Connect With Your Baby - First Trimester Of Your Pregnancy

Welcome to this guided meditation practice for the first trimester of your pregnancy. Congratulations on this magnificent journey. Appreciate this wonderful path you are embarking upon, entering the most privileged position on this planet that is motherhood.

As your heart grows with love for your baby’s arrival, you may experience overflowing emotions of joy and nervousness. But you have come to the right place to ease all your worries and to prepare your body and your mind for the most magical time of your life.

This practice intends to allow yourself some time and space to be one with your pregnancy. This is your time to connect with your baby, to release any fears or worries surrounding your labour, to ease any discomfort or pain, and to ultimately honour this incredible journey you are on.

Transcript

Welcome to this guided meditation practice for the first trimester of your pregnancy.

Congratulations on this magnificent journey.

Appreciate this wonderful path you are embarking upon,

Entering the most privileged position on this planet,

That is,

Motherhood.

As your heart grows with love for your baby's arrival,

You may experience overflowing emotions of joy and nervousness,

But you have come to the right place to ease all your worries and to prepare your body and your mind for the most magical time of your life.

The intention of this practice is to allow yourself some time and space to be one with your pregnancy.

This is your time to connect with your baby,

To release any fears or worries surrounding your labor,

To ease any discomfort or pain,

And to ultimately honor this incredible journey you are on.

So go ahead and settle yourself into a nice and comfortable position.

You can be sitting upright or lying down,

It's totally up to you,

Whatever feels more comfortable for you today.

If you decide to lie down,

You may also try lying on your side,

Especially if you are already a long way into your pregnancy.

Place some cushions wherever your body may need them.

Once you have settled in comfortably,

Gently close your eyes.

Now,

Bring your gentle attention to your breath.

By focusing on your breath,

You gain more control over your nervous system,

Allowing you to become less reactive to stress and worry that you may be experiencing in your pregnancy.

Mindful breathing allows you to gently pause the chatter in your mind while intentionally increasing oxygen to your body and your growing baby.

A few deep mindful breaths can be an instant soothing sanctuary within which your body,

Mind,

And your baby are connected.

So let's begin by just noticing your inhales and exhales.

Noticing the air flowing into your body through the nose,

Traveling down into your lungs,

And expanding your belly gently.

Feeling the soft expansion in the body as you breathe in,

And then releasing the breath out slowly and gently,

Allowing the body to contract again.

Begin to notice the space between the breaths.

Notice the space between each inhale and exhale.

Notice the space between the exhale and the inhale.

Just following the continuous movement of the breath and how each breath cycle connects to the other.

And you don't need to pause when you do this,

Just notice this natural space as it occurs when you breathe.

Notice the inhale,

The space,

The exhale,

The space.

Notice how this space is nothing but a continual flow of breath.

The inhale moves to the exhale,

And the exhale moves to the inhale.

If at any point in this practice you will become distracted,

That is perfectly okay.

Thoughts will come and go.

That is the simple nature of the mind.

And when you notice your thoughts have strayed,

Gently acknowledge that you have been distracted and return your gentle attention back to the breath.

You may also note to yourself the following simple steps phrases to keep yourself grounded.

I am happy where I am and as I am,

Right here and right now.

As you continue to observe the breath,

Begin to deepen your inhales and exhales.

So breathing in for a little longer,

And breathing out more slowly and steadily.

And as you continue to breathe deeply,

Allow your awareness to return to your eyes and take a moment to notice just how comfortable it is to just rest and allow your eyelids to remain closed.

And realize how all the little muscles around your eyes are becoming more and more relaxed.

As your eyelids rest closed peacefully,

Any little worry lines around your eyes disappear completely.

And this same quality of relaxation drifts down and around your cheeks and your nose.

Maybe you can feel the breath here more prominently,

Feeling the slight tickle of the air as it exits your nose.

This gentle relaxation drifts down to your mouth,

Relaxing your jaw,

Allowing your entire face to become soft.

Rest the tip of your tongue behind your front upper teeth and feel this wonderful sense of relaxation settle into every muscle in your face,

Every nerve,

Every cell.

And as this relaxation deepens,

Your body and your mind release all the tension you have been carrying.

Allow this relaxation to now drift in and around your shoulder,

As you give yourself the permission to drop your shoulders down even deeper,

Down away from your ears.

And as your shoulders go loose,

The relaxation flows down through your upper arms into your elbows,

Your forearms,

Your wrists,

Your hands,

And each of your fingers.

