So resting comfortably on the floor on your mat,
With the eyes gently closed,
You start to sense the effortless cycle of your breathing,
The ebb and flow of your breath,
Like a gentle wave.
And as you focus on the out-breath,
Allow your body to settle into the mat a little bit more,
Noticing that process of surrender which comes with every exhalation.
And then get a sense of where your body ends.
And notice where the surface of the mat begins,
Feeling all those points of contact between your body and the surface you are resting upon.
And imagine,
Feel and sense one melting into the other.
Notice the mat and notice your body and as you breathe out,
Allow for those points of contact to dissolve one into the other.
So you are allowing for the whole of your body to be received by the surface you rest on.
Now notice the top of your head,
The crown of head,
Maybe a noticeable sensation,
A little tingle,
A little buzz of energy right onto the top of your head.
And from the top of your head,
Imagine breathing out all the way down towards your toes.
A relaxing wave of breath travels from the top of your head and all the way to the tips of your toes,
Inviting the whole body to relax even further.
Feel your head relaxed,
The neck,
Your hands and fingers,
Your arms and shoulders,
The whole of your back,
The chest,
The abdomen.
Feel the roundness of your belly and your whole belly relaxing.
Your hips,
The top of your legs,
Your knees,
Lower legs,
Ankles,
Feet and toes.
Your whole body,
Your whole body invited to relax.
And from this rested place,
Take now your attention to your baby and in your own way sense your baby basing into the radiance of your body,
The radiance of your whole being.
You might even get a mental picture of your baby basing into the glowing light,
Radiating from within your body.
Your baby can hear all the sounds from within you,
Your heart beating,
The little music of your breath,
The goggles of your digestion.
What can you sense about your baby?
What can you notice now about your baby?
Just staying there,
Hang out here for a while with your baby,
Just being gently curious about this little person.
How is your baby?
What can you learn about their world?
My dear mama,
I am resting there with you,
So comfortable,
Warm and content.
Each breath you send me fills me with its calm,
Soothing power.
I can always hear your heart beating and nourishing my little body.
I receive the sounds of your heartbeat as I receive your love,
Health and power.
We are strong together,
Growing closer and closer together,
Moving towards the moment when I will finally be here in your arms,
Breathe my own breath,
Touch your skin and feel your warm hands cradling me.
And when you are ready,
Let your baby know that you are going to take your attention away from him or her,
But reassuring your baby that you will return with full attention before too long.
And bring your awareness back to your breath for a few easeful cycles of breath,
Just noticing where your breathing has got to maybe a little calmer than before,
Maybe a little more nourishing than before.
Just noticing the in-breath and the out-breath.
And then take your attention to the physical body to notice the position of your whole body as it is resting right now.
Get a sense of the shape and position of the body,
The feet,
The legs,
Hips and pelvis,
The whole of the upper body and arms,
The weight of the head.
Notice the whole of your body.
And get a sense of your body in the space,
Your body in relation with the space you are resting into right now.
With the eyes closed,
Just recalling the features of the space you are in.
And then expand your awareness to the outside world by noticing the sounds,
Catching any sounds you hear coming from the environment around you,
Nearby sounds or distant sounds.
And let those sounds slowly,
Slowly bring your awareness back to a more everyday sort of awareness.
And then go back to the breath and invite a slightly longer breath in through the nose and out maybe through the mouth which you may want to open slightly right now and take a gentle sigh.
Followed by another long in-breath through the nose and maybe that long exhalations through the mouth which might invite slowly a bit of movement back into your body,
Maybe a little wriggle of your toes,
Maybe a little wriggle of your fingers.
And maybe once you feel ready with the next exhalation,
Maybe a stretch of your arms and a stretch of your legs.
And take all the time you need to fully come back and out of this relaxation.
Or you may even decide to stay just a little while longer until it feels absolutely right for you to resume the rest of your day.
