So we'll begin just by getting comfortable.
Maybe taking a mental scan of the body and noticing any areas where you're squeezing or clenching.
If it feels good,
You can close your eyes or soften your gaze.
And just begin by breathing deeply into your belly.
Inhaling low and slow.
And exhaling with ease.
And let your breath fall into a steady rhythm.
Effortless,
Easy,
Natural.
Air moving in and air moving out.
Just taking a moment to breathe,
Signaling to the body that you are safe.
You're okay.
And it's okay to breathe here.
And now we're going to begin a relaxation breath.
So together we'll exhale all the air out of our lungs.
And then together we'll inhale for a count of four.
Three.
Two.
One.
Pause and exhale for seven.
Six.
Five.
Four.
Three.
Two.
One.
Pause and inhale for four.
Three.
Two.
One.
Pause and exhale for seven.
Six.
Five.
Four.
Three.
Two.
One.
Continue with this.
You can change and adjust the count if you need.
But make sure that the exhales are longer than the inhales.
So maybe it's an inhale for three,
An exhale for five.
But really take your time on that exhale.
Imagining that with every breath out,
A little bit of anxiety,
A little bit of worry and stress leaves your body.
It just melts off of you.
Every inhale you bring a little more peace,
A little more calm into your body.
And on every breath out,
Worry and anxiety and stress just dissolves.
Inhaling for four.
Exhaling for seven.
Really taking your time.
Every breath in,
A little more peace and calm enters you.
And every breath out,
Anxiety,
Worry,
Stress dissolves.
Do one more round of this breath.
After that final exhale,
Settle into an easy,
Natural rhythm of breath.
And as you breathe,
Think peace in,
Anxiety out.
Inhale peace,
Exhale anxiety.
Let every breath carry you deeper into a place of ease.
Inhale peace,
Exhale anxiety.
And now taking a moment to maybe bring a hand to your belly or even just think of your baby,
Connecting with them.
And with every breath,
Imagine you're sending some of this steadiness,
This calm,
This warmth and love to them.
And on the exhale,
Releasing everything that feels heavy or overwhelming.
Letting you and your baby just be held in a space of calm,
Of peace.
You don't have to fix anything.
You don't have to have everything all figured out.
But right here in this moment,
You just get to breathe and be here,
You and your baby,
In this moment of connection.
You are safe.
Your baby is safe.
The two of you are supported and calm.
And together,
Taking a big,
Deep breath in through the nose.
Open mouth exhale,
Let it go.
Opening the eyes and closing your meditation practice.
Thank you so much for joining me today.
