So take a moment now to find a comfortable position for this bruising practice.
You could be lying down onto your left side with pillows for support or you could be sitting on the floor on a pillow or even on a chair.
Make sure your back is effortlessly supported.
And then close the eyes,
Simply allowing for the upper eyelids to fall over the eyes and meet with the lower eyelids into a light gentle touch.
And letting that soft sensation spread all across your face to let any facial expression of worries dissipate.
Inviting the space inside your mouth to relax.
It can be useful sometimes to yawn or swallow a couple of times to free the back of the throat and ensure the pathways of your breath feel fully open.
And I'd like to invite you to place your right hand onto your belly and your left hand to cover your heart.
Simply letting the warmth of your hands settle onto belly and heart.
Imagine someone that you truly care for placing their hands onto your shoulders so they're instantly relaxed.
You can let the shoulders drop down and away from your ears.
And bring the awareness back onto your hands and start to feel the flow of your breath as it flows in,
As it flows out effortlessly.
Noticing that you don't need to produce any work for your breath to be there.
This constant source of nourishment for yourself and also for your baby.
Each of your breath a gift of strength,
Vitality,
Both for you and your baby.
And now bring the attention onto the palm of your right hand and imagine a little sunshine right inside the palm of your right hand.
You feel the sensation of warmth of that sunshine spreading towards the wrists and towards the very tips of your fingers.
Inviting your right hand to become even softer onto the space of your belly.
And you can let that sensation of softness spread from your hand onto your belly itself.
And allow all of the muscles of your belly to gently relax,
Relax,
Relax.
So that every time you breathe in,
The flow of the in-breath travels a little deeper down and right inside your belly.
And your belly inflates like a little balloon towards your right hand.
And as you breathe out,
The belly gently comes back in very naturally,
No effort needed.
And as you keep going,
Aware of each and every breath going deep into your belly,
You send the warmth and energy of your hand even deeper towards your baby.
The breath is soft and quiet.
And now bring the attention onto the palm of your left hand,
Resting onto the space of your heart.
Noticing how this hand provides a place of comfort for your heart to be able to open,
Blossom.
And every time you breathe in,
Invite the breath a little deeper into your heart.
And let it grow towards the palm of your left hand.
Left hand soft,
Fingers loosely settled across the chest.
Breathing in and out deep into the space of your heart.
Noticing the heart space,
The physical heart,
The seat of your emotional heart.
And if you find any difficult emotions,
Imbalances into your heart,
Trust that each of your breaths can help ease away any unpleasant feelings,
Thoughts,
Emotions.
Breathing in and out once more,
Aware of the expansion of the heart every time you breathe in.
And aware of the softening of your heart every time you breathe out.
Further deepening the offering of gentleness and quietness to yourself and to your baby.
And now become aware of both your hands at once.
And as you breathe in,
Let the in-breath grow into your belly towards the right hand.
And let it rise up towards your heart space.
Like a little river of energy flowing from your belly up to your heart.
The energy of your baby coming to nourish the space of your heart.
As you breathe out,
Noticing the exhalation as if it was flowing down from your heart,
All the way down to your belly.
Feeling the little sparkles of energy from your heart,
Gently moving down to shower your baby's body.
And breathing in again from the belly to the heart,
The little river of energy grows from your baby to reach your heart.
And as you breathe out,
Allow for all the gentleness,
The love,
The care,
The attention of your heart to move down and find your baby.
Wonderful,
Wonderful.
And you may want to stay there for a few more moments.
As long as you want,
Staying with the awareness of your breath as nourishment,
Deep nourishment for yourself,
Your baby.
And end this practice whenever you feel is the right moment for you.
Namaste.
