Find a quiet space where you can relax completely.
For most meditations it is usually best to remain upright,
However for the purposes of this relaxation you may find it nicer to lie down.
If you are in the second or third trimester of your pregnancy you may find it most comfortable lying on your left side with a pillow underneath your head and between your legs for support.
Whatever stage of pregnancy you are currently in just choose the most comfortable position for you,
Keeping your spine straight and supported.
Finally close your eyes and let your whole body relax.
Let go of any need to control your thoughts and know that this time is just for you.
There is nothing else you need to be doing right now in this moment but to be here anchored in this moment.
Bring your attention to your breath without any judgement or trying to control it.
Just take notice of how you are breathing.
Maybe your breath is fast or shallow.
Maybe it is already slow and steady.
Let go of any need to control it for now.
Just being aware of the rhythm of your breath.
When you are ready take five or six slow deep breaths drawing the air in through your nose and releasing it slowly out through your mouth.
With each inhale calling in a sense of relaxation and calm.
With each exhale letting go of any distractions,
Letting go of any tension,
Letting go of the need to control your thoughts.
Slowly allow your breath to return to its natural rhythm now.
This time breathing in and out through your nose.
Begin to turn your focus inward.
Bringing your awareness first to your head and neck.
Just notice if there is any tension or stress here physically or even in your mind.
Is there anything or any thoughts or worries you are holding onto that are no longer serving you or that you can let go of?
Maybe you are holding tension in your face or clenching your jaw.
Take a few slow deep breaths in and out.
Releasing any tension.
Letting your face soften.
Releasing all that no longer serves you.
Scan down towards your shoulders and upper back.
Again noticing if there is any tension you are holding here.
Any tightness.
How does this area feel to you right now?
Breathe in and out nice and slowly.
Let your shoulders sink down away from your ears.
Let your arms feel heavy drawing your shoulder blades back and down.
Release all tension from your shoulders and upper back now as you work with your breath.
Breathing in and out through your nose.
Focus now on your upper body,
Your chest and your belly.
Just noticing how these areas feel in this moment.
Does your chest feel tight?
Are you holding any tension in your stomach?
How easily is your breath able to flow in and out?
Let it all go.
Let your belly soften.
Feel your rib cage expand and your chest open up as you inhale.
And feel it gently contract as you exhale.
Release any tension with the breath.
Allow your mind to travel down towards your lower body,
Your hips,
Your pelvis,
Your legs.
Noticing how these areas feel.
Feeling where you may be holding any tightness or tension.
Are you gripping or clenching through your legs or your glutes?
Can you allow this part of your body to relax any further?
Take a deep breath in and out,
Releasing all tension here.
Allow your legs to draw down,
To sink towards the ground.
Allow them to feel heavy and soft.
Feel your whole body relax completely,
Anchoring down towards the ground.
Feel your body completely supported by the earth beneath you.
Know that you are supported and safe to let it all go.
Take a few more slow,
Deep breaths and mentally scan your body from head to toe once again.
Noticing if there is any tension,
Tightness or stress remaining.
Working with your breath,
Allow your body to soften as much as possible.
Allow your body and your mind to let go.
Allow your body and your mind to release and to surrender as much as you can.
Let your whole body sink into a state of total relaxation.
Allow your mind to let go of any lingering thoughts,
Worries or distractions.
Allow yourself to just be here in this moment,
Focusing on your breath and savouring this feeling of total relaxation.
When you feel ready,
Slowly begin to open your eyes,
Bringing your attention back to the present moment.
