A Pregnancy Guided Relaxation For The First Trimester

Guided relaxation for the first trimester of pregnancy, which can be a difficult time to navigate. I hope this will help you find some calmness and ease. Listen whenever you need to take a pause from your day, to let your mind settle, Susan

Transcript

So welcome.

This is guided relaxation,

Particularly for the first trimester.

And I know that the first trimester can often be a difficult time early in your pregnancy.

So I hope this audio helps you just to take a little time and just to connect in to your body and to your baby.

So just letting yourself get settled,

Get comfortable.

You might want to lie down or you can sit in a chair on the floor,

Just whatever seems comfortable for you right now.

Getting any cushions,

Pillows or blankets or anything you need just to help your body feel supported and at ease.

And once you're ready and just feeling comfortable,

Then letting your eyes gently close if that feels OK.

Letting the muscles around your eyes soften and just beginning to let your awareness just sink inwards.

Just connecting in with that inner landscape.

Maybe it can feel nice to let your hands rest onto your tummy,

Onto your womb space.

So you can let your hands just settle and rest there if you want to.

And that might help you just bring the focus of your attention,

Your energy,

Your awareness into that space.

And to where all this magic is happening in your body right now.

So as you let yourself settle,

Just letting your awareness now just come to rest on your breathing.

Noticing your breath,

Beginning to be aware of your inhale and your exhale.

That constant cycle of your breath flowing in and out of your body.

And just allowing your breathing to be slow and gentle and easy.

Just an invitation for your breath to be slow,

Spacious and relaxed.

And as you let the breath start to slow down into an easy,

Relaxed rhythm.

Just letting a softness permeate through your body.

Letting all the muscles around your chest,

Your ribs,

Your tummy,

Beneath your hands.

Letting that soften so your breath can flow in a soft,

Spacious way.

Breathing in and breathing out.

And maybe you even can feel that movement that your breath makes beneath your hands.

There's no effort involved,

It's simply the breath as it flows in and out of your body.

Moving and just allowing yourself to connect in to that feeling,

The sensations of the breath.

Inhaling and exhaling.

Constantly there,

That rhythm,

That song of your breathing.

And as you take this time now to relax,

To connect in,

You may become aware of sounds in the space around you.

But don't worry,

They're of no importance right now.

Just let any noises,

Sounds just drift off into the distance.

Coming back simply to your breathing.

And you may be aware of thoughts,

Distractions entering your mind.

And you can let them come in,

But then you can just let them go.

And just come back to noticing the breath.

Slow,

Easy,

Relaxed breath.

Flowing in,

Flowing out.

Helping just to keep you in this moment,

In the here and now with your breathing.

Just keep coming back to the breath.

And in a few moments,

I'm going to start counting down from ten to one.

And with each number starting from ten,

I'll just invite you to become a little bit more relaxed.

So with each number that I count,

You'll become more relaxed as I'm counting.

And I'm going to invite you to focus on different parts of your body to help you relax everywhere from head to toe.

So just listening to my voice guiding you,

Starting at number ten.

Becoming aware of the top of your head and allowing a sense of relaxation,

Softness,

Spaciousness to flow down from the top of your head.

And maybe imagining that there's a stream of warming sunlight coming down to the crown of your head,

The soft,

Gentle warming energy.

And letting that sunlight flow down onto your forehead and wash over your eyelids,

Softening,

Relaxing the muscles around your eyes,

Your cheeks,

Your jaw.

Just an invitation to let go of any tension,

To find some softness and ease.

And at nine,

Just allowing your teeth to part if you notice them clenched or gripped together,

Your tongue relaxing inside your mouth.

Sending that stream of warm,

Gentle,

Golden sunlight down your neck,

Washing over your shoulders,

Letting go of any tension or tightness,

Releasing,

Softening.

Allowing your shoulders to melt down and relax.

And to eight,

Deeper and deeper down,

Allowing that stream of warming light and energy to travel to your chest.

Your breathing calm,

Becoming slower,

Slower,

More relaxed and at ease.

And that stream of warm light energy flows down from your shoulders and down your arms,

Softening and relaxing as it goes.

Down the upper arm,

Down past your elbows,

Into your lower arm,

To your wrists and to your hands.

And just letting your awareness focus on your hands.

Maybe feeling that warmth of your hands resting against your tummy,

Against the space of your womb.

Feeling a sense of completeness,

Of strength,

Of softness.

A sense of your baby inside you,

Growing,

Being nurtured and nourished by your body,

By your breath.

Maybe inviting a sense of calmness,

Positivity and happiness,

Joy into that place.

And to seven,

Just relaxing further now,

Going deeper into this relaxation,

Allowing that warming,

Gentle sunlight to flow down over your chest.

Relaxing and calming.

Down,

Travelling at six,

Down to your hips and your pelvis,

Softening to your lower back.

A relaxed sense of calmness,

This invitation to rest.

And down to five,

Feeling,

Sensing this wave of relaxation,

This warm stream of light going deeper and deeper as it washes down through your legs.

The thoughts relaxing with ease.

And down to four,

As you relax and soften,

Feeling that flow of relaxation travelling down past your knees.

Down and down.

Feel your body now in that relaxed,

Calm place,

This gentle,

Peaceful,

Easeful state and just enjoying this time.

To two,

This golden light,

This feeling of softness and relaxation washes down your legs,

The lower legs,

Past your calves,

Shins,

To your ankles,

Down to your feet.

And right over the soles of your feet,

Down to your toes.

And to one,

Maybe focusing right to the very tips of your toes,

The spaces between your toes.

A feeling of space,

Softness,

Calmness and relaxation.

Your body can rest deeply now,

Having this time to replenish yourself,

Enjoying and savouring this quiet time.

Just letting your body rest deeply now.

