Pregnancy Meditation

This meditation for pregnant women is suitable for women at any stage of pregnancy. Narrated in an easy to listen to Australian accent, the listener is guided through awareness of comfort and position, body scan toward relaxation and breathing as well as offering imagery and heart connection to the baby.

Transcript

Welcome to this meditation for pregnant women.

Prepare to take this time to honour yourself and your body.

Comfort is important.

You may wish to have some pillows or supports to hand.

You may also wish to have a pen and paper nearby.

Also know that you are welcome to change position through this session.

I encourage you to develop the skill of tuning into your body's language and if your body is asking you to move,

Please honour that request.

Depending on how many weeks pregnant you are,

You may find positions of comfort vary as your body changes.

If you choose to sit upright,

Ensure your behind is to the rear of the chair and the curves of your spine are supported.

You may wish to have a small pillow or a rolled towel behind your lower back.

If you choose to be on your back,

A pillow under your knees may increase your comfort.

Side lying is also an option.

Use a pillow between your knees and maybe even a support under your belly and possibly even another pillow to support your top arm.

This practice of listening to and concern for your posture will be useful to carry forward into your time as a mum as you carry out the activities of caring for baby.

Take your position of comfort and allow yourself to rest into the support and rest in again.

Do you need to tweak for extra comfort?

When your body says ah yes that's it,

You're there.

Notice your breath and allow a sigh out on your next out breath.

Sounding is welcome here too.

Ah.

Sounding can be helpful through active labour and generally intention release.

So get used to letting your body sound.

It's not easy for some of us but good to try.

Another great technique that you will possibly use as a mum is humming.

Take a breath in and hold the intention to connect with love to your baby and your body as you hum the breath out.

Humming to baby can be a very calming activity.

Check in now with your mind.

Just notice have you got lots going in in the realm of mental activity or do you feel ready to calm and be present with your body and your baby now.

Sometimes when we come to a place of silence thoughts can arise that we want to remember.

This is why the pen and paper.

Take a moment to observe your thoughts.

It may be helpful to imagine closing down some of those thought topics just for now.

Imagine minimizing them or closing them on the computer screen of your mind.

Not now thank you mind.

I'm having this time for me.

Now that you have brought yourself here in your mind let's move to your body.

If you can easily manage to do so place one hand on your heart space and one hand on your belly.

If this is not so easy simply imagine your hands in this position.

Welcome yourself here.

I am here now and arrive in body and mind.

You can keep your hands here or let them rest into a different position of comfort.

I invite you to offer gratitude to your amazing body.

Thank you body for all that you are doing at this time of my pregnancy.

To ensure you are as relaxed as possible take a body scan releasing and letting go if you find any tightness.

You may find that your body responds to different words.

Smooth your forehead,

Allow your eyelids to soften,

Drop your jaw,

Let your tongue be fat and soft in your mouth,

Drop your shoulders,

Allow shoulders and neck to melt,

Let your arms be heavy,

Allow your hands to loosen,

Drop and unwind any tension around your spine,

Let your belly release and be soft,

Melt any tension in your thighs and hips and pelvic floor,

Let your legs be heavy,

Sense that the muscles of your body are just draped over the bones and then let your bones be heavy.

Your body supported and safe in this place,

Safe to let go.

Notice your breath notice your breath and again practice a noisy sigh out.

Permission to sound.

Then just allow your body to breathe itself.

Come into your heart space now and ask your heart,

How are you today?

An answer may arise quickly,

Slowly or not at all.

All good.

Should you perceive an answer acknowledge that with thanks and within that there may be an indication of what may be desired or needed.

You may wish to use your notepad to jot this down.

Here we are inviting your inner wisdom to be heard.

Imagine opening up to the language of your heart.

Just listen.

Pregnancy is a time of change as you are well aware and for some of us change feels a little or a lot scary.

Bringing to the fore anxieties about unknowns.

For some of us it is excitement that arises with change,

Looking forward to new opportunities.

Where are you today on that spectrum?

Contemplate how best you can be supported through this time.

You may find that you move around on that spectrum of response to change and the new situations.

