Hello and welcome to this Pregnancy After Loss Bedtime Relaxation Track.
My name is Lucy Livesey and I'm a mindfulness teacher,
But I'm also a bereaved mum to my little girl Ellie.
I too have walked this path before you and I recognise how difficult and turbulent this path can be.
So this track has been put together to help you to find a little bit of ease,
A little bit of comfort and to help you get the rest that you need to help nourish and nurture your body and your baby.
So beginning then by taking a few deep breaths with me now.
So gently breathing in and releasing your breath with a sigh.
Breathing in and releasing your breath with a sigh.
And just a couple more times in your own time,
Breathing slowly in and releasing the breath from your body.
Noticing the effect that breathing in this way has on the way that your body feels.
And just allowing your breath to return to its normal natural pace and rhythm.
Pregnancy after loss is a very scary journey because what's come before your own journey has been so difficult and still is.
But it's really important to try as best as you can to stay in this moment now.
And in this moment,
In this moment,
Everything is okay.
So we're just going to be beginning this relaxation now with some affirmations.
I'd like you just to repeat these affirmations in your mind as I say them.
I have all I need,
Courage,
Strength and hope.
In this moment,
Everything is okay.
My breath is my anchor.
I focus on this moment now.
I am brave.
I trust in my ability to get through this moment now.
I have all I need,
Courage,
Strength and hope.
And wherever you are now,
I'd like you just to notice where in your body you feel comfort.
So maybe you're resting on a comfortable bed or a sofa or a yoga mat or a chair.
So where in your body do you notice now the points of comfort that are here right now in this moment?
And focusing on all the areas that feel pleasant and warm and comfortable.
Knowing that in this moment you are safe.
You are cared for.
And beginning to get a sense of the whole of your body now resting here in this moment.
The shape of your body.
And we're going to be moving now through a body scan.
And in this body scan I'd like to invite you just to notice every little area in your body.
And any tension that you find.
Just to see if you can maybe relax each area a little bit more.
Even if relaxation maybe doesn't feel possible right now.
Know that relaxation will be happening on some level.
So beginning then by focusing at the very top of your head.
And I'd like you to imagine a soothing warm light at the very top of your head.
And it gently begins to move its way down.
So it's kind of like pouring down over your head like liquid gold.
And as it gently works its way down your body.
Every little area that it moves into.
It helps to soothe and relax and release any tension that's present.
So imagining now that this warm soothing bright light is moving down into your forehead.
Relaxing all the little muscles around this area.
Soothing and releasing any tension that's present.
And it gently works its way down now into your eyes and cheeks and mouth and jaw.
So that the whole of your face and your head is covered now in this soothing beautiful light.
Bringing with it qualities of warmth and care and compassion.
And understanding.
And understanding that this journey that you're on is both joyful and difficult.
So welcome in the support.
And imagining now that this warm soothing bright light gently pours down onto those shoulders of yours.
Your shoulders that feel tired and tense.
And you can even feel your shoulders now beginning to release and relax.
And it gently pours down your arms into the middle of your body.
Into your hands and your fingertips.
Enabling the whole of this area to feel completely relaxed.
And you may even begin to notice your body now resting even further into the surface beneath it or behind it.
Really giving yourself permission just to let go.
Trusting that everything in this moment now on this journey is okay.
In this moment your baby is healthy.
In this moment everything is okay.
Give yourself permission to release and relax.
And then imagining this warm soothing light now moving further down.
Down into your thighs and your knees.
And your lower legs.
And your feet.
So that the whole of your body is completely immersed in this warm soothing bright light.
That brings with it comfort and care and support.
And safety in this moment now.
And as you relax and rest here,
Whether or not you are sleeping,
Just enjoy this time to rest.
This is you honouring your body and your baby.
You know deeply,
More than any other,
How important it is to create the right environment for your little one now.
Creating a calm sanctuary.
Nourishing your own body so that your body can nourish your baby.
And however you feel,
Because during this journey there will be ups and downs.
There will be lots of emotions rushing in,
Joy and guilt.
But that's okay.
It's okay to welcome whatever is there for you.
Because you are doing your best.
So give yourself permission to rest now.
Enjoy the music.
Enjoy your own breath.
And allow sleep to come naturally to you.
Your body will fall asleep in its own time.
Whenever it feels ready.
So just allow stillness.
Enjoy rest.
Enjoy the comfort of the surface that holds your body and supports your body now.
You are safe.
You are strong.
You are loved.
