Hypnobirthing Wave Meditation

Hello.

My name is Eden and I am a Reiki master teacher,

A meditation guide,

And a licensed therapist.

And today we are going to explore a hypno-birthing meditation.

So wherever you are,

Just starting to let your physical body settle.

Maybe that means taking a few little movements.

Maybe that means starting to find stillness.

Just starting to turn a little more inward.

Maybe closing the eyes down from top to bottom,

Really letting those eyes turn inward,

Tuning in a little more easily to the body.

Just asking yourself,

How can I become just five percent more comfortable right now?

And just starting to notice your breath now.

Just mapping out the breath,

Noticing where it's traveling to in the body with each round.

And just letting these next few rounds of breath be new.

Really watching this breath.

We're going to open with a body scan.

So go ahead and roll that same inner eye,

That same awareness now,

Up to the very crown of your head,

The tallest part of your being.

And just sending a breath there.

Really letting the crown start to relax as you send air,

Life,

Prana,

To the very top of your head.

And perhaps you start to feel a little gentle relaxation,

Washing over and down the head as you relax on purpose.

Seeing if you can find a little bit of distance between the crown of the head and the third eye,

Really expanding through the forehead by releasing.

Tension melting away from the temples.

The eyebrows gently move away from one another.

The eyes rest in their sockets.

Letting the eyes know right now that there's nothing that you need to search for or find right now.

You can just let the eyes rest.

Finding stillness there,

If only just for a moment.

And this relaxation moves over the nose,

Letting it become even longer on the face,

Like the spine and the body.

The cheeks move down,

The cheekbones,

The ears relax on the head.

The jaw releases,

The tongue rests.

You let your head be even heavier,

Maybe just as it is stacked above your shoulders or released into a pillow.

Releasing any little muscles that are still holding the head up and just letting the head rest a little bit more.

And this wave of relaxation moves over the palate and down the throat and down the neck,

Finding a little bit more space between the ears and the shoulders.

Not with force,

No need to tense any muscles here,

But just through relaxing.

You find more space there instead through unwinding tiny little muscles here.

So good.

And then this wave of relaxation gently moves over that right arm,

Over the shoulder,

All the way down the upper and lower arm,

All the way through the fingertips,

The space between the fingertips,

The palm.

Really checking your work here,

Ensuring that this relaxation moves not just over,

But through.

You feel it roll through the arm as well.

And then sending a deep breath into the upper chest,

Letting the shoulders gently spread,

Relaxing through this upper chest,

Upper back.

Just finding spaciousness here.

And then letting that wave of relaxation move over that right shoulder,

Down the upper arm,

Lower arm,

Through the right fingertips,

Between the fingertips,

All the way down the back.

And then sending a deep breath in through the fingertips,

The palm,

Ensuring that that wave of relaxation moved both over and through.

And coming back into the heart space in the center of the chest,

Taking another breath there and relaxing something with the exhale,

Even if it's so small that it's barely even perceptible to you.

And then we send another breath into the ribcage,

Gently watching the ribs open and close.

And then we send another breath low into the belly,

The belly button gently reaches to the sky and then softly relaxes with the exhale.

We'll take a few more here.

Really softening any of those abdominal muscles that are keeping the belly button from having its maximum movement.

And no need to draw the belly button in.

And no need to do that.

We're keeping it really nice and open here,

Soft.

Working with the concept that the more you relax in your physical body,

The more space there is for air to come in and be turned into life,

To breath,

To support.

So can you find that space here in the low belly,

Into the side body,

The upper hips,

The pelvis,

Where you've relaxed tiny little muscles that maybe you haven't tuned into for a while.

Finding slightly more spaciousness,

Openness,

And allowing the breath to find its way there through this invitation that comes with spaciousness.

As we release any desire to force or control the breath and move it in this way,

We make space for the invitation,

For the natural flowing of support,

Of life through relaxation.

Finding that here for one more breath on purpose.

Same wave of relaxation moves its way over that left hip now,

Down the quad,

The glute,

The knee,

The shin,

The calf,

The foot,

And washing over the toes,

The left sole.

Again,

Circling back,

Ensuring that this wave of relaxation made it both over and through that left leg.

And then letting this relaxation wash over gently,

No rush from the left hip to the right hip.

Really taking a moment here to let that breath,

That relaxation circle in the pelvis.

Again,

Tuning into any tiny little muscles that are here,

That are still tense.

And just asking yourself,

What would it feel like if I relaxed there?

