Hello and welcome to our prenatal meditation.
Let's start by finding a nice comfortable seat.
If you feel extra tired today,
You can even lay down,
Preferably on your left side.
And I like to use for my prenatal meditation a nice bolster.
You can also use a pillow that you find at home and a nice blanket that you can stack underneath your feet so you're nice and comfortable.
And once you find your comfortable seat,
Go ahead and close your eyes gently.
Swallow once and keep your lips partly open,
Releasing your jaw.
And then roll your shoulders up towards your ears as you breathe in.
And as you breathe out,
Roll your shoulders down and back.
Let's do that twice more.
Inhale,
Shoulders up.
Exhale,
Shoulders down and back.
Once more like that.
Inhale.
And exhale.
So you're sitting here with your chest nice and tall,
Plenty of space in your abdominal area.
And if at any time you find that the seat is uncomfortable,
Please feel free to switch positions.
With your eyes gently closed,
Take a deep breath in through your nose.
And open mouth,
Let it out.
And again,
Breathe it in.
And let it out.
Once more,
Breathe it in.
And let it out.
And then just relax your jaw.
Keep your lips partly open and just breathe in and out through the nose.
Notice each breath in comes all the way to your belly.
So follow the breath as it enters through your nose,
Goes all the way to the crown of your head,
And then comes all the way down to your belly,
Filling it up like a balloon.
And then gently let that breath go out of your body.
Again,
Deep breath in.
And a nice,
Smooth breath out.
Now tuck your chin in just slightly and bring your hands to your belly.
And you can bring the hands to your belly in whatever shape or form it feels natural.
You can hold the hands still.
You can rub your belly.
Just starting that beautiful connection with you and your baby right now,
Right here in this moment of your pregnancy.
And as you're breathing here,
Visualize the breath.
Visualize the breath going all the way in to your belly,
All the way into your baby wrapping around like a nice,
Warm blanket.
Visualize your baby breathing with you.
Taking a nice deep breath in and out.
Visualize your little baby as they're breathing,
Their little body expanding with breath,
And then gently exhaling.
What are they doing?
Visualize them all curled up in your belly,
So happy,
So content.
They are so content in your belly in that perfect little home that you created.
It's always so nice and warm,
Always the perfect temperature.
Whether or not you feel cold or hot,
Your core regulates its temperature to always be just the perfect temperature for your baby.
It's also so nice and soft.
There's no sharp edges,
No sharp sounds.
Everything is muffled and protected by the amniotic fluid.
And the only sounds that your baby is listening to and hears clearly is the sounds of your own body.
They're listening to your heartbeat,
Your breath,
Your digestion,
All the sounds your body makes.
They're also listening to the sound of your voice.
Anytime you speak,
Your baby already knows your voice and they recognize it when they come out.
It's so beautiful.
They already know you.
You are their mom.
And for right now,
You are their entire universe.
You are everything they know right now.
So keep creating this beautiful,
Calm,
Relaxed energy for your baby.
And through this meditation,
We are taking our ownership in creating this environment for our baby.
This beautiful home that they spend the first nine months in.
Just like with any food and any drink that we consume,
Same goes for our thoughts and feelings.
So our babies are part of our body and they know how we feel.
They feel it when we're happy,
When we're relaxed.
They also feel if we're upset or stressed.
So use this meditation to really create this beautiful,
Relaxed environment,
Sending beautiful,
Relaxing thoughts and sending lots of love to your baby.
Know that they already now feel the touch of your hands through the skin.
They feel the warmth of your hands through the skin and through the uterine wall.
And when they come out,
That's all they want to do.
They want to stay curled up right there on your chest,
Still listening to the sound of your heartbeat,
Your breath,
Your voice,
And just being all curled up just like they were the first nine months.
It's such a beautiful transition for your baby to come out and be with their mom.
They finally meet you,
This beautiful person that they keep listening to the entire first nine months.
Right now they also know your scent,
That scent of your amniotic fluid.
When they come out and they curl up on your chest,
Your chest exudes that same scent.
That's how our babies know how to start breastfeeding.
Nobody has to teach them.
They know what to do,
Just like your body.
