comfortable,
Peaceful way.
Take another slow breath in.
And as you release it,
Imagine your whole body exhaling for you.
Let everything inside you grow softer.
Calmer.
More open.
Feel your hand resting on your belly.
And notice the gentle rise and fall.
You and your baby have been communicating since the very beginning.
In sensations,
In energy,
In warmth,
In instinct.
This connection is ancient.
Wise.
Loving.
You're doing beautifully.
Now imagine a warm golden light above the top of your head.
Soft.
Radiant and alive.
Like sunlight that knows exactly how to care for you.
The light begins to flow into the crown of your head.
Warm and soothing.
Melting any tension it touches.
Feel it relax your scalp.
Your forehead smoothing.
All the tiny muscles around your eyes softening.
Your jaw loosening.
Unhinging slightly,
Releasing any tightness.
Your tongue rests comfortably in your mouth.
Your temples relax.
Feel this golden light move slowly down your neck.
Unwrapping layers of tension.
Moving across your shoulders.
Letting them drop just a little more.
Releasing anything heavy you've been carrying.
It moves down through your upper arms.
Your elbows.
Your forearms into your hands and fingers.
Your hands may or may not.
Feel warmer.
Or heavier now.
Or lighter.
And more open.
And any of these sensations are perfect.
The light flows through your chest,
Bringing ease to your lungs,
To your ribs,
To your heart space.
Your breath becomes so gentle.
The golden warmth now fills your entire back.
Upper back releasing.
Middle back softening.
Lower back melting into comfort.
Now the golden light pours into your belly and womb.
The sacred center of creation and intuition.
And your baby feels this warmth too.
And responds with calmness.
Peacefulness.
Connection.
The light moves through your hips,
Your pelvis,
Your glutes and thighs,
All the muscles that support birth.
All the muscles that guide your baby safely forward are bathes.
And soothing golden warmth.
Feel it traveling down your knees.
Your calves.
Your ankles.
Into the soles of your feet and all the way to your toes.
Your whole body glows with peaceful golden light.
Every sound around you supports this journey.
Every breath takes you deeper.
Every heartbeat connects you more intimately with your baby.
You are safe.
You are supported.
You are deeply healed.
Deeply relaxed.
Now imagine a place that feels profoundly safe and beautiful.
Your own sanctuary.
Your inner birthing temple.
It might be a peaceful forest clearing with sunlight filtering through soft green leaves.
Or it might be a warm beach,
Where the waves move in gentle,
Steady rhythms.
Or maybe it's a mountain meadow.
Drenched in light.
Open and free.
See all the different colors around you.
Vibrant yet calming.
Feel the ground beneath your feet.
Steady.
Warm,
Inviting.
Notice the air.
Temperature.
The scent,
The quality of light.
Hear all the soothing sounds around you,
Perhaps birds or waves or a breeze or just stillness.
Let yourself be here.
Let this place embrace you.
In this sacred sanctuary,
Your nervous system settles.
Your breath deepens.
Your mind quiets.
Your body remembers its ancient wisdom.
The wisdom of birth.
Of opening,
Of allowing.
Countless women before you have walked this sacred path.
Their strength is with you.
Their calm is with you.
Their love surrounds you like a circle of light.
You're part of an ancient and unbroken lineage of women who have listened to their bodies,
Welcomed their babies,
And discovered strength within themselves.
The wisdom of these women lives on,
And some of it lives within you now.
Here in your sanctuary,
You rest,
Supported by nature,
Supported by the women who came before you,
Supported by your own wise body.
Stay here for a few breaths.
Feeling the air move around you.
Feeling the safety.
Feeling the peace.
Now bring gentle awareness to your right hand.
Feel the skin.
The temperature,
Tingling aliveness in your fingertips.
Imagine now that a cool,
Soothing numbness begins spreading through that hand.
Soft at first.
Like dipping your fingers in cool water.
With every breath.
Coolness grows.
Gentle.
Calming.
Like a natural anesthetic.
It spreads to your palm.
Your knuckles.
Your wrist.
Cool.
Taintly.
Neutral.
A sensation of pure comfort.
