Pregnancy is a unique experience, and every pregnancy is different. Whether you’re in your first trimester or a few days before your due date, meditation can help you relax and prepare your body and mind for childbirth. Below is a meditation script for expecting mothers.
Begin in a comfortable seated position. Feel free to sit comfortable on a chair or on a cushion with your knees bent and wider than your hips.
Scan the body from the top of your forehead to the tips of your toes. Acknowledge that your body has been changing in the past several weeks or months. Embrace these changes, and accept them as part of your experience as a mother.
You may pause at your belly center and hips, acknowledging the area in your body that is holding your child. Then, after you are done scanning the body, place one hand on your belly and one hand on your chest.
Observe the rhythm and cadence of your breath. Depending on which trimester you’re in, you may be feeling your breath still in your belly or more in your chest.
Breathe in through the nose and out through the nose, at your own pace. Don’t hold the breath, and simply let the breath flow.
Next, notice what is going on in the mind. If there are any thoughts or anxieties right now—perhaps about your parenting or pregnancy experience —simply acknowledge them. Set the intention to let go of them for now, and focus on this moment.
Finally, close your eyes. Feel the connection better your hands and your belly. Ultimately, feel the connection between you and your baby. While you haven’t seen or held your baby yet, recognize that your baby is inside of you.
Then, repeat the following affirmations to yourself: My baby feels my love. My baby senses the peace I feel. I accept my labor and birth. I trust my body. Repeat these affirmations to yourself as many times as you like.
When you feel that your meditation is complete, feel the sensations in your body once again. Breathe with awareness. Then, open your eyes.
Practice this meditation script for expecting mothers throughout your pregnancy. Feel the benefits of meditation as your motherhood journey unfolds!