Hello and welcome to this pregnancy after loss meditation track.
My name is Lucy,
I'm a bereaved mum and I too have walked this path before you and I wanted to create something that you could use when you felt triggered because pregnancy after loss is or can be a very turbulent time and there will no doubt be situations and circumstances or people that you come into contact with who will trigger you in some way.
So this track is designed to be used after your experience of feeling triggered and its aim is to reduce anxiety and to promote a little sense of calm.
So you may be experiencing now some very strong emotions and you may also be feeling a physical response to your emotional state also.
The way that we feel emotionally or the way that our thoughts present in our mind can have a direct impact on how we feel physically.
So whatever you are feeling now in this moment I'd like you to invite an energy of acceptance because what you have been through and what you are now going through is incomprehensible and nobody will understand how this feels for you unless they too have walked this path.
So we're going to be using a technique which is called the RAIN technique and it's something that comes in very handy if you feel overwhelmed and triggered.
It's a technique that we often use in the teaching of mindfulness practices and it can be very helpful when dealing with strong emotions.
So the invitation here then is not to get caught up in the story of what's happened,
The details around what's triggered you today.
Rather the invitation is to drop into your body and to connect with the physical sensations that this trigger has caused and to connect with your emotions and to acknowledge that thoughts will come in.
That's what happens.
We're not trying to empty the mind of thought.
We're just learning to be an observer.
So whenever you find yourself getting caught up in the story or the detail of what's triggered you today,
Try to come back to the sound of my voice and my instruction.
Now to begin,
Finding somewhere to rest comfortably.
So the first part then of this meditation is to recognize how you feel.
It's recognition that you are suffering and you may even want to name how you feel if you know.
Sometimes it can be helpful to match the way that you feel with a particular weather state.
So for example if you feel angry it could be hurricane or if you feel sad it could be rainy.
Whatever you feel matches the way that you are and only you know the answer to that.
So this is just to recognize first of all that you are in emotional distress and that may even have manifested into physical distress.
Now the second part of this process is to accept.
It's to accept that this is difficult.
This is really hard for you right now and that's okay.
It's absolutely okay that this is difficult.
So bringing in a sense of acceptance and you're just doing this as best as you can because this process is not easy.
And so moving on to the third part of this process which is to investigate.
So dropping your awareness into your body.
Do you feel your emotions in your body now and if so where?
Where in your body do you feel this distress?
Is this distress affecting the way that you are breathing?
Is it causing you emotional and physical pain?
Really investigate where?
Where in your body is this felt sense of distress?
And you may be able to locate it or you may not.
And then the fourth part of this process is to bring in a sense of nurture.
So nurturing your own needs.
Bringing in some compassion for you and your suffering.
Recognizing that this is hard and that it's okay.
It's okay to feel triggered.
It's okay that you feel a mix of emotions because you are human and you are doing your best and the healthiest thing to do is to express how you feel.
So let it be.
Let the tears flow.
Let the anger go.
Bring in that sense of compassion that you would show another in distress.
Maybe offering yourself some kind words of wisdom.
So this whole process is about helping you to name how you're feeling.
Bringing in this mindful awareness and a kind acceptance of exactly how you are.
This journey is a journey that is not an easy one but it's really important that you bring in as much care and comfort and ease as possible.
Remembering that you're only human and you're doing your best and that triggers will absolutely happen.
So it's important that you take the time to take care of yourself when you do feel triggered.
Take care of you and your baby.
So in your own time then you may wish to move your body.
If you have had your eyes closed today you may want to open your eyes.
And before moving on to your next activity,
Whatever that may be,
Maybe just taking a while to to sit and to rest.
Really bringing in a sense of gratitude for this time that you have taken today.
To care for the whole of you.
Creating that beautiful environment to nurture the life inside you.