Can you let your mind find the answer by doing?

Good.

And then this wave of relaxation moves over that right hip,

Right quad and glute,

Down the knee,

The shin,

The calf,

Over the right foot,

Through the toes,

The right sole of the foot.

Ensuring that wave of relaxation moved both over and through.

And rolling your awareness back up to the heart now,

Taking a few soft,

Subtle breaths,

Feeling this relaxation in your whole body.

And just noticing anywhere gently that is already tensed back up and with a loving breath,

Letting it go again.

And in these few breaths,

Can you notice where your awareness is gone?

Maybe it stayed in the heart or moved to somewhere else in the body or circled back to the head where more thoughts are present.

Move that's wound its way in any amount back into the mind,

The brain.

Can you gently imagine that you move this awareness from the brain down through the head,

The neck,

The chest,

Back into the heart?

Rolling your awareness back down into the body.

And moving from that place.

Whenever you notice your mind coming back online,

Just trying that out,

Rolling the mind down,

The head,

The neck,

The chest,

Back into the heart.

And moving from that place.

And we're just going to move now gently into matching our breath to a mental picture.

As we usher in the idea of the waves,

The ocean,

The tide,

This ebb and flow,

Where both pieces are so supportive and also feel very different.

And that's okay.

That's okay.

How do we find our calm,

Not just amidst stillness,

But amidst change?

How can we find the constant in the change?

The undercurrent that is you and your strength,

Your resilience,

Your capacity to soften over and over again and trust more deeply.

So just starting to imagine each inhale brings in this tide.

Maybe it starts just as a visual in your mind.

Maybe it lives more as a feeling in the body of this rising of the breath.

Whatever it is,

Is perfect.

And with each exhale,

You watch the tide move back out in your mind or sense it move out in the body as breath leaves.

Just really being with this internal ebb and flow that is always here.

Can you notice where the waves in your body,

Where they build,

Where they flow naturally,

Where they release from,

Just mapping out this internal wave right now.

Inhale,

The tide comes in,

And exhale,

The tide moves out.

And with each round of breath,

With each round of the tide as it moves in and out,

Can you just start to notice any tension that creeps back into the body?

Gently finding spaciousness,

Breathing into that ebb and that flow,

Allowing it to do its job more easily.

Can you really let each tide fully come in,

And each tide fully be released,

Making space for this next iteration of life,

Of work,

Of spaciousness.

With each round,

Noticing tension and gently letting it go.

Allowing this tide to be its full self through you as you hold it.

You are this beautiful vessel that holds it all,

Making it all possible,

Making it all present.

Can you,

As the vessel,

Be even more present through your continued relaxation,

Even through this ebb and flow,

This retained sense of relaxation over and over again?

Can you notice even those tiniest little muscles in the pelvis,

The hips,

The abdominal wall,

The chest,

The hands?

Can you let those go?

Knowing they will tense back up,

And that's okay.

Your work is to notice,

And then gently release again.

Good.

So good.

Letting the breath be this way.

Maybe any other sensations that are also present in your body right now also join this way.

Maybe they are a momentum behind the way.

Somehow,

Just letting your whole system integrate into this metaphor,

This visual,

This truth.

Unification with each breath through this softening,

This surrender.

Knowing that each breath is a fresh opportunity to release,

To find space,

To open,

To soften,

To usher in something new,

To release something else.

Being in each breath,

And whenever you notice you've wandered away from the breath,

Gently moving the mind back down through the head,

The neck,

The chest,

Back into the heart.

Awareness starting here,

Breath starting here,

Waves building,

Softening here.

Feeling your whole system come online with each round of relaxation.

You are the wave,

You are the tide,

You are the whole ocean,

Drifting in each moment,

Capable within each iteration.

Softening and opening.

The space to stay here as long as you need is here.

Long as you'd like.

Softening and opening to each breath.

Knowing the tension will gently creep back in and that's okay.

Can you just repeatedly return to this conscious relaxation,

This riding of the wave,

This softening to what is right here.

So,

So good.

Staying here for as long as you need,

Riding this wave,

Feeling the support of your breath,

Your life,

Your body,

Everything coming together in union through softening,

Through your presence.

Feeling that union,

Moving the mind into the body,

Feeling the union again.

Staying here for as long as you'd like,

As long as you need.

Knowing that your body is here to support you,

Your breath is here to support you,

Moving through you,

Working with you.

Feeling it all exist together.

Deep breath in,

Long breath out,

Riding your wave.