A Guided Relaxation To Help With Nausea In Pregnancy

A guided relaxation to help ease nausea and feel a little more vibrant in pregnancy, whether in the first trimester or at any other time.
You can listen to this seated or lying down, wherever you feel most comfortable.

Transcript

So welcome to this guided relaxation self-hypnosis track.

This is Susan from Four Modern Mothers and this is especially for people who are struggling with nausea,

With morning sickness,

But really at any time of the day or at any time at all in your pregnancy.

So just starting by getting yourself comfortable.

You can be sitting in a chair,

Lying down,

Just whatever works for you and just let yourself settle.

And when you feel ready,

Just letting your eyes softly close,

Let your shoulders relax and just coming to gently notice your breathing.

The inhale and the exhale and just having that awareness of your breath.

Letting the breath flow in and out,

Nice and full,

Nice and spacious,

But nice and gently.

And as you let the breath go,

Just inviting in feelings of ease and calm.

Breathing in again when you're ready,

Nice slow full breath out.

Just releasing,

Letting go and one more time,

A nice spacious slow breath in and then a long slow exhale letting go.

And just letting you have this time,

Having this invitation to let both your body and your mind feel calmer,

Feel happy and knowing of course if you have any wondering thoughts,

If your mind disappears off into a thought,

That that's perfectly normal and just paying no attention.

If you notice those distractions,

Then just let them go,

Let them fade away.

And also maybe you hear other sounds around you,

Maybe sounds outside like people talking,

A car driving past,

A dog barking,

Music,

But anything else you hear apart from my voice,

That's no problem at all,

But there's no need to focus on that.

Just letting that noise appear and then disappear,

Just like a small fluffy cloud might float off on a summer's day.

And just letting your awareness just stay gently focused on my voice,

Letting your attention and your awareness just be guided where you want to take it.

Letting yourself just invite in this calmness,

Peacefulness and ease.

And as you sit here comfortably feeling relaxed and at ease,

Listening to my voice,

Letting your breath flow in and flow out,

Just feeling and noticing,

Knowing your awareness,

Just connect to your breathing.

Letting your awareness then also connect into your body and just allowing yourself to just feel your body supported against,

It might be a chair or the bed,

It might be the ground,

The wall,

Wherever you're sitting or lying or leaning,

Just feel your body beautifully held and supported.

And we're just gonna let your attention just wander down through your body,

Just checking in,

Noticing,

Inviting in a sense of ease and relaxation through each part of the body in turn,

Inviting the muscles to soften and relax and inviting as we do so your mind to relax as well.

So letting your awareness travel down,

Right down to your feet,

Noticing your feet,

Letting your awareness feel in to all of your toes.

And you might just give them a little wriggle or a stretch,

The toes of the left foot and the right foot.

And then just let the toes relax and soften,

Maybe connecting with the feeling of the texture against your feet.

Maybe you can feel socks,

Maybe you can feel the softness of carpets or the texture and support of a wooden floor beneath your feet.

But just letting your feet rest,

Just letting them soften and then letting your awareness travel from your feet gently out through your ankles into your lower legs,

Your calves and just inviting in a softening,

A releasing and relaxing of your calves.

And then letting that relaxation just spread gently from your calves to the back of your knees,

Letting your knees relax,

Feeling comfortable and at ease.

And then letting your awareness softly draw up to notice your thighs,

Feeling your thighs,

The front of your thighs and the back of the thighs.

Maybe there's some support that's behind your thighs but really letting the muscles of the thighs just relax and soften now,

Feeling them resting comfortably.

And just letting your legs sink deeper into the cushions,

The bed,

The sofa,

The support,

Whatever it may be beneath you,

Letting the legs really sink and release and relax.

And as you begin to relax even more and noticing the rhythm,

The flow of your breath,

Noticing the movement of the breath and letting the breath be full and gentle,

We inhale and we exhale the breath,

Just coming and going in the most easy way.

And just noticing,

Inviting your hips,

Your pelvis to relax,

Soften,

Allowing your tummy to relax and let go as the breath moves and rocks your tummy with each breath you take.

Just letting your tummy relax and expand easily and gently now.

And then letting that feeling of ease,

Of softness,

Of relaxation spread from your tummy,

Softening between each of the ribs,

Softening your chest,

Relaxing and releasing,

Letting your shoulders relax,

Feeling them melt softly down away from your ears and letting the whole back of your body rest and feel supported,

Sinking down into the chair,

The bed,

The floor,

Whatever you're resting on,

It really doesn't matter.

Just letting yourself really feel supported as the body softens,

The breath flows and the shoulders really relaxed and at ease,

Softening all the way down your arms,

Down the right arm,

All the way down to the right wrist and the hands,

Softening right to the fingertips,

The tip of the right thumb,

Feeling them relaxed and soft.

