For this meditation,
We will be doing a body scan specifically for those who are pregnant or hope to be.
To start,
Find a quiet place where you could sit or lie down comfortably.
Place one hand on your heart and one hand on your belly.
Let's begin by taking a deep breath in through the nose and out through the mouth.
Slowly one more time in through the nose and out through the mouth.
Then let your breathing return to normal and allow it to flow in a way that feels natural to you.
Feel free to leave your hands as is or place them at your side.
Starting at the top of the head and scanning all the way down to the toes,
We will observe any tension and then mindfully relax each muscle group.
Bring your attention to the top of the head and imagine a warm soothing light surrounding it.
Mindfully notice your forehead,
Your cheeks,
And your jaw.
Notice any sensation that may be in your face and jaw.
Release these muscles.
Let your face and your jaw relax.
Now let the warm soothing light travel down towards your neck and around your shoulders.
Let your shoulders relax into the light.
To further your muscles relaxation,
Tense and then release your neck and shoulder muscles.
If your mind wanders at any point,
Acknowledge the thought like a cloud floating through the sky.
Watch as it passes in front of you and slowly drifts away.
Then refocus your attention on your breathing and on your body.
It's completely natural for thoughts to drift in and out of our minds the entire meditation.
Now bring your attention back to guiding the light onto your chest.
Does your chest feel tight or heavy?
Sit in this moment and imagine the light is gently warming you like a soft hug.
If you need to,
Take a deep breath to release any tension on your chest.
Now the light releases from your chest and travels down your arms and down towards the tips of your fingers.
Tense and release your arms,
Hands and fingers.
Let them become limp.
Allow the light to flow down into your belly,
Soothing and comforting your baby who is waiting to meet you.
Imagine that you are the light holding your baby.
Take a few moments to acknowledge that you are together.
Give gratitude to your body for growing and changing,
Making space for your little one.
When you are ready,
Move the light into your legs.
Let it swirl up and down as you tense and then release the muscles in your legs.
They may be feeling tired or perhaps even strong.
Now allow the light to wash over your ankles,
Feet and toes.
Tense these muscles,
Even bending and curling the toes,
Then release.
They are working hard as you carry another person with you.
Acknowledge any sensations you may be feeling in this moment.
Now allow the light to grow and fill your entire body,
Becoming brighter.
Tense every muscle in your body from the top of your head,
Your face,
Shoulders,
Arms,
Legs and toes and release.
As you release,
The light is slowly dissipating.
It lingers in your belly,
Surrounding the baby.
If you have a name picked out,
Think about what it is.
If not,
Be at peace that soon you will know your baby's name.
Allow yourself to enjoy this moment.
You are together.
You are safe.
Gently scan your entire body,
Observing how you feel.
Maybe you feel relaxed or maybe you've become aware of parts of the body that are uncomfortable or even in pain.
Just sit in this present moment with your body,
Observing it for what it is,
The work your body is doing and any sensations you may feel.
Begin to wiggle your fingers and toes,
Knowing that throughout your day,
You can come back to this moment with your baby.
Slowly begin to return.
And when you're ready,
Open your eyes.
