Deep Pregnancy Relaxation

This is a deep guided relaxation meditation for pregnancy to provide positive wellness for mother and child and provide a positive outlook on the journey to becoming a mother. This recording is best done away from distraction and for a better experience please use headphones.

Transcript

Hello,

My name is Charlotte Fay and this is your beautiful relaxation recording.

I would like you to begin by finding a quiet and private place where you won't be interrupted.

Turn off your phone and any other devices that may cause distraction and tell anyone who needs to know that they should not interrupt you unless it's an emergency.

Now let's get in a comfortable position either sitting or lying down.

Loosen or adjust any tight clothing.

Get a pillow or blanket if it will help you get comfortable.

And also feel free to shift positions or move at any time if it will make you more comfortable.

The more you practice meditating with this recording,

The more you will easily achieve a deeper state of relaxation for both your mind and your body.

And if at any time you need to stop this meditation,

You can simply do so by counting backwards from three to one and you will return to a fully conscious state,

Relaxed and refreshed.

Remember that you can shift your body at any time and still remain a deep sense of relaxation.

In fact,

Each movement you make will bring you even more relaxation.

And each movement you feel your baby make will also bring you more relaxation.

Now allow your focus to move to your breathing.

Let yourself breathe easily and comfortably.

Take a couple of slow deep breaths.

Notice your breathing.

As you inhale,

Imagine you are sending a warm energy of your breath to any tight or tense parts of your body.

As you exhale,

Really let go of thoughts and tensions of the day.

Thoughts may pop into your mind.

Simply let them flow where they may and let them go with each exhalation.

Breathing deeply and slowly allows your body to relax naturally.

You can feel your in-breath warming and loosening any tightness in your muscles.

And with each out-breath,

You let go of any tension or discomfort and let your body sink deeper and deeper into a peaceful state.

Now take a deep and slow breath in through your nose.

Hold it for a few seconds and let the breath out slowly through your mouth,

Letting go of any thoughts or tension.

Breathing take an in-breath slowly through your nose,

This time to the count of four.

And now let the breath out slowly through your mouth to the count of eight.

As you do this,

You will become more deeply relaxed.

Breathing is a good example of an automatic process.

Millions of automatic processes are happening in your body every moment of every day.

Your heart beating,

Your blood circulating.

All happening without you ever having to know exactly how it happens.

And in the same way,

Relaxation happens.

You don't need to know how,

But with each breath you relax more and more.

Again,

Take a deep slow breath in through your nose to the count of four.

And now breathe out slowly through your mouth to the count of eight.

Letting yourself sink deeper and deeper into a peaceful state.

Letting all thoughts float away.

Just continue breathing the same way.

Breathe in slowly,

Sinking down deeper into the relaxation.

You may hear sounds in the background,

But each time you hear them,

They bring you deeper into your state of relaxation.

And as you continue,

Allow your breathing to become easy and comfortable.

Relaxing even more deeply in mind and body with each breath.

With each breath in,

You fill yourself with light and energy.

And as you breathe out,

You release tension and discomfort,

Allowing yourself to relax deeper and deeper.

Deeper and deeper.

Until your breath just happens naturally without any thoughts or concerns.

And now as you relax,

I want you to affirm to yourself that your mind is completely open.

You may see,

Feel or experience images in whatever way you like.

There is no right or wrong way to experience images.

Trust your inner mind because it always knows just what you need.

Your mind is so powerful.

What it expects to happen will determine what you experience.

What your mind expects to happen will create outcomes.

In other words,

As you expect to have a comfortable and healthy pregnancy and childbirth,

You will have it.

You expect an even deeper relaxation from the top of your head all the way to your toes.

You know that will happen and it will happen that way.

Expect comfort and relaxation,

A beautiful pregnancy.

Now I want you to focus your attention on your eyelids.

As you relax,

Your eyelids become soft and heavy.

If your eyes are not already closed,

Gently let them do so now.

With each exhalation,

Your eyelids drift lazily down,

Lazily down,

Softly closing as you relax deeper and deeper.

And as you go deeper and deeper,

I want you to imagine a bright light that emerges at the top of your head.

Observe the warmth you feel from that light as it travels now to your forehead,

Passing over your eyes,

Down to your shoulders and going over your entire body,

Right down to your feet.

As you inhale,

So peaceful,

With each breath out,

You release more tension.

Going deeper as you see or feel the light filling your entire being with brightness and warmth and deepening your state of relaxation,

Loosening your shoulders and neck,

Flowing through your upper back and chest,

Down your spinal cord,

Releasing tension in your lower back,

Moving effortlessly through your arms and legs,

Releasing more tension in your hands and feet,

Every muscle and cell in your body is getting filled with the warm light and is more deeply relaxed.

This is a protective light and it helps you feel calm,

Safe and peaceful,

So deeply relaxed and comfortable.

And as this light passes over every muscle,

Organ and cell in your body,

It fills your body with everything that you and your baby need to be healthy and comfortable.

You are providing all of the nutrients,

All of the warmth,

All of the love that your baby needs to thrive and grow.