And then down the left arm,

Softening from the left shoulder,

All the way slowly washing down that feeling of relaxation,

Down to the left wrist,

The hands,

The left fingertips,

Feeling the arm heavy,

Relaxed,

Just a sense of ease and softness and then softening up your neck,

Letting that feeling of ease wash up your neck and through your face into your jaw,

Just letting the jaw relax,

The teeth gently part,

Letting the tongue relax inside the mouth,

Softly letting go,

Softening the skin across the face,

The muscles around the eyes,

Softening across the forehead,

Right through to the top of your head,

Everything softening,

Releasing and relaxing.

And the breath continues to flow beautifully,

Gently and easily,

You might notice the feeling of the soft air against your skin,

Just noticing that and letting the skin feel really comfortable,

Smooth,

Knowing that you are now more relaxed through the whole of your body,

Right from the tips of your toes,

All the way through to the very top of your head,

Softening the skin and the edges of the body,

Softening the muscles and tissues deeper within the body and just noticing how much more at ease,

Relaxed,

Looser,

Limper,

Maybe heavier the body feels now.

Notice your body sinking deeper into relaxation,

Your breath flowing in and out,

Easy,

Relaxed,

A beautiful calming rhythm.

And in a moment I'll count slowly from one to ten and with each number you drift down deeper and deeper into peaceful ease and relaxation.

At one,

Feeling more relaxed,

Letting the body soften.

At two,

Feeling more peaceful,

More at ease.

At three,

Letting the body release and let go,

Just a little bit more.

And four,

Five,

Enjoying the feeling of this softening and releasing.

At six,

Really welcoming that relaxation through the whole of the body.

Seven,

More relaxed.

Eight,

Calmer,

Softer.

Nine,

Feeling even more peaceful.

And at ten,

Just enjoying this time,

Resting and relaxing.

And you're now feeling so beautifully,

Gently,

Deeply relaxed,

You find it so easy to focus your attention and to imagine things.

And just knowing that your mind has this simple,

Easy power just to help you adjust and change the physical sensations you feel within your own body right now and whenever you need to throughout the day.

And of course you know that having those sensations of nausea,

Of morning sickness,

At any time that might happen through the day is so normal.

It's a normal part of pregnancy with nothing wrong with that at all.

Those sensations are normal as they happen.

And you know that these feelings are created as your amazing body,

That your wonderful,

Creative body is growing,

Creating,

Nourishing and nurturing your beautiful baby.

And it's just part of that process of pregnancy and knowing what an amazing job your body is doing despite those feelings.

So what I'd like you to do now is bring to mind,

Bring up to the surface of your memory a time when you felt really well.

A time when you felt full of energy,

Full of vibrancy,

Vitality,

When you felt happy,

Well and in control.

It could be a specific memory or perhaps just a feeling.

Some time in your past when feeling vibrant,

Energetic and well was something that you felt and could feel regularly.

And just allowing,

Inviting that memory and that feeling to come to the surface of your mind,

Of your consciousness right now.

And breathing the way you breathed when you feel well.

See what you could see when you felt well.

Allowing your body to relax and to experience what it felt like at this time.

When you feel fresh,

Vibrant and gently alive,

Full of energy.

Really letting your imagination,

Your mind and your body just take you there now.

Your mind and your body working in perfect harmony now.

Allowing you to feel well,

Fresh,

Vibrant and gently full of energy.

And now that this memory,

That you can feel this memory,

This feeling,

This way,

Simply by remembering and thinking of this feeling,

Of feeling well,

Calm,

Relaxed and comfortable.

And as you continue to relax and to drift and to dream,

I'd like you to imagine that you have a dream.

It's a dream you will relax that you never thought was possible.

And in this dream,

I'd like you to imagine that you're walking along a beach somewhere.

It could be any sort of beach,

Because it's your beach.

A place where you feel free,

Relaxed,

At ease.

And as you walk along this shoreline,

You take a nice full breath in,

Breathing in that crisp,

Fresh ocean air.

And letting a deep,

Slow breath out,

Releasing and relaxing as you do so.

And the beach that you're on is wide and long.

And you can see for miles into the distance,

You're here on this beach,

Feeling really safe and calm and comfortable.

And you can hear the gentle waves rolling into the shore,

Rolling in and rolling back out again.

You can smell that fresh,

Clean water.

And you gaze into the distance,

Into the beautiful,

Bright,

Blue-cray ocean,

Watching the waves gently washing up onto the sand.

Perhaps the cooling water reaches your toes,

Leaving you feeling cool and refreshed.

Maybe you feel a light mist of the refreshing ocean on your skin.

And the cooling mist,

Soothing your face as you take another beautiful,

Gentle,

Cleansing breath.

And another wave gently rolls in,

Washing over your toes,

Cooling,

Soothing you,

That gorgeous,

Cool water providing relief.

