So let's begin by getting comfortable.
Settling into any position that feels good to you today.
You could be lying on your side or seated.
Maybe you want to add some pillows.
But get yourself set up so that your body can truly take a break and be supported and held,
Even if it's just for the next few minutes.
And then take a big deep breath in through the nose.
Hold it for a moment and then sigh it out,
Letting go.
And then again,
Big inhale,
Hold for a moment and sigh it out,
Letting go,
Softening the shoulders.
One more time,
Big deep breath in,
Holding for a moment,
And sighing out,
Softening the jaw and releasing the muscles of the forehead.
And as you breathe,
Maybe notice the gentle rise and fall of the belly as you inhale and exhale.
And as you breathe,
Allow that breath to soften any clenching or gripping in the abdomen.
And if it feels good,
You can take a hand rested on your belly and just take a moment to connect with your baby.
Be with them for a moment.
Maybe say something kind to them or just be with them.
And feel the warmth of your hand resting on your belly.
And imagine the beat of your baby's heart right underneath your hand.
The two of you working together,
Your body caring for both of you.
And as you breathe,
Notice the sensations in your body.
Maybe you can feel the movement of your little one.
Maybe you can feel the texture of the clothes on your body.
Or maybe it's something else.
And just notice what's present in and around your body today.
And offer your body a little bit of softness.
Invite that softness,
Especially into places that might feel tight or guarded or even worried.
Maybe fingers unclench,
Tongue falls away from the roof of the mouth,
Legs are long and heavy.
Your body does not need to do anything.
It's already working quietly but consistently on your behalf.
And if you'd like,
You can repeat the following phrases to yourself.
My body is doing its best for me and my baby.
My body is allowed to change,
And I am allowed to change with it.
I can listen to my body with curiosity,
Not judgment.
I can listen to my body with fear,
Not doubt.
If fear or doubt arises,
I notice it without pushing it away.
I am learning to trust my body one day at a time.
And now bring your awareness to your womb space.
And connect with this part of you.
And although your womb is holding your baby,
Imagine that this part of you is also being held and supported.
Maybe imagine that it's being wrapped in warmth,
In nourishment,
In love.
You and your baby both being held and supported and nurtured.
And now tell yourself three times,
I trust my body,
It knows what to do.
And now tell yourself three times,
My body and I are working together.
And just taking a final moment of gratitude for your healthy and whole body,
And all that it's doing for you and your baby.
And taking a big deep breath in through the nose and sighing out through the mouth.
Begin wiggling fingers and toes.
If it feels good,
Open your eyes,
Closing your meditation practice.
Thank you so much for joining me today.
