Calming Anxious Thoughts Pregnancy After Loss

Hello and welcome to this guided pregnancy after loss meditation track.

My name is Lucy and I'm here from the Ellie's Gift Project and this is part of our Ellie's Rainbow support package.

All our support is completely free at the project and so we really do hope that you find some comfort in these meditation tracks today.

So I too am a lost mum.

I understand how difficult this can be and how anxiety-provoking pregnancy after loss can feel.

But it's really important to acknowledge these thoughts as normal because it is normal to feel anxious after such a journey,

Such a trauma.

It's normal for us to feel anxious.

So let this short session provide some time and space to acknowledge this,

To hold space for these anxious thoughts and to also bring in a sense of ease and compassion.

So finding somewhere then to rest comfortably,

Wherever you are.

You may choose to listen to this meditation track using headphones,

You may choose to adopt a seated posture or you may even find that lying down feels much more comfortable for you.

So just getting yourself comfortable as best as you can.

You may want to use cushions and blankets to support your body,

To support you and your baby.

So making any adjustments now.

And let's maybe together take in a few deep breaths to begin this practice today.

So breathing deep into your body,

Releasing the breath with a sigh and again breathing deep into your body and releasing your breath.

And one last time deep into your body and releasing your breath and just allowing your breathing to return to its own pace and rhythm.

As you just rest here in this moment with me,

This present moment now.

Noticing your body,

Noticing the areas that feel supported and held and acknowledge that this moment is safe,

That you are indeed safe in this moment here.

So maybe just relax,

Relax back a little bit more if you're able to.

Let go a little bit more.

Noticing the breath now in your body as you breathe.

So as you breathe in and as you breathe out,

Notice how your body moves with the breath.

Expanding with the in-breath,

Subsiding with the out-breath.

This breath true in this moment now.

Let your breath be your anchor.

Now it's very normal to experience a wonderful mind during a meditation practice.

In fact it can sometimes feel like the mind is even busier than normal.

But that can be because we don't often find the time to be still and we don't often notice just how busy our mind is.

So when we come into stillness it seems very obvious.

The mind wondering from place to place,

From past to future.

But that's absolutely normal.

The mind thinks that's what it does.

And pregnancy after loss can create many many anxious thoughts.

Thoughts about what's happened in the past.

Thoughts about what might happen in the future.

Anxiety when there are scans coming up.

Important appointments or triggers,

Reminders of what's been before.

So when your mind wanders to an anxious thought,

Instead of trying to push the thought away,

I'd like to invite you to notice these thoughts and acknowledge these thoughts as just a thought.

These thoughts that you are indeed bigger than.

These thoughts that may not always be true.

And it can be helpful to acknowledge anxious thoughts as leaves on a stream.

Noticing these leaves and just watching them float down that stream while you are a witness to them.

You see anxious thoughts are very much like leaves.

They carry us off into the future.

Imagining what might happen.

Usually the worst case scenario.

And while that's important to acknowledge,

It's also not very helpful.

Because it creates tension,

Creates stress in the body,

Can impact on sleep and mood.

So the practice really is just to acknowledge these thoughts when they show up.

But then ground yourself in the present moment now.

Into the sensations.

Into the felt sense in your body.

Because the felt sense in your body may be the way that your jumper feels on your skin.

Maybe the way that your feet feel on the floor.

Maybe the way that the air moves into your body through your nose.

All these different sensations.

These sensations are what's real.

And while the thoughts are very much real in our minds,

Sometimes the content of those thoughts are exaggerated.

So let's try that now then.

Just for a few moments let's practice this together.

So we're going to be focusing on the in-breath and on the out-breath.

The way that the body moves as you breathe.

And when these anxious thoughts come in,

Or indeed any thought,

Just imagine that these thoughts are leaves on that stream.

And bring your awareness into the felt sense in your body now.

Maybe the sensations in your feet as your feet connect to the ground.

Just an idea.

So focusing on the breath.

The in-breath and the out-breath.

Remembering to bring your awareness back to this present moment now,

When your mind wanders off.

Acknowledging those thoughts and imagining them as leaves on a stream,

Floating away.

And repeating after me,

In this moment now,

My baby is safe.

In this moment now,

I am safe.

I am bigger than these thoughts.

I am steady and grounded.

I trust this journey one moment at a time.

Know that you are strong.

You are capable.

And you can get through this moment today.

You can get through this moment now,

One moment at a time.

And by staying in the moment,

In the present moment,

This journey can feel a little more easier.

It really can.

It's when we project ourselves into the future that these anxious thoughts hijack the present moment.

They pull us away from what's real now.

But that's normal.

Know that this is normal.

You're not the only one who experiences this.

This is a normal process.

It's a normal thing to happen.

This is not an easy journey,

So please show yourself some compassion and kindness.

And know that there are others also listening to this meditation who too understand what this journey feels like.

So bringing this meditation practice to a close,

Just gently moving your body in any way that feels right now.

Taking a few deeper energizing breaths.

Gently opening your eyes.

And before you move on to whatever else comes next in your day,

Just maybe sit just for a couple more minutes before you move into the rush of your day.

Just show yourself some gratitude for taking this time out today.

Please do make use of these free meditation tracks from our Ellie's Rainbow project.

So this is part of the Ellie's Gift project and we're supporting people who are now on their journeys in relation to pregnancy after loss.

At the project we hold weekly classes which are all free of charge,

Relaxation,

Yoga,

Lots of resources.

So if you are really seeking some support,

Then please do support us,

Follow us and join the community.

Sending all our love to you,

Whoever you are,

Wherever you are in the world.

You take care.