Each time this beautiful light scans your body,

It radiates total health,

Comfort and relaxation.

You are provided with everything you and your baby need.

And now affirm yourself and your baby that you are provided with the best nutrition,

Care,

Rest and love to have a safe,

Comfortable and beautiful pregnancy.

Keeping this deep feeling of relaxation and calm,

Direct this energy to your baby.

Allow that energy and light to completely fill you with relaxation and peace,

Complete peace and relaxation for both you and your baby.

As you share this powerful energy that fills you both,

So relaxed and so comfortable.

As you relax,

You may notice how your attention and energy is drawn inward,

Where the beautiful secrets of new life reside and in this inward place your mind and body are comforted with the knowledge that each beat of your heart brings strength and nourishment to this new being growing inside you.

Each beat of your heart brings everything your baby needs.

Now to deepen this comfortable state of relaxation,

Imagine yourself at the top of a staircase that has steps going down from where you stand.

This can be a staircase you have seen before or one you have just created.

Let it be whatever kind of staircase you choose.

Take some time to observe it.

Notice what the stairs are made of.

How wide or narrow.

How steep or shallow.

What do they feel like under your feet?

Now begin to descend that staircase one step at a time.

As you descend,

Allow yourself to feel more deeply relaxed.

Your staircase will help you reach an even deeper,

More peaceful state for both your mind and body.

With each step down,

Becoming more comfortably relaxed in your neck all the way down to your lower back.

Now more deeply relaxed in your stomach and hips.

Easy and slowly.

More deeply relaxed for both you and your baby.

More and more relaxed.

Letting go and becoming more relaxed.

At the bottom of the staircase,

More deeply relaxed in both mind and body.

Imagine yourself now in a very beautiful,

Peaceful place.

A special place where you feel safe.

This might be somewhere you visited before or somewhere you have just made up in your imagination.

It could be in nature or in your own room.

Just let the image of the place come to you.

It really doesn't matter what kind of place you imagine as long as it is peaceful and safe to you.

Set this special inner place for you.

A place where you feel secure and at peace with your surroundings.

A place where you have loving and peaceful thoughts.

A place where you are completely comfortable,

At ease,

Confident and relaxed.

Maybe this is a place you had been to somewhere or sometime before in your life.

Or a place you read about or just dreamed of.

Now as you explore this beautiful place,

Notice your baby with you.

Perhaps you are carrying your baby.

Or maybe your baby is right beside you.

Perhaps even you and your baby are floating together in your beautiful special place.

But notice how peaceful your baby is.

Notice the warmth and comfort you and your baby provide for each other.

You and your baby are surrounded by complete safety,

Security,

Comfort and peace in your special beautiful place.

Let yourself explore your special place as if you were there now.

Notice what you see there,

What sounds can you hear or aromas can you smell.

Notice especially what it feels like to be there and immerse yourself in the feelings of peacefulness and security.

And as you and your baby explore this special inner place,

Find a spot that feels particularly good to be in.

A spot where you and your baby feel especially calm,

Centred and at ease.

Let yourself become comfortable and centred in this spot.

This spot is where you feel a deep sense of peacefulness.

A place of healing,

A place you can explore and use your imagination to its best effect.

Take some time to relax into the deep feelings of peacefulness.

Take as much time as you need.

Notice how you emotionally feel in this safe space around you,

This protected place.

Know in your heart that you can visit this place at any time during your pregnancy.

And when you visit this special place,

You and your baby become instantly and completely relaxed.

So comfortable and peaceful in your mind and body.

Whenever you think about your baby or the birth of your baby,

You can easily visit this special place to become instantly and completely relaxed.

Know that any time you feel tension or stress,

You can instantly relax by going to your special safe place.

Each time you go to your safe and peaceful place,

You and your baby are more comfortable and relaxed.

Now as you let the image of your special place fade away,

Know that each time you listen to this recording,

You will reach a deeper state of relaxation,

Easier,

Faster and deeper each time for you and your baby.

But now it's time to prepare yourself to come to a fully awake state.

Remember that you can always return to your safe and special place any time you choose.

A place of calm,

Peace and serenity for you and your baby.

A place that is always with you.

You will return to your waking state,

Carrying this inner calm and relaxation with you by recalling the staircase you imagined.

Reach to yourself at the bottom of that staircase.

With each step you climb,

You become more and more awake and alert.

When you reach the top of the stairs,

Let yourself become fully awake,

Refreshed and better than before,

Climbing up,

Becoming more awake.

More awake still,

Bringing with you a sense of peace and relaxation.

Becoming more alert,

Becoming more aware of your surroundings.

Feeling the refreshed feeling you will carry with you when you reach the top.

Your eyes feeling like they want to open.

At the top of the staircase and now fully awake,

Open your eyes.

Now more relaxed,

Alert and refreshed,

Stretch,

Smile,

Wiggle your fingers and toes and notice how good you feel.

Thank you for taking this time for yourself today.

Reviews

I’ve listened to this almost every day during my (difficult) third trimester and it has helped me a lot. Thank you.

WOW! This is exactly what baby & I needed, thank you!