Your arms and hands are feeling very comfortable and soft.

Your entire upper body is becoming perfectly relaxed.

Now,

Take in a deep breath and release all tension from your chest area.

Release any worry or stress from your heart.

Release any nervousness or fear from your belly.

And as your breathing becomes softer and rhythmic,

Feel your body respond to this slow,

Comfortable breathing.

Your body is learning to release tension from all of your muscles,

From the very top of your head and through the entire upper body.

The circulation in your body is flowing smoothly and freely,

Miraculously bringing just the right amount of oxygen to your baby,

As well as to every part of your muscles,

Every nerve,

Every cell,

And every organ within your body.

Allow positive and soothing thoughts to replace any negative ones that may have been troubling you recently.

So just allow good and relaxing thoughts to flow to you now as your relaxation continues to drift into your lower body.

So just allow yourself to relax even deeper now,

Relaxing your pelvis and your hips.

It is essential that this part of your body is soft and loose,

Allowing your birthing muscles to learn to be free of all tension.

So with every out-breath,

Release all tension and stress from these parts of your body,

Allowing this smooth and gentle relaxation to melt all the way down through your legs and your feet,

Melting all the way down into the ground,

Just like a soft spring rain melts into the earth.

As you continue to take these slow,

Gentle,

Deep breaths,

Consciously make an intention to release all doubts surrounding your birthing.

As you breathe in this soft and comfortable relaxation,

Your mind is filled with assurance,

Confidence,

And total calm.

And as you fill your mind with a sense of joy and anticipation,

You approach your birthing as a loving,

Informed,

And protective parent.

See yourself making decisions that you know are exactly right for your baby and yourself.

Allow yourself to place trust within your body and your mind.

That everything will be okay as you welcome your baby into your world.

And now,

As you continue to enjoy this peaceful and relaxing feeling in your body,

Shared by you and your baby,

Notice if you can experience any tension,

Discomfort,

Or pain anywhere.

Where is your body most tense?

And as you locate this area,

Spend a few more moments breathing deeply into this part of your body,

Allowing this area to soften and relax.

And notice that you can change the feeling of discomfort,

Perhaps to a feeling of warmth or heaviness,

Maybe a gentle pressure or numbness.

And as you continue to breathe deeply into this area of discomfort,

Feel the sensations in your body change,

Becoming more relaxed and comfortable.

Imagine when you breathe in,

The relaxation flows to the area you want to relax.

As you breathe out,

Feel the tension leaving with your breath,

Keeping your breathing slow,

Deep,

And comfortable.

Breathing in relaxation,

And breathing out tension and anxiety.

You are now feeling very peaceful and calm.

You are feeling the warmth of this relaxation coursing through your body freely,

From the top of your head all the way down to your toes.

Allow all these soothing feelings to wash over you.

Feel the deep state of calmness that you will be able to carry with you even after this practice.

Allow the breath to settle.

Allow the breath to return to its natural soothing rhythm.

It is natural and effortless.

There is nothing you need to do right now.

The breath flows freely now,

Like a gentle breeze,

And allow this image of a breeze to drift you into a place in your mind that is very peaceful and serene.

Imagine you are in a field of flowers.

The sun is shining warmly on your skin.

The sky is clear,

Vibrant blue.

You see birds flying in the distance,

Chirping their beautiful melodies.

You see trees growing tall and sturdy,

The leaves rustling gently in the breeze.

You hear bees buzzing,

Landing from one flower onto the next.

And you can even hear a faint sound of a stream trickling.

The sound of the water soothes your soul.

You take a moment to tune in to all the beautiful sounds around you.

You notice yourself standing on soft green grass,

Barefoot.

The grass feels so soft underneath your feet,

Massaging your feet gently.

You wiggle your toes and allow them to feel playful.

You take a deep breath in and inhale the fresh air.

You close your eyes and allow yourself to be infused with the warm rays of the sun.

This place is so peaceful.

You have never experienced anything quite like it.

You are so excited for your baby to experience this beautiful world,

To see all these beautiful places,

To feel the sun shining down on them,

Warming their little bodies gently.

They are going to have such a wonderful life,

Full of endless possibilities and heartwarming moments.

Acknowledge this pure desire in your heart for your baby to have a good life.

You know you will do everything in your power to make that happen.

You believe in yourself and your capabilities that you can give your baby the life they deserve.

