Hello and welcome to this relaxation practice for expecting fathers who are waiting in anticipation for the arrival of their newborn.
This practice is to relax the thoughts that overpower the mind with worry and stress and to help build trust within.
Get into a comfortable position that suits you best at this time.
You may choose to sit on a chair or lie down on a bed.
Take this time for yourself and all the lists,
Chores and deadlines will wait as you rejuvenate.
Once you settle,
Close your eyes and focus on my voice.
Being an expecting father and starting this journey of fatherhood comes with expectations and responsibilities.
You may have racing,
Stressful and happy thoughts and thoughts about planning and preparing for the new baby.
You are supportive to your partner and continue to show your love and care.
You may not reveal much about your worries and pretend to be calm and collected.
And here is a reminder to have trust and faith.
Visualize in your mind's eye and know that you are strong and courageous.
You have love in your heart and the will to fulfill your dreams to being the adorable father to your precious baby.
Accept with intent to relax yourself.
Release all the tightness and the grip of worry and allow for calmness to cradle you.
Begin to notice your breath,
The inhalation and the exhalation,
The ebb and flow of your breath.
Observe the fluctuations in the mind and the chatter that may be pulling you away from being present with your breath.
Let the chatter be.
Focus on your breath.
As you inhale the chest and belly rises and as you exhale the chest and belly falls inwards.
Let the breath flow in a rhythm relaxing your body.
Slowly with ease begin to relax any tightness in your muscles and joints that help your feet and legs.
The muscles and joints that hold your hips and buttocks.
Your groin and your pelvic muscles and joints that connect your lower body to your upper body.
Your abdomen and the abdominal muscles and back muscles that hold you together.
Slowly with ease begin to relax your strong spine that connects your tailbone to the back of your neck,
Keeping you tall and steady.
Relax your chest and notice it rise and fall with each breath.
Relax your throat and energetically ease your neck to feel your collarbones,
Your shoulders,
Your arms,
Right to your fingertips.
Relax.
Visualize the tension melt away as you sink into the surface.
As you sink deeper,
Relax the tightness in your jaws and part your teeth.
Gently let the tongue fall from the roof of the mouth.
Ease the frown lines on your forehead.
Let your calm warm breath surround your entire head from the top of to the back and the sides of your head.
Visualize now the beating of your healthy heart as it works tirelessly to keep you well.
Nurture your heart as it holds any pain and hurt.
Let it go.
Invite love and happiness to fill your heart.
With every heartbeat,
Feel the confidence of being an adorable father.
Your heart knows you well,
So trust its knowing.
Picture now your forehead.
It is relaxed and soft.
Bring your attention to the center of your forehead and visualize a luminous radiant light.
See yourself in that light as a courageous,
Respectful and generous individual who is confident and intentional in all he does.
He is capable of taking on responsibilities and challenges with open arms and he is not afraid to seek help when needed.
Visualize yourself as a devoted and inspiring partner and father as you prepare yourself for fatherhood.
Visualize now your partner in you holding each other and cuddling your newborn.
Stay with this luminous,
Wondrous image in your heart and your mind.
With trust and gratitude in your heart,
Become aware of your inhale and exhale within.
Gently open your eyes.
This relaxation is for you whenever you need to relax the tightness and the doubts and feel confident and courageous.
