Welcome to this guided meditation and breathing exercise for expecting people.
This is a meditation you can either do alone if you are pregnant or with a partner.
We are going to start by sitting in a relaxed and comfortable position.
If you are doing this meditation alone with your baby I would like you to put a hand on your belly and a hand on your heart.
If on the other hand you are doing this with another person it would be nice if you would extend a hand to touch them.
Maybe you want to put a gentle hand on their lap or a palm over their belly or simply holding hands.
Keep in mind that you want to stay comfortable and relaxed.
I would like you if you could put your other hand on your heart so one hand on your heart and the other hand either on your belly or on your partner's belly,
Their lap or holding hand.
You can now close your eyes and allow your body to settle.
Let's take a deep breath in and exhale through the mouth.
Again a deep breath in and exhale everything through the mouth.
One last time breathe in and let it out.
Slowly start to deepen your breath by bringing it into your belly.
Ideally you want your belly to expand and not keep the breath on your chest but depending if you are pregnant,
How far along your pregnancy is,
It might be a bit trickier.
In any case you can always focus on your side ribs to open.
It might feel easier than to expand your belly depending on your pregnancy stage.
So let's take a deep breath in and a deep breath out.
Try to relax your body and breathe as deep as you can and as your physical state allows.
Let's take a deep breath in through the nose and out through the nose again.
Take notice on where your body is being touched by yourself and if so by your partner's body.
Let's take another deep breath in and out through the nose.
Inhale and exhale.
Inhale and silently in your mind say we are connected.
Exhale we are calm.
Inhale in your mind say we are connected and exhale say we are calm.
Inhale again and exhale.
Inhale we are calm.
Inhale and exhale we are connected.
We are going to do a 4-7-8 breathing.
You're gonna inhale through your nose for four seconds,
Hold your breath for seven seconds and exhale slowly through the mouth.
This time for eight seconds so I am gonna guide you.
Inhale two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold two three four five six seven out two three four five six seven eight in two three four hold six seven out two three four five six seven eight in two three four hold two three four five six seven and out three four five six seven eight take a deep breath in we're gonna take a deep breath in and fill ourselves with love exhale and silently say to your baby I love you take a deep breath in again feel the love silently say to your baby I'm excited to meet you take a deep breath in again exhale I am so proud to be your parent and let's take a deep breath in through the nose and exhale through the mouth gently wiggle your fingers and your toe your wrists your ankles and when you're ready open your eyes uh acknowledge yourself and thank yourself and if you did that with a partner acknowledge them and thank them too for taking the moment to connect together to connect with your baby take a last deep breath in through the nose and out through the mouth thank you for sharing this practice with me Sat Nam