Nobody has to teach us how to be pregnant,
How to give birth,
Or how to be a mother.
We already have all this knowledge in us just by being women.
It's innately in us,
And it's up to us just to relax and trust it.
As we go through pregnancy there can be so many ups and downs,
So many aches and pains,
So many stressful situations,
And that's okay.
It's natural to worry sometimes or to stress out.
But it's also important to center in and get in touch with your baby every day.
Let them know everything is okay and you are here for them already now.
You are fully present here through this moment in your pregnancy.
Think of your little baby.
They are just hanging out in your belly.
They are just such beautiful masters of being present in the moment.
They really don't worry about yesterday,
And they don't stress out about tomorrow.
They have no concept of time.
They are beautifully and naturally living in this state of mind that we try to achieve so hard through yoga,
Living in the present moment.
See if you can be there with them,
At least now through this meditation.
Just really letting go of all the things that we worry about when we wake up and on a day-to-day basis when we are pregnant.
Let's forget about the numbers,
How many weeks you are,
When's the due date.
Your baby doesn't care about any of that.
They are fully present in this moment,
Listening to you,
Your body,
So in touch with you.
You are one unit,
And they know exactly what to do.
Nobody has to tell them when it's time to turn,
When it's time to drop,
And when it's time to start the journey through the birth canal.
They do it all on their own just by being in touch with our body.
So let's relax into the feeling and into the knowing that our body and our baby know exactly what to do.
We are just one little part of this universe.
We are just one little part of this beautiful process of pregnancy,
Giving birth,
Motherhood.
It's been happening ever since we've been around,
And we are just riding away one little part of this process,
And we know what to do.
No reason to stress,
Nothing to worry about.
Come back to your breathing,
Feel your breath in,
And visualize your baby breathing with you.
Again,
Visualize that little body,
That little baby,
And whether or not you know the sex of your baby,
Just visualize them,
What are they doing,
What do they look like?
That little face,
Maybe a little smile,
So content,
So happy.
They also have no concept of day or night.
They live in this beautiful semi-darkness.
All any sharp lights are also filtered by the skin and the uterine wall.
So all they know is these beautiful shades of semi-darkness.
It's so soothing.
They love when you walk.
They love when you move,
When you dance,
When you do yoga.
It's a soothing,
Beautiful movement.
They love listening to the sound of your voice and your breath.
And that's why when they come out,
The most soothing thing for them is really to be in your arms and be swayed and listening to your voice and your heartbeat.
Keep breathing nice and slow and deep,
And letting go of anything that may have been on your mind today.
Taking this moment to really,
Truly be present with our baby and let our baby teach us to be present,
To stop worrying.
Everything will be fine.
You have each other,
You and your baby.
And right now your baby is feeling that you are fully present.
They are sensing your relaxation,
Your meditation.
They know that you are here with them.
So let them know how much you love them already now,
And you never will stop loving them.
Let them know that you are here for them whenever they need you,
Even when they're ready to spread their wings and fly.
And for now,
Just enjoy this beautiful moment right here,
Right now.
There's nowhere else you need to be,
Just here with your baby.
And if you're sitting up,
Feel free to lie down at this moment.
You can prop yourself up with a bolster or a pillow underneath your back,
Or you can just lay on your left side.
Keep one or both hands on your belly,
And just enjoy a few minutes of complete relaxation,
Letting it all go.
Now start making your way back to your body,
Back to your breath.
Stretch your arms up overhead.
Take a nice deep breath in through your nose and let it out through the mouth.
Roll onto your left side if you're not there already.
And then press yourself back up to seated.
Keep your eyes closed and bring your hands to your heart center,
Bow your head down towards your heart.
And take one more moment to thank your baby for being here with you,
Taking you on this beautiful journey.
The journey of becoming a mom,
It's always so special,
Whether it's your first or second or third time.
It really doesn't matter.
It's the most beautiful experience we will ever have in our lives.
So thank yourself for taking this time to fully connect with your pregnancy and with your baby.
And thank your baby for being here and taking you on this journey.
Have a wonderful rest of your day or good night.
Have a nice day.
