Adiom and welcome to your mindful mother meditation.
This little meditation is based on the mindfulness practices and the aim is for you to become centered,
Quiet and calm within your own body.
It is also a moment to connect with your unborn baby.
So wherever you are,
Make sure that you are seated in an upright position,
That the spine is nice and long and that you can feel the support in your heel.
Make sure your shoulders are rolled down and away from your ears and that you're not hunched or scrunched and that the feet are planted on the floor.
You're welcome to sit in a meditative position on the floor as well.
Wave your arm,
Just make sure that you can maintain this position for the next few minutes.
You can also work with a mudra if you please.
Dhyana mudra,
Yoni mudra.
Dhyana mudra is a gesture of connection your higher self to yourself,
Your egoic self.
And it's done by bringing the tip of the thumb to the tip of the index finger,
Resting the palms on the knees or the thighs and the palms showing up towards the sky.
So take a deep breath in to start off with,
Don't force your eyes closed.
And then side out through the mouth.
Another deep inhale,
This time shrugging your shoulders up towards your ears.
As you exhale release with a ha sound.
One more time inhale,
Squeeze the shoulders up towards your ears,
Hold at the top a little sip of air,
Squeeze,
Squeeze,
Squeeze.
And as you release blink your eyes closed,
Settling into your body.
And just take a moment now to just let go of anything that needs your immediate attention.
Letting go of the day leading up to this moment.
And the day ahead and just bring your awareness to the present moment.
Keeping your body heavy,
Supported through the sit bones and the base of your body,
Connecting to your support.
And bring your awareness to your breath.
Checking in with your breath.
Knowing the quality and the essence of the breath.
No changing,
No adaptation,
No force,
Just a natural easy rhythm of the breath.
Now bring your awareness to your body,
Your physical body.
Notice where you're holding on to tension and breathe into those areas,
Softening with every exhale.
Knowing that as you become more and more present and calm within your own body,
Your baby will feel that and your baby will become calm and quiet and centered in her own skin.
Checking in with your jaw,
Are you holding any tension in the jaw,
In the tongue,
Muscles around your ears,
Even inside your ears.
Check in with your throat.
Can the breath flow freely?
Is the chest soft and open?
The shoulders and the arms relaxed?
Checking in with your hips,
The pelvic floor,
Are you holding any tension in the pelvic floor?
Letting go of any effort there.
And the legs are heavy and relaxed.
Now bring your awareness back to the breath,
The tip of the nose,
Focusing on the tip of the nose.
Noticing the cool air going in through the nose and the warm moist air leaving the body.
Cool dry air going in through the nose,
Warm moist air leaving the body.
Follow the cool dry air in through the nose,
Through the back of the throat where it disappears into the lungs and then from the lungs out the back of the throat and the nose.
Starting to deepen the breath on the inhale and lengthening the exhale,
Soften the edges of the breath.
Follow the breath in through the nose,
Cool dry air in through the back of the throat disappears into the lungs and again from the lungs out the back of the throat through the nose.
Starting to deepen the inhale even more,
Follow the breath in through the nose,
Back of the throat and the lungs and all the way down into the room space through the placenta,
The umbilical cord and into the lungs and body of your baby and then from the baby through the cord placenta,
Lungs,
Throat and up the nose.
Open the edges of the breath,
Don't force the breath in any way.
Make sure the breath is easy and smooth as you continue in through the nose,
Throat,
Lungs,
Placenta,
Cord and into your baby where she lies in perfect stillness in the safety of your womb.
And then from the baby through the cord,
Through the placenta,
The lungs,
The throat and the nose.
Knowing that as you breathe on a conscious level you create quality prana for your changing body and for your growing baby.
As you breathe you oxygenate your own blood giving you energy,
Creating space in the body on an energetic level and all this beautiful fresh oxygenated blood is flushed down into the womb space nurturing your baby on a physical,
A cellular and energetic level.
And as you breathe you know this and as you consciously breathe you are nurturing,
Loving your baby.
The love for your baby for your unborn child is inherent and it grows with every breath.
So as you continue to visualize and follow the breath in and out through the nose,
The body and down into the baby you know that you are doing good.
You are doing great.
You are doing the best you can already as a mother and this baby knows you,
Knows your insides,
Knows your heartbeat.
Your babies will be the only people on this planet that will know you from the inside out.
So keep breathing and resting in this knowledge.
Starting to let go of the image of your baby.
Follow the breath into the nose,
The back of the throat and into the lungs.
From the lungs,
Throat and nose.
Inhale nose,
Throat and lungs.
Warm waste air leaving the body through the throat and the nose.
Inhale the nose and the throat.
Inhale throat and nose.
Cool dry air going in through the nose,
Warm waste air leaving the body.
Bring your awareness to the tip of the nose.
All your awareness on the tip of the nose.
Now become aware of your physical body seated in perfect stillness and thanking yourself for taking the time out to connect with your breath,
Your body and your baby.
Take a moment in appreciation for this miracle of life that is channelling through your veins,
The capabilities of your physical body.
Send love and gratitude to each and every cell of your body.
Honour the life and the light that reside within.
Gently release your mudra.
Bring your hands into prayer.
Rub your palms.
Keep your eyes closed.
Grab your palms,
Rub,
Rub,
Rub.
Create heat and then cup your warm palms over your closed eyes.
Allow the heat to drain into your eye sockets.
Blink your eyes open underneath your cupped palms.
Letting some light open the fingers and slowly release your hands down.
Enjoy the rest of your morning,
Your day,
Your evening,
Wherever you are.
This practice is now complete.
Ario,
That's it.
