This meditation can be done either sitting in a chair or on the ground,
Or perhaps even lying down in a comfortable way.
Please make sure if you are after four months pregnant that you have some lift underneath your head and upper back if you choose to lie down.
Let's all take a deep breath in through the nose and sigh it out through your mouth.
Two more just like that.
Inhale through your nose and sigh it out through your mouth.
Feel a sense of settling,
Of emptying.
Let's do that one more time.
And full release,
Exhale.
And continue with your mouth closed to feel with every rise and fall of your breath,
Almost like sand in an hourglass.
A settling,
A softening,
And a releasing towards the earth.
Consciously and willingly let go of any tension in your face.
Relax your eyes and the muscles around your eyes.
Relax your cheeks,
Your jaw,
Your throat,
And your tongue.
And with every rise and fall of your breath,
Let a part of you melt and soften,
And equally allow this to bring your mind more at ease.
Feeling the support of the earth,
Of this great mother holding you.
Gravity taking away any tension or discomfort.
Allow it to drain down and out.
When we feel that place of stability like the earth that holds us,
We have the capacity to let go of worry and of stress.
We feel safe and we can relax.
And so that breath that we began with,
Exhaling through your mouth,
Is a grounding breath.
And a reminder that you can always give whatever is no longer serving you,
Give it up and over to the earth,
This great mother that supports you.
And then just let yourself soften even in your breath now.
It's as though the whole body is breathing through every pore of your skin.
And as a part of you feels that expansion and lightness,
Keep allowing your foundation,
Whatever is touching the earth,
To melt a little deeper down.
So we hold to that connection of the earth so that we can lighten up and stretch our hearts and our minds to feeling a little bit better,
Maybe more joyful or at ease.
And we'll bring one hand to the belly and one hand to the heart,
Allowing the breath to also be grounded a little lower into your baby and then up into your heart.
And we just follow this pulse to slow us down,
To reconnect us both to our babies,
To our hearts,
To this mother earth.
And then if you're able to release your hands and just fold forward to touch the earth,
Relax again,
Any tension in your face,
You just bow,
Say thank you to this earth for nature's abundance and support.
And then we sit back upright.
Namaste.