As you look down,

You fix your gaze on your belly,

Right where your baby lies.

Your baby is enjoying this beautiful nature around you,

Just as much as you are.

They feel happy and joyous to know that you are so relaxed here,

Spending some quality time with your little one inside your body,

In this peaceful place.

This peaceful place is all for you and your baby to enjoy.

Allow the sun to nurture you and nourish you.

Feel the warmth of the sun soothe your body.

Your mind is clear and free from all tension.

Your baby is feeling peaceful and calm inside your belly.

Your whole body is relaxed and in complete tranquility.

Everything is just right.

And as you enjoy this beautiful place,

You notice a bench right next to a beautiful oak tree.

You decide to walk towards the bench and take a seat.

And as you do,

Imagine the rays of the sun begin to surround your body.

And as you take a deep breath in,

The golden light of the sun enters your body and begins to illuminate you gently.

Breathing in this warm golden light,

And when you breathe out,

You release discomfort,

You release pain,

You release fear.

This golden light is helping you to feel safe and secure in your pregnancy.

It is cleansing and nourishing your body.

It is calming you from the inside out.

And as the golden light reaches your baby,

It surrounds them with this pure,

Comforting,

And soothing energy.

Your baby is protected.

Your baby is supported.

Your baby has everything they need to be born healthy,

Happy,

And strong.

This golden light has now filled your body with calming,

Soothing,

Relaxing energy.

And you feel a sense of stability.

You feel balanced and grounded.

Your whole body is radiating and is in perfect harmony.

Know that this golden light is always inside of you.

And you can draw on it anytime you may need it.

Know that this golden light is always yours.

And as you allow for this golden light to orbit your body,

Acknowledge just how much you love yourself.

Notice how this love beautifully extends out to your baby.

And now,

I invite you to place your left hand on your heart and your right hand on your belly.

And as you take a couple of deep breaths here,

Allow these breaths to be full of love and gratitude for your baby.

And when you inhale,

You feel these loving feelings enter your palm,

Travel through your left arm,

Through the chest,

Into your right arm,

And into your right palm.

These loving feelings now enter from your right hand into your belly,

Where your baby lies.

It is almost as if you are creating this beautiful chain right from your heart to your womb,

Strengthening the connection between your heart and your baby.

So,

Breathing in love into your heart and breathing out love into your baby.

Feel the warmth of your right palm on your belly,

Bathing you and your little one in love.

You are sharing these wonderful and caring emotions with your baby now.

And as you allow for this love to orbit your body,

Know this connection between your heart and your womb is always there.

You are always able to fill yourself with love and gratitude and share these feelings with your little one.

So just allow yourself a moment to continue basking in this deep state of relaxation,

Soothing your mind,

Body,

And your precious baby.

As this practice gently comes to an end,

Thank you for listening to this meditation and taking some time to nourish yourself and your baby.

Send gratitude to your body.

Take a moment to recognize that you are extraordinary.

You are strong.

You are invincible.

Allow feelings of pure joy to spread into every part of your body.

You are so looking forward to holding the baby in your arms and teaching them everything you know about life,

Kindness,

And love.

You will welcome this baby into this beautiful world with many things to see,

Many things to experience,

Many emotions to feel,

And many places to explore.

Send some gratitude to yourself for having taken the time to be with yourself and your baby.

Each time that we pause and take a few moments to feel grateful and appreciative,

We are changing our lives for the better.

So for the last few moments now,

Fully immerse yourself in these feelings of love and compassion.

Acknowledge that you have immense gratitude for what your baby gives you and what you are able to give to your baby.

Honor yourself and the connectedness you have shared with your baby today.

Now,

Become aware of your surroundings and feel the energy slowly returning to your waking body.

Begin to feel your toes and your fingers,

Maybe give them a little wiggle.

Shrug your right shoulder up towards your ear and gently release.

Shrug your left shoulder and release.

Move your head from side to side.

Draw a couple of circles in the air with the tip of your nose.

Tune in to the surface you are sitting or lying on.

Notice any sounds around you.

Notice any sounds that are far and any that are nearby.

Feel the temperature of the air and how it feels against your skin.

And finally,

Notice how you feel.

Notice your feelings and emotions.

Notice your thoughts.

Just check in with yourself for a brief moment.

And you have done a wonderful job today.

When you are ready,

Gently open your eyes back to the world around you,

Feeling relaxed,

Joyful,

And refreshed.