Inhale Exhale: Quick Relief

This is a quick relief guided relaxation/meditation for when those moments of spiraling anxiety occur, primarily for those who have experienced miscarriage/early birth or the loss of a baby. This track is here to help ground you, bring you back into your body, calm and stop the intrusive thoughts, and allow you to move forward with your day. This is part of a series of guided relaxations/meditations for miscarriage and loss, pregnancy after loss, trying to conceive after loss, learning to live after loss, and support for times of stress and anxiety.

Transcript

Sit or lie down on your back or your side,

Close your eyes,

Let your body stop and settle.

Feel your arms and legs go limp,

Breathe in long,

Slowly,

And deeply through your nose.

And release the exhale through your nose for even longer and more slowly.

And again,

Inhale slowly and gently through your nose,

Feel your belly rise and the bottom of your lungs fill,

And breathing out through your nose,

Gently,

Slowly,

Letting your belly drop and your lungs empty and release.

Continue to breathe slowly and gently,

Naturally.

It is normal to feel anxious,

And that is okay.

Acknowledging your feelings is healthy and helpful.

Stopping and listening to this guided relaxation is very helpful for your mind and body at this time.

Allow yourself to settle into relaxation.

Tune into how your face and head are feeling.

Are they tight or tense?

Consciously let go and feel your scalp,

Brain,

And face relax.

Your jaw relaxes.

Your tongue is gently resting in your mouth,

Your teeth are lightly together,

Mouth gently closed.

Let the relaxing feeling flow down to your neck,

Shoulders,

Chest,

Back,

Arms,

Hands,

Abdomen,

Pelvis,

Hips,

And buttocks.

Feel everything let go and loosen.

Are you clenching your pelvic floor?

Let it go.

This relaxation now flows down your legs,

All the way down to your feet and toes.

Your whole body is relaxed,

Heavy,

But supported.

Breathe and relax.

If your mind wanders to worrying thoughts,

Just picture those thoughts blowing away like seeds from a fluffy dandelion.

Allow them to just drift away on the breeze and come back to being right here,

Right now,

Relaxing your mind and body and breathing gently.

Feeling relaxed and gentle.

Continue to relax and breathe for as long as you need.

If you start to feel anxious again during your day,

Come back to being in your body,

Breathing and blowing your worries away.