Welcome.
Throughout your pregnancy,
You can think of your body as a garden,
Awakening in early spring.
Beneath the surface,
Seeds are sprouting,
And the soil is shifting to make space for new life.
Just like your body,
Creating a nourishing environment for your baby to grow,
Adjusting in ways both visible and invisible.
You might notice changes in your energy,
Mood or sensations,
Reminders from your body of the incredible work it's doing.
The focus of this meditation is to create a calm,
Safe space within,
A sanctuary you can return to whenever you feel the changes of pregnancy become overwhelming or uncertain.
Take a moment to find a quiet place to sit where you won't be interrupted.
We will 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 to keep them open with a soft gaze.
Let your hands gently rest on your lap or by your sides.
In a moment,
We will start by taking three deep breaths.
I will let you know when to start.
You are going to breathe in through your nose and out through your mouth,
Breathing in for a count of four and breathing out for a count of six.
I will guide you.
Finish exhaling your current breath and we will begin now.
Breathing in two,
Three,
Four,
Breathing out two,
Three,
Four,
Five,
Six.
Breathing in two,
Three,
Four,
Breathing out two,
Three,
Four,
Five,
Six.
Breathing in two,
Three,
Four,
Breathing out two,
Three,
Four,
Five,
Six.
As you continue to breathe,
Feel your body relaxing with each exhale.
Now let your breath return to its natural rhythm,
Feeling your body soften with each exhale.
Allow your jaw to release and your shoulders to drop.
You're here,
Exactly as you are.
There's no need to be any different or anywhere else right now.
While your body is creating a safe home for your baby,
Today we will focus on creating a safe place for your mind.
A place where you can return when the changes of pregnancy feel too much.
As we move through this visualization,
Remember that this is your own personal experience.
There's no right or wrong way to visualize.
It's about allowing your mind to explore a place where you feel safe and comfortable.
Imagine a place where you feel completely safe.
Let it slowly come into focus.
There's no need to rush,
Just allow the details to unfold naturally.
You might see a cozy room bathed in warm light,
A quiet forest where sunlight filters through the leaves or a serene beach where the sand feels soft beneath your feet.
Let this place unfold slowly like a flower opening to the sun.
What do you see?
Notice the colors,
The textures,
The objects.
Are there soft cushions,
Tall trees or endless waves?
Let the details become vivid in your mind as if you could reach out and touch them.
Now listen closely.
What sounds fill this space?
Perhaps the gentle rustle of leaves,
The soothing hum of insects or the rhythmic crash of waves.
Feel the textures around you,
The ground beneath you,
The air on your skin,
Is it warm like sunlight or cool like a mountain breeze?
Take a deep breath in and notice the scents of your sanctuary.
Maybe it's the smell of fresh pine,
The salt of the ocean or the sweetness of blooming flowers.
Let these sensory details wrap around you,
Anchoring you in this space of calm.
As you take in the sights,
Sounds and smells of your safe place,
Notice how you feel.
What emotions arise in this place?
Perhaps you feel a deep sense of calm,
Safety or warmth.
This is a space where you are free to relax,
Free to be yourself,
Free from any worries.
Let these feelings of security and contentment spread through your body.
Notice how in this moment there is nothing you need to do and nowhere you need to be.
You are simply here in this peaceful safe place,
Fully at ease.
Know that this safe place is always here for you.
It's a space that you can return whenever you need a moment of peace,
Comfort or security.
Now place your hands on your belly.
Imagine a soft golden light radiating from your heart,
Flowing through your hands and surrounding your baby.
This light is a symbol of your love,
Warmth and care.
A gentle connection between you and your growing child.
Send a loving message to your baby such as,
I'm here for you or you are safe with me.
Spend a few moments in this loving connection,
Feeling the bond between you and your baby grow stronger.
As we come to the end of today's meditation,
Take a deep breath,
Feeling the calm and connection you've cultivated.
Remember that you can return to this meditation and reconnect with your baby.
Connect with your safe place whenever you need a moment of peace,
Comfort or security.
Wiggle your fingers and toes,
Gently returning your awareness back to the present moment.
When you are ready,
Open your eyes if they have been closed.
Thank yourself for taking a moment to cherish the connection you have with 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.
