Welcome.
Thank you for joining me for this practice today of a prenatal meditation to support you in releasing stress and creating calm and connection in your body and with your baby.
Settling into a position that works for you,
Whether you'd like to be seated,
Lying down,
Using any props that make you feel comfortable.
Option to gently close your eyes either all the way or halfway so you can begin to turn your focus inwards.
If that's not comfortable for you,
Try finding a spot or field of view that you can soften your gaze upon.
Throughout your day,
There are endless people,
Things,
And thoughts trying to grab your attention.
Constant stimulus around you that takes your focus away from you and your connection with your growing body and baby.
Right here and now,
Visualize bringing your attention,
Your focus,
And your energy back to you,
Like a cup being refilled,
Magnetizing your energy back towards you.
Let's start by bringing your focus,
Your energy into the room you are in and then bringing your attention,
Focus,
And awareness to your body and how it feels right now.
Temperature,
Sensations,
Tension,
Tightness,
Growth,
Movement.
Give it all.
Just notice and check in.
No judgments here,
But just an observation of what is.
Now,
See how you can find a little more space in your body.
Perhaps you can sit up a little taller or stretch out a little more,
Taking up more space,
Finding or creating space.
Visualize turning your focus further inward.
Bringing your awareness to the more internal and subtle workings of your body and bringing your focus and attention to your baby.
Placing your hands to gently rest on your belly.
See what you feel and notice here.
If you've been really on the go and constantly moving or distracted,
Take this time to check in and even say hello to your baby,
Whether out loud or silently.
Option to gently rub your hands back and forth across your belly,
Gently massaging Make any last adjustments or fidgeting before finding your way towards a position that you can stay and be as comfortable as possible.
Bring your focus to your breath.
You don't need to change or do anything yet.
Feel,
Listen and observe.
Notice where your breath is going in and out through,
How it feels as it enters and exits.
Do you feel your chest and belly rising and falling as you breathe?
Notice if your breath feels deep and free flowing or shallow and a little stuck.
Notice if your breath is equal or not and explore what else there is to notice here.
The breath flows automatically.
The body knows how and when to inhale and exhale.
It knows how much oxygen you need and how to deliver it to your baby.
This connection with your breath is something you will have with you through pregnancy,
Labor,
Delivery and beyond.
A tool to support you in connecting,
Grounding,
Calming,
Balancing and ride in the ups and downs of surges.
You can nurture this relationship now so that it becomes second nature to use these tools.
Begin to make a conscious effort in how you breathe.
Take over the automatic function of breathing with a technique designed to calm and balance and assist you in slowing down the thoughts.
It's normal for thoughts or distractions to pull your focus away through this meditation.
Try to notice and acknowledge the distraction.
Follow along with me and start by taking a deep exhale,
Breathing out,
Audibly sighing your breath out through your mouth.
Take a big breath in through the nose and exhale,
Sigh it out through your mouth again.
One more time,
Same thing,
Inhale big through your nose and exhale,
Sigh out through your mouth.
Now take a deep breath in through the nose and gently close your lips and exhale out through the nose like you're sighing your breath out,
Fogging up a mirror.
Again,
In through the nose,
Out through the nose,
Slowing the breath down,
Stretching it out.
Inhale,
Exhale,
Inhale,
Exhale.
Stay connected with your breath,
Visualizing it,
Oxygenating all the cells in your body and nourishing your baby.
Now,
Scan the body internally and allow a wave of relaxation.
Relaxation to follow along the way as you check in from the crown of your head to your fingertips,
Down to your toe tips,
Letting relaxation follow you.
As you take your next inhale,
Repeating silently to yourself,
I go with the flow.
As you exhale,
Release anything that doesn't serve you.
Inhale,
I go with the flow.
Exhale,
I release what no longer serves me.
The inhale,
Connect with how that feels,
Going with the flow,
Surrendering.
As you exhale,
You're releasing,
Letting go,
Softening,
Lightening.
Continue just like that and connecting with and trying to embody these feelings.
Exhale,
Federate it.
Now check in.
Notice how this feels in your body and mind.
Notice any shifts,
Any changes,
Any insights.
Thinking yourself or carving this time out of your schedule for yourself to connect,
Be present and nurture this relationship with yourself and your baby.
When you are ready,
Slowly bring your attention back into the room you are in and slowly blink your eyes open if you feel ready.
