So when you're ready we will begin this meditation just by finding a comfortable position.
That position might be very different every day or every moment but know that you could be seated,
Maybe you lay on your side with pillows or even just sitting in a comfortable chair with your hands resting on your belly.
Anything that feels supportive and nurturing for you today is perfect.
Then close your eyes and just begin to turn your gaze inward as you soften your breath.
Let everything become a little bit more quiet and still.
Take a slow deep breath in through your nose and then a soft long exhale out of the mouth.
Again,
Inhaling through the nose and that soft long exhale through your mouth.
Just let your breath be gentle and natural.
Perhaps with each exhale you can feel your body softening a little bit more.
And now bring your awareness to the top of your head.
Just simply notice what you feel here.
Just bringing your awareness to the top of your head and then soften this area.
Releasing the crown of the head and letting this awareness move down as you soften your forehead,
Your eyes,
The back of your head,
Your cheeks,
And jaw.
Just noticing any tension as you scan through your body and softening these areas.
Bringing your awareness now to your neck and your throat,
Softening through your shoulders,
Your upper arms,
Elbows,
Lower arms into your wrists,
Hands,
Elbows,
And fingertips.
And bringing your awareness to your chest,
Your rib cage,
Your upper back,
Softening in this area.
Then releasing all the little muscles running down the spine.
Relaxing the mid back and the low back.
Then bring your awareness right to your chest.
Maybe you can notice the soft rhythm of your heartbeat.
Knowing that every beat of your heart your baby can hear.
This beautiful,
Loving,
Even pulse.
The sound that soothes them to sleep.
Moving your attention now to your belly.
That special and sacred space that holds and nurtures your little one.
Just take a moment to connect with this space.
Maybe noticing what baby is doing,
If they are active or they are peaceful and still.
Maybe you send them a little love.
Tell them I can't wait to meet you.
Whatever feels natural.
Taking a few big deep breaths here.
Just imagining releasing any tension.
Just taking these few breaths as a moment of connection between you and your baby in this relaxed,
Peaceful state together.
Just know that your baby feels your love.
Moving your awareness down through your hips,
Your pelvis,
Softening here.
Relaxing the thighs.
Letting go of any tension or squeezing in the front or back of the knees.
Releasing through the calves,
The shins,
Through the ankles,
All the way down past the feet and to the tips of your toes.
Feeling your whole body here.
Letting yourself be in stillness and quiet.
Just you and your baby within your body,
Resting and taking just a few quiet moments together.
Taking a moment to send baby some love once again.
And also sending a little love to yourself.
And then together,
Taking a big deep breath in through the nose and sigh it out through the mouth.
You can stay here for as long as you'd like.
Your body's doing a lot.
You might need some rest.
But this is where I will leave you with my guidance.
Thank you so much for being here today.
