Welcome.
Pregnancy is a time of profound change,
Not only physically but also in how you see yourself,
Your relationships and your place in this world.
It's normal to feel a mix of excitement and uncertainty as you step into the role of a parent.
Change is like standing on a shoreline.
The waves roll in,
Constant and unyielding.
Some are gentle and lap at your feet,
While others rise high,
Surprising you.
No matter their size,
The waves will always recede and you will remain standing.
Learning to move with the rhythms of the tide.
In this meditation we'll focus on navigating these waves by drawing on the strengths you already have within you.
Take a moment to find a quiet place to sit where you won't be interrupted.
We'll be sitting for some time so make any adjustments to ensure you are comfortable.
You may wish to use a cushion or blanket for comfort.
I invite you to close your eyes if that feels natural or keep them open with a soft gaze.
Let your hands gently rest on your lap or by your sides.
In a moment we'll start by taking three deep breaths.
I'll let you know when to start.
You are going to breathe in through your nose and out through your mouth.
Breathing in for a count of four and breathing out for a count of six.
I will guide you.
Finish exhaling your current breath and we will begin now.
Breathing in two three four breathing out two three four five six.
Breathing in two three four breathing out two three four five six.
Breathing in two three four breathing out two three four five six.
As you continue to breathe feel your body relaxing with each exhale.
Now let your breath return to its natural rhythm feeling your body soften with each exhale.
Allow your jaw to release and your shoulders to drop.
You're here exactly as you are.
There's no need to be any different or anywhere else right now.
Imagine standing at the edge of a bridge.
Behind you is your life before this pregnancy familiar and steady.
With roles and routines you knew well.
Ahead lies your new role as a parent filled with opportunities for growth and love and also some unknowns.
Take a moment to reflect.
What parts of your current life feel important to bring with you across this bridge?
These could be values strengths or relationships that will support you as you transition.
What might you need to let go of or adjust?
These could be old habits,
Self-expectations or roles that no longer serve you as you prepare for parenthood.
Picture yourself stepping onto the bridge.
As you walk you carry a small backpack.
This backpack contains the tools and resources you're bringing with you as you navigate this new role.
Each step forward feels purposeful moving you closer to the parent you're becoming.
Pause in the middle of the bridge and look back at where you've come from.
Honoring the experiences that have shaped and guided you.
Now turn to look at the other side.
Feeling the excitement and readiness as you step into your role as a parent.
When you are ready imagine crossing the rest of the bridge and stepping into your new role as a parent.
You are not leaving behind who you are,
You are building upon it.
Expanding into someone who is capable,
Loving and ready for this journey.
Now bring your attention to your baby.
Place your hands gently on your belly,
Feeling the warmth and connection between you.
Picture your baby peacefully surrounded by a soft glowing light.
With every breath this light grows stronger,
Symbolizing the bond between you.
Take a moment to send a loving thought to your baby.
You might say,
You are safe or we are growing together.
Imagine your baby responding with a gentle movement,
Their way of saying,
I hear you.
Now let's repeat a few affirmations to anchor a sense of stability.
Allow these affirmations to settle into your heart,
Becoming part of your inner strength.
Repeat silently or aloud,
I trust the process of this pregnancy.
I trust the process of this pregnancy.
I trust the process of this pregnancy.
I adapt to change.
I adapt to change.
I adapt to change.
I am creating a nurturing space for my baby.
I am creating a nurturing space for my baby.
I am creating a nurturing space for my baby.
Now shift your attention to gratitude.
What are you thankful for in this moment?
Perhaps it's the miracle of your baby's movement,
The support of a loved one,
Or the quiet time you've taken for yourself today.
As we come to the end of this meditation,
Take a deep breath in,
Drawing in all the calm and strength you've cultivated,
And exhaling,
Releasing any lingering tension.
Remember you are navigating the waves of change with strength and resilience,
And you can return to this meditation if the waves start to feel unstable and rocky again.
When you're ready,
Bring your attention back to your surroundings.
Gently wiggle your fingers and toes,
And take a deep breath,
Slowly opening your eyes if they have been closed.
Embrace the journey of this pregnancy with an open heart,
Knowing that each day brings you closer to meeting your baby.
You are doing the best you can.