This is your comfort hand.
Let the numbness deepen if you wish,
As though your hand is becoming lighter.
Or heavier,
Or simply pleasantly distant.
Now imagine transferring that soothing numbness from your hand.
To your lower belly.
Your womb.
Your pelvic muscles.
Your lower back.
You may imagine gently placing that hand there.
Or simply sending the sensation through intention.
With each inhale,
The comfort gathers.
With each exhale,
It moves downward,
Flowing like cool silver light or soft blue mist or shimmering gold.
Whichever color brings you ease.
Your lower body becomes wrapped in this calm,
Cooling comfort.
Muscles relax.
Muscles open.
Muscles soften automatically.
Any sensation becomes simply one.
Or gentle pressure.
Or rhythmic waves of energy,
Only sensation with purpose.
You are in control.
Your body knows exactly what to do.
Now imagine each wave or surge of labor as a gentle movement of energy.
Arising.
A peak.
And a soft release.
In your mind,
You see or feel.
These waves approaching.
Beautiful.
Predictable.
Manageable.
Like ocean waves that lift and lower you effortlessly.
Every surge,
Your body opens a little more.
Your baby moves a little lower.
You become even more connected.
Repeat silently.
Slowly.
Just in your mind.
My body and my baby.
Work together.
In perfect harmony.
Each breath brings comfort and calm.
Each wave is a wave of love.
I welcome the rhythm of birth.
I am safe.
My baby is safe.
Feel yourself breathing through each imagined wave.
Inhale and calm.
Exhaling openness.
Allowing your body to respond naturally.
See your cervix softening.
Opening,
Expanding.
See your baby gently turning.
Descending.
Following the path prepared for them.
Each wave brings progress.
Each wave brings closeness.
Each wave brings your baby nearer to your arms.
You remain the calm center of this entire process.
You are strong.
You are capable.
You are powerful.
And you are beautifully supported.
Now bring your awareness fully to your baby.
Feel their presence.
Not just physically.
But emotionally.
Spiritually.
Energetically.
Imagine sending a warm wave of love from your heart down into your womb.
Feel your baby respond in whatever subtle way they do.
With stillness.
With movement.
With a sense of connection.
Say silently to your baby.
When the time is right.
Will work together in perfect harmony.
You'll move easily through the birth path.
Guided by love and light.
We are a team.
You are safe.
I am safe.
Picture your baby surrounded by golden light.
Floating peacefully.
Calm,
Content.
Perfectly held.
Feel the bond between you.
A bond older than memory.
And stronger than anything in the world.
Your baby already knows the way.
Your body already knows the way.
You're working together beautifully.
Now imagine the moment of birth.
Not as a single instant,
But as a flowing,
Easeful unfolding.
See your body opening naturally,
Efficiently,
Calmly.
Imagine yourself breathing beautifully through each stage,
Your face soft.
Your shoulders relaxed.
Your mind focused and serene.
See your baby's descent,
Smooth,
Fluid,
Safe.
See your baby emerging into the world.
Your hands reaching,
Your heart expanding,
Your whole being filled with awe.
Imagine holding your baby to your chest,
Skin to skin,
Their warmth against your heart,
Their breathing syncs with yours.
Feel the overwhelming love,
The relief.
The amazement.
The deep,
Profound joy.
Let yourself feel it now.
This is your birth story.
This is your power.
In a moment,
I'll count from one to five.
When I reach five,
You'll return fully to the present moment,
Refreshed,
Confident,
Peaceful,
And deeply empowered.
All the suggestions and images that you've received today.
Are going to remain rooted in your mind and your body.
Both consciously and subconsciously.
Ready to guide you through labor and birth.
One,
Becoming aware of your breath again.
Two,
Feeling gentle energy returning to your hands and feet.
Bringing this calm confidence back with you.
Four,
Taking a deeper breath in.
Beginning to stretch gently,
A soft smile forming.
Five,
Eyes open,
Fully alert,
Feeling peaceful,
Strong,
And beautifully prepared.
I'm Elizabeth Garzarelli.
Thanks for spending this time with me.
Come back tomorrow.
And give yourself this time again.