And you just take a small step further into that cool,

Fresh water.

You can see gorgeous white sand underneath this perfect,

Crystal clear water.

And it's cool and refreshing,

Not cold at all.

And you feel calm,

Relaxed,

Completely at ease in yourself,

In your body.

And you can walk out as far as you'd like to into the ocean,

A small way or further out.

You could even enjoy a swim if you want to,

Just allowing this visualisation to deepen.

Taking a slow,

Full breath in,

Enjoying that cleansing air,

Hearing the soothing,

Calming sound of the waves as they roll in and roll out.

And allowing yourself to enjoy the experience of lifting up at the coolest of the ocean.

And when you feel ready,

You make your way out of the water,

Back onto the beach,

Feeling refreshed,

Vibrant.

And you stroll along the beach,

Feeling the beautiful warmth of the sun.

It's warming and soothing,

Feeling it on the top of your head,

The warmth on your face,

Drifting down.

The muscles in your neck and your shoulders,

Warm and relaxed,

Letting that sunshine just wash over your skin,

Right down your body,

Down your legs,

Down to your toes,

Your feet as they walk calmly and slowly along the beautiful warm sand.

And as you walk,

You find this little beach hut serving refreshing drinks to cool and soothe you from this warm sun.

And a gentle,

Calm lady offers you a fresh lemonade.

She takes out a large,

Bright,

Fresh lemon,

The most beautiful,

Perfect lemon you've ever seen,

Gorgeous yellow lemon.

And she passes the lemon to you to take a look at.

You can see the undulations of the lemon.

You see the stalk.

You see some leaves attached to.

You can feel the surface of the lemon skin.

And you notice the sunlight gently reflecting off it,

That yellow glow.

And you notice how the lemon feels cool to the touch,

Firm,

Juicy.

You take the lemon to your face and you catch this beautiful,

Fresh,

Wonderful scent the lemon has.

You pass the lemon back to the lady and she places it on a chopping board and starts to cut the lemon in half.

And a little spritz of lemon juice is released into the air and you can smell that wonderful,

Refreshing scent.

And the knife cuts through the lemon,

Divides it into wedges.

And each time the lemon is cut,

A burst of lemon scent enters your nose,

This vibrant scent,

This freshness.

And then the lady begins to squeeze the lemon wedges into a glass,

Making the most cooling,

Refreshing drink you could ever imagine.

And she offers you one of the small wedges.

As you take it,

You notice the juice running down your fingers.

And you take the wedge of lemon to your lips to try the fruit for yourself.

It's so delicious,

Refreshing and clean,

Not too sour or strong,

Just perfectly refreshing.

You notice a subtle bitterness and the sweetness too,

And the coolness of the juice in your mouth.

As you put down the lemon wedge,

The lady passes you this glass of fresh lemonade.

There's ice in there,

A thin slice of that perfect lemon.

You take a sip of that lemonade,

The cool,

Beautiful juice relaxes,

Refreshes,

Soothes your inside as it gently slides down your throat into your stomach.

And your stomach relaxes,

Feels soothed and settled and calm.

You take some small sips of this blissful drink,

Feeling the sun on your face,

Relaxing easily and gently,

Drinking this soothing and cooling drink,

Feeling it cooling and soothing down your throat into your stomach.

The stomach feeling settled,

Calm and refreshed.

And you just take as long as you need to drinking your lemonade,

Sipping it until you feel completely refreshed and cool.

And when you've finished your drink,

You can turn your attention back to the beach,

Noticing the waves rolling in and rolling out again.

And seeing that pattern cycle of the waves rolling in to the beach and ebbing back out,

Working in perfect harmony,

That natural cycle of the tides and the waves.

And knowing too that your body is working in perfect harmony with your baby to create and grow and nurture,

Care for and love your baby.

Knowing your body is doing just such an amazing,

Wonderful thing,

Providing all the nourishment,

Safety,

Protection,

Love that your growing baby needs.

Knowing that you are what your baby needs and all your baby needs and you can do this.

And now it's almost time to return from the beach.

And when you return,

You can come back feeling fully refreshed,

Rested,

Calm and feeling well.

You can let go of any feelings of nausea.

And as each day passes,

And as each time you listen to this relaxation,

You'll find yourself more and more well within yourself,

Gently refreshed,

More confident in your body too.

So as it's time to travel back from the beach now,

I'll count simply from one up to three.

And you can come back into the space that you're in feeling fully awake,

Refreshed and well.

So at one feeling more and more aware.

And at two maybe wriggling your toes and fingers,

Feeling sensations in your arms,

Your legs.

And at three feeling fully awake and refreshed.

When you're ready,

Letting your eyes come open,

Letting your awareness be fully back in the space that you're in.

Reviews

It was a lovely meditation but some audio glitches made it a bit annoying at times...