Welcome.
The focus of this meditation is grounding.
Grounding becomes essential as a way to steady yourself in the ever-shifting landscape of pregnancy.
It helps you to anchor in the present moment offering a sense of calm and tethers you to the steady parts in your life even as everything else feels like it's in motion.
Take a moment to find a quiet place where you can sit where you won't be interrupted.
We'll be sitting for some time so make any adjustments to ensure you are comfortable.
You may wish to use a cushion or blanket for additional comfort.
I invite you to close your eyes if that feels natural or keep them open with a soft gaze.
Let your hands gently rest in your lap or by your sides.
Take three deep breaths in through your nose and out through your mouth.
As you continue to breathe feel your body relaxing with each exhale.
Now let your return to its natural rhythm feeling your body soften with each exhale releasing any tension like leaves gently falling from a tree.
Allow your jaw to release and your shoulders to drop.
You are here exactly as you are.
There is no need to be any different or anywhere else right now.
Pregnancy is a time of change,
Exciting,
Challenging and sometimes overwhelming.
This activity will help you to connect with the here and now offering a sense of calm as you navigate your day.
Bring your attention to the world around you.
Let's explore your senses one by one as anchors to the present moment.
What can you hear?
Notice the sounds closest to you and those that are far away.
What can you feel?
Pay attention to the sensations in your body.
Perhaps the support beneath you,
The warmth or coolness of the air or the texture of your clothing.
What can you see?
If your eyes are open notice shapes,
Colors,
Shadows and light.
If your eyes are closed focus on the light behind your eyelids or any images that arise.
What can you smell or taste?
If these senses are present notice them with curiosity.
Gently remind yourself I am here in this moment,
Right now,
This is enough.
Now imagine yourself sitting beside a gentle stream.
The water flows steadily carrying small leaves on its surface.
Take a moment to observe your thoughts,
Feelings or worries big or small.
There's no need to judge them.
Imagine that each one is a leaf floating on the stream.
If a thought feels heavy or sticky gently place it on a leaf and watch it drift downstream.
You don't need to push it away or hold on to it.
Let the stream carry it away at its own pace,
Always flowing.
Bring your attention to your belly.
Place one hand on your belly and the other on your heart.
Feel the warmth and connection between these two spaces.
With each breath notice the way your hand rises and falls.
You might even imagine this movement as a gentle wave flowing between you and your baby.
Take a moment to send your baby a loving message.
You might silently say to them,
I am here with you,
We are growing together.
Feel the connection between you and your baby strengthen with each breath.
Now let's turn to affirmations,
Powerful words to anchor you in this moment.
I am grounded in the present moment.
I am grounded in the present moment.
I am grounded in the present moment.
Let each affirmation settle deeply within you.
My baby and I are safe.
My baby and I are safe.
My baby and I are safe.
Let each affirmation settle deeply within you.
I can do this.
I can do this.
I can do this.
As we come to the end of this meditation take a few deep breaths.
Gently wiggle your fingers and toes and bring your awareness back to your surroundings.
When you're ready open your eyes.
Take a moment to acknowledge the time you've given yourself today.
Time to ground,
Connect and nurture both you and your baby.
Embrace the journey of this pregnancy with an open heart knowing that each day brings you closer to meeting your baby.
You are doing the best that you can.