Take time daily to check in with yourself.

How am I today?

Body,

Mind and emotions.

Ask yourself what is it that will serve me well now?

To become at ease with the fact of the changes that are occurring now and that are ahead.

Know that what will be right for one woman will not be right for everyone.

You may find your knowing and also your voice encouraged to ask for what you need.

Pregnancy can offer not only physical growth but personal growth.

Right now bring your awareness again to your body.

A wide awareness of your beautiful pregnant body.

Thank you beautiful body.

There may be lumps and bumps and belly buttons and veins.

This is your body as it is.

The sacred body of a woman growing a life within.

Thank you beautiful body.

Let that adoration sink in.

If you are comfortable to do so place your hands on your breasts.

Simply feel the warmth of your hands over your breasts.

If you have an image of breast tissue you may wish to bring that to mind.

Perhaps imagine a light blue light swirling around and through your breasts.

Honour your wonderful breasts and the changes that they're experiencing.

Thank you breasts.

Allow your hands to rest again in a comfortable position and bring your awareness now to your pelvic bowl.

Bring to mind the bony structure that supports the uterus and other organs.

You may be experiencing the effect of hormones loosening off the muscles and ligaments.

Should this be uncomfortable you may wish to seek treatment from a women's health health professional.

In your mind's eye take a walk around your pelvic rim.

Start at the front at your pubic bone.

Notice any areas of discomfort and tweak your position if required.

Walking around the rim of your pelvis.

When you come to your tailbone area wander down the wide flat bone and go to the tip of your tailbone.

You may wish to do a pelvic floor contraction and feel if you can sense the pull on your tailbone.

In your mind's eye and imagination again wander back up from the tailbone to the pelvic rim around the other side and back to the pubic bone again.

Now let's go deeper.

Sense into your uterus now.

You may be early pregnant and your uterus still quite small or you may be almost determined your uterus more sizable or anywhere in between.

The amazing uterus.

Strong muscular protection for the baby within.

Able to stretch and then with labor your uterus will contract strongly.

Allow your awareness to imagine your uterus.

A large strong protective muscular organ.

Thank you body.

And of course your placenta.

Rich and luscious.

Connected to the wall of the uterus and providing nutrition to your baby.

Sense your shared blood as your body grows your baby.

If you're comfortable to do so place your hands over your belly.

Feel the warmth and glow from your caring hands.

Imagine light and warmth spreading from your palms towards your belly and to your baby inside.

If there is something that you wish to communicate to your baby now is a lovely time to do so as you focus on that connection.

It may be that nothing in particular comes to mind or you may have a message of love.

The Metta prayer is always a lovely message.

May you be filled with loving kindness.

May you be peaceful and calm.

And may you be well and happy.

You may wish to repeat that prayer including yourself and any other family members.

May we be peaceful and calm.

May be we filled with loving kindness.

And may we be well and happy.

Invite your baby to receive your heart energy.

Take a deep breath in and release out with a sigh.

I invite you now to become aware of your connection to your female ancestors.

To the nurturers in your life.

To all other women who have loved and nurtured beings through growth.

Sense your connection to a sisterhood of love and care.

Imagine your heart linking to multiple hearts around the globe.

Sparks of heart maternal love energy lighting the world.

Golden cord of connection not limited by time or space.

You may wish to bring to mind a grandmother figure or a figure from legends or myths or religion who for you represents nurturing mother energy.

And honouring our ultimate mother,

Mother Earth.

Spend a moment in honour to these sacred beings and to Earth.

And be open to receiving that nurturing energy for yourself.

Fill yourself with this nurturing divine feminine love energy.

And as we begin to move to a close,

Come back to your body and scan again.

Thank your body again.

Thank your baby for all that it is teaching you and will continue to do so.

As you begin to transition out of this time,

Start with slow movements,

Perhaps a deeper breath in and out.

And gently and in your own way and time,

Step back into your day.

Thank you for allowing me to share this time with you.

My warmest wishes to you all for your futures.

Thank you.

Reviews

So much gratitude for this beautiful meditation!! ❤️❤️❤️