Hello,
This is a meditation to help you practice breathing through the contractions during labor.
We are going to call these contractions waves.
However,
I encourage you to use this meditation to help you navigate the mental and emotional waves of pregnancy.
The ups and downs of this crazy but beautiful ride.
For the first round of this guided meditation,
I will refer to waves and contractions.
Then I will simply refer to waves.
This meditation contains both a visualization and a breathing exercise.
This is an open-ended meditation.
So after three rounds,
I will quickly indicate it's the end of the guided part and you can continue practicing in silence and on your own for as long as you want.
Let's begin.
First,
Find a comfortable pose.
Either seated with your hands relaxed on your lap,
Perhaps with your back supported,
Or maybe laying on your back or on your left side if you're past the 20 weeks in your pregnancy.
Keep your eyes open and become aware of the space around you.
Take a long inhale through the nose and exhale through your mouth.
Do this two more times.
At the end of your last exhalation,
Allow your eyelids to gently close.
Imagine yourself floating in the ocean on the ripples of some small waves that gently drift you calmly through the water.
Feel the water beneath you.
Notice the sky above you.
Perhaps the sun shining on you and baby.
Start with the smell of the ocean.
Your body is completely relaxed.
Your mind is calm.
Then,
As the contraction starts,
Imagine being lifted by a big wave using your inhalation to get you to the very top of the wave.
Once you reach the peak of the contraction,
The peak of the wave,
Let it go,
Breathing out as you glide your way out through the depth of the wave,
Breathing down to your baby.
And as your contraction ends,
You float back to the calming water.
Stay relaxed as you focus your energy for the next big wave.
Go back to the feeling of calm and relaxation,
To feeling the temperature of the water beneath you.
Now the sun rays touch your skin,
Your hair floating.
Maybe some seagulls flying above you.
Imagine you can feel the next wave coming.
Allow your body to be lifted by this big wave as you inhale deeply and softly until you get to the very top of the wave.
Once you reach the peak of the wave,
Let it all go as you breathe out slowly,
Gliding your way out through the depth of the wave,
Sending your beautiful breath down to your baby.
As this wave passes,
You find yourself floating back to the calming water,
Fully relaxed,
Gathering strength and energy for the next big wave.
Go back to listening to the sound of the peaceful ocean.
Maybe you notice the smell of wet sand from a patch of land not far from you.
The sun gently caressing your skin.
The feeling of the water holding you in its arms.
Completely let go.
Soften your body.
And allow renewed energy and strength to fill in your body for the next big wave.
You can feel and hear this next big wave coming,
But you are calm because you know you are strong and capable.
Imagine being lightly lifted by this big wave using your inhalation to get you to the peak of the wave.
Once you reach the very top of the wave,
Begin to release your breath as you glide your way out through the depth of the wave,
Sending your exhale down to your baby.
And now you're floating back to the calming water,
Staying relaxed in the knowing that you are perfectly equipped to ride these waves.
That you have the wisdom in you to be able to serve the ups and downs of pregnancy,
Birth and life as you lovingly protect and take care of you and your baby.
Now if you'd like,
You can continue with this meditation.
Or if you prefer to finish here,
Simply bring your awareness to the space around you and lightly bud your lashes open.
