As you relax in any position that's comfortable for you,
Whether it's sitting down or semi-reclined,
Lying down on your back or your side,
Supported by pillows or cushions,
Just start to find yourself right in the center of the chest.
Find yourself within that rising and falling,
That steady,
Soothing movement of the breath.
Find yourself there,
All of your attention right there.
Without trying to change it,
Just notice how your breath feels right now.
Are there any particular sensations calling out to you?
How would you describe the breath and its qualities as it exists right now?
And now slowly start to deepen your breath.
Just slowing it down,
Gradually making the in and the out breaths the same length,
Still very comfortable,
Still relaxed,
But now even slower and more steady.
And keeping the breath balanced in this way,
Softly move your awareness down into your feet.
Notice any fatigue,
Any discomfort that may have been building up in your feet as the body learns to support the weight of your baby growing within you.
Notice any negative sensation in your support system and allow the feet to just melt away.
Feel a softness as all of the muscles and bones relax.
Toes all the way to the ankles,
Soft.
Healthy circulation flowing through the feet and the ankles.
And gently bring your attention up to your calves and the muscles in the lower legs.
Notice any strain or tension there,
Any sense of gripping,
And completely release it now.
All discomfort melting away.
Moving the attention to the knees,
Imagine you can see all the way through the knee joints with lots of space.
All of the structures there are relaxed and soft,
But steady.
Imagine that ease and strength in the knees,
Allowing perfect support for your body.
And now move the attention to the thighs and the muscles of the upper legs,
Feeling any tension or tightness draining away now.
Know that you're supported in moving forward.
And bring the attention to the hips and the seat,
Completely allowing any discomfort or pain to let go,
To flow out of the physical body.
Seeing any sensations of warmth or heat becoming cooler,
Normalizing,
And equalizing.
And moving the same awareness into the lower back,
Letting the muscles release so the spine can lengthen and decompress,
Knowing that the back is strong yet supple,
Providing a perfect foundation for your growing baby.
The middle back and the rib cage,
See it softening and opening gently with a strong sensation of trust.
Feel the nice steady breath that you've adopted as it gently expands the ribs in all directions.
The upper back and the shoulder blades,
The entire area.
Let any discomfort,
Pain,
Or strain disintegrate and dissolve now.
Bring your awareness to the upper shoulders,
Sinking them down away from the ears,
Allowing any stress at all to roll right off,
Exhaling and letting go even more now.
Feel the upper arms releasing loose,
Knowing that you are strong and prepared for all that is to come.
The elbows and the forearms completely relaxed,
Softly bent,
No sense of gripping.
Feel the wrists and the palms all the way into the fingers,
Softening and melting open.
No longer any sensation of grasping or holding,
Just letting everything come naturally,
Allowing everything to come in its own time,
In its own way.
Everybody knows exactly what to do and you have everything that you need.
Bring your awareness now to your belly,
Your abdomen,
And taking a look all the way inside as if you had x-ray vision for a moment.
See all the structures and gaze inward at your baby in an absolutely perfect state of comfort and bliss and know that you and the baby are communicating perfectly all the time.
The needs of your baby are being taken care of completely at every moment and it's comfortable and safe in this space.
Now move your attention slowly to the chest and the area around your heart and lungs.
Notice any sensations and if you feel any holding or tension,
Imagine the chest,
The whole heart center,
Simply melting open and all the tension draining out,
Exiting the body,
Leaving the entire area warm and soft.
Perhaps feeling the breath become a little more expansive,
Feeling the beating of the heart and knowing that your heartbeat is guiding and soothing your baby in every moment.
Bring your awareness now to your neck and throat and let go of any stress that remains.
As the tension fades away from the physical body,
Feel the whole body sinking deeper into relaxation.
Know that your baby is happy and healthy and you are free to express both your concerns and your excitement.
You are strong and confident in this pregnancy because you have all of the knowledge already inside.
Moving your attention to your head and face and just noticing if there is any remaining sensation or expression,
Watching the facial muscles,
The head,
The scalp,
Letting anything else that's still holding on completely release,
Completely melt away.
Any mental tension,
Any emotions of concern or worry cannot exist in this space.
Trust in the complete wisdom of your body.
Your body knows exactly what to do and how to birth your baby.
Nothing else needs to be done but to enjoy this intimate time together,
Cultivating peace and relaxation together.
And notice your body now as a whole.
Expand your awareness just enough to take in everything from head to toe,
Including your baby.
And notice now how relaxed and supple and how strong and confident the body feels in this state of creation.
Now imagine a beautiful golden light shining down from above you.
It's warming,
Nurturing and comforting and it begins to bathe your body in its radiance,
Coming in through every single pore,
Lighting up all of the spaces that were formerly filled with concern or discord.
See this radiant nectar flowing in,
Nourishing every single part of your body and embracing your baby in comfort and unconditional love.
Keep visualizing and enjoy the sensation.
And when you feel ready,
Bring your awareness back to the weight of your body.
Feel the points of pressure with the chair or the bed.
Feel your breath moving in and out again.
And know that you are always connected to this source of serenity.
Allow your eyes to softly open and bring yourself back into the room.
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