And I want to invite you to focus your attention now back to where your hands are resting.

Just letting yourself connect in to feel the warmth and the soft,

Gentle weight of your hands as they rest softly,

Kindly,

Lovingly on your tummy.

And allowing yourself,

If you can,

To focus your awareness inside,

Beneath your hands.

Your baby there,

Growing day by day,

Safely inside you.

Just allowing yourself,

Giving yourself the permission to connect into that.

Letting that focus of your awareness rest in on your womb space.

Letting your mind and your energy flow there.

Just allowing yourself to connect in to all that is happening beneath your hands.

And as you drift off into a more relaxed place,

Perhaps now,

Drifting deeper inside,

Maybe a sense of welcoming your baby into their new home that you've created for them.

And perhaps you can begin to imagine deep inside your womb.

Maybe you can start to get a deep feeling and sense of what a wonderful space you've created for your baby.

Receptive,

Ready for them to thrive and be nourished.

The perfect conditions for them to grow and develop.

And maybe you see,

Imagine your baby inside of you,

Inside your beautiful womb space.

Maybe you see them there,

Connecting.

You see this wonderful,

Warm,

Safe,

Protected and loving environment deep within your amazing body.

And maybe you see that connection.

You see the placenta that's been created into that lining of your womb.

You see that almost like deep,

Fertile soil,

That connection of the placenta rooting down,

Connecting into your womb lining so that your baby can receive that nourishment that they need.

Lush and nutritious,

All the nutrients and oxygen that your body is sending right now to your baby.

And that placenta is developing and growing and expanding,

Doing such a wonderful job.

All those blood vessels,

More and more,

With each passing moment,

Your baby's getting more oxygen,

More energy,

More of your life force.

And as that happens,

Your baby is continuing to create connections with you through your blood,

Through the growing umbilical cord that connects you together.

And each day,

These connections between you and your baby can grow stronger and stronger.

And you might imagine that happening.

You might imagine those roots growing down from the placenta,

Connecting down into the lining of your womb,

And that warmth and comfort that you've created there for your baby,

These perfect conditions for life to grow and to flourish.

And your body instinctively knows how to respond to your baby's needs,

Giving your baby exactly what is needed.

Feeding and nourishing,

Growing your baby,

Encouraging your baby day by day,

Supporting your baby in every single way,

As your body supports your baby in a vital,

Healthy way.

And maybe it feels right for you to use your thoughts in a powerful way now,

To use your thoughts in a way to tell your baby how much you love them.

Just allowing yourself to create that gentle,

Unique and intimate bond with your baby.

Maybe there's a thought,

A word,

A feeling you'd like to send to your baby now,

Unique to you.

Just allowing that very deep and loving connection.

Maybe you want to tell your baby about the loving environments that you've created for them inside your body.

This perfect space that's calm,

Tranquil,

Safe and welcoming.

So just sending any thoughts or messages to your baby now,

If you'd like to.

Just having that quiet time to connect or to imagine your baby in the space inside your amazing body,

Just for your baby.

Beautiful,

Calm,

Perfect.

And as you rest here,

Maybe you have a sense of your own heart beating.

Maybe you can sense its movement and its rhythm and knowing that your own heart beating,

That soft rhythm,

Is always there in the background for your baby,

Providing that rhythm of comfort and reassurance for them.

And maybe you can let yourself just rest here in the heart of your womb.

Just letting yourself rest to the beat of your heart,

Knowing that your baby shares that with you.

And just knowing that your body is doing such an amazing thing and you're doing all that you can so wonderfully.

And just resting and connecting with your baby at this time can be just such a beneficial thing,

A helpful thing.

Resting,

Allowing your breath to flow,

That connection to your heartbeat.

And in every moment you take,

With each and every thought or feeling and sensation or experience,

You can make these an invitation for the connections between you and your baby to grow stronger and stronger.

Together,

You're growing day by day.

Together you're creating and growing stronger together,

Allowing that bond to deepen,

Strengthening that connection,

Nourishing that life within you,

Healthy,

Calm and at ease.

And just spending a little more time here,

Feeling that warmth,

Feeling that love,

A sense of peacefulness and ease and just being.

Letting feelings of positivity,

Of happiness,

Of joy just permeate into your body now.

Just letting yourself rest in your body,

A sense of connection to yourself.

And just allowing yourself to bathe in this comfort and ease,

Bathed in positivity and love.

Just for a few minutes more until we reach the end of this practice.

And I'll just leave you here quietly enjoying this time,

Resting with your breath,

With your heartbeat.

The next time you hear my voice,

I'll be easing out of this practice.

But for now,

Simply resting,

Savouring this time,

Enjoying this time for yourself.

.

So as we come to the end of this practice,

Just knowing that you've focused your attention in such a positive,

Healthy and loving way.

And just to find some calmness and ease in this time can often be difficult.

But just any time you can give yourself might be helpful.

So taking the time when you need to.

It's time as your baby starts to grow more and more each day,

Surrounded by your love.

And knowing you can come back to this practice and this deep sense of connection and calmness and ease and relaxation any time you want to.

Use this practice often to help you find that deep relaxation and calmness.

And knowing that each time you'll benefit more and more.

So now letting your awareness simply travel to notice your breathing.

And maybe taking a little bit of movement in your body,

Perhaps it's a little wriggle of your fingers or wriggle of your toes,

Just gently and kindly.

These little movement pathways to start bringing you back into your body in a more everyday sense of awareness.

Maybe you take a little stretch if that feels good.

And when you're ready,

Connecting back into the space that you're in,

Letting your eyes come open and just feeling awake,

Refreshed,

Rejuvenated.

And I hope a little more calm and confident too.

Reviews

Lovely!
Will definitely listen to again :)