I invite you to get into a comfortable position,
Either seated with your feet on the floor or laying down.
Rest your hands by your side or in your lap and begin to close your eyes.
This meditation is designed to support you in managing pregnancy after loss.
There are many difficult thoughts and triggers that can arise through navigating pregnancy after loss.
There is also space for hope,
Love and peace.
You have the capacity to feel a multitude of emotions simultaneously.
Know that all the emotions you hold are valid and one does not cancel out the other.
I invite you in this meditation to acknowledge your thoughts and just notice them without judgement.
Imagine them as clouds in your line of vision.
You notice them,
Acknowledge them and simply watch them pass.
If your mind wonders which it will,
Acknowledge that it has,
Thank yourself for noticing and simply bring your awareness back to your breath.
We will begin by bringing awareness into the breath.
Inhale to the count of three and exhale to the count of four.
If at any moment today something feels uncomfortable,
Know that you can leave this practice and come back to it another time that is better for you.
We will continue to breathe in to the count of three and out to the count of four,
Bringing attention to your breath.
Breathing in to three and out to three four.
In to three and out to three four.
Continue this count by yourself as we proceed with the meditation.
Pay attention to the coolness of the air on your in breath and the warmth on your out breath.
Feel your chest rise and your tummy expand while making room for all that oxygen and pay attention to your lungs,
Expanding as you inhale and emptying as you exhale.
We will begin by bringing awareness into our body the same way as we have the breath.
Starting by bringing awareness into your head,
Paying attention to your forehead.
Notice any sensation without judgement.
Feel your eyelids resting.
Bring attention to your mouth.
Feel the air on your cheeks and notice all the muscles in your face.
Sit with the sensations,
Judgement free.
Now bring your awareness down from your head to your neck and shoulders,
Simply noticing how they feel.
Now draw attention to your chest,
Noticing the gentle rise and fall.
Continue to breathe in to the count of three and out to the count of four.
Bring your awareness to your arms and then your hands.
Notice if they feel heavy,
Light,
Warm or cold.
Simply notice how they are feeling at this very moment.
Continue down your body,
Now into your lower back,
Stomach and hips,
Noticing any sensations.
Continue travelling down your legs and toes,
Continuing to breathe and notice any sensations.
No judgement,
Just notice how it feels to be here.
Take a deep breath,
Imagining a beam of light coming through the top of your head and breathe that light all the way down your body and through your toes.
We will now return to our heart and our stomach.
If it feels okay to bring one hand to your heart and the other to your belly over your baby.
Continue to breathe in to the count of three and out to the count of four.
Bring breath and awareness to your heart and your belly.
Your body is strong,
It is powerful,
Your body can grow a healthy baby.
Your love is vast and you have space in your heart for both the baby who is not physically here with us and for the baby you are now growing inside of you.
Whatever emotions you are feeling inside are valid.
Emotions are not good or bad,
They just simply are.
Notice your emotions without judgement and bring your awareness back to your breath.
Know and trust that you can set whatever boundaries you need to protect the wellbeing of yourself and your baby.
This is a space free from judgement and is exactly what you need this time to be.
It can be helpful to set intentions during your practice.
I will give you an example of one now but if you wish you can choose your own.
I give myself fully to the possibility that I can provide a safe space for my baby.
I can sit with my grief,
I can give love,
I can be present with my growing baby and surround them and comfort them in the care that they need.
If you have your own intention for your pregnancy you can say it silently now.
Continue to breathe while directing this intention inwards and towards your baby.
As we start to return now to the room know that your baby is loved,
That your body is strong and capable of caring for this baby.
Know that this meditation is available whenever you need it.
You can return to these feelings of calm whenever you need to.
In a moment I will count back from five and then we will return to this room.
Five,
Four,
Three,
Two,
One – wide awake and alert.
