Sometimes you just need a little help to quiet your mind and relax your body. You do so much every day. You deserve a break.
Join me for a guided relaxation that you can do almost anywhere (please not while driving, ha!) that will bring warmth to your heart and give you the boost you need to keep on keeping on.
Life after miscarriage, stillbirth or babyloss needs extra care.
This is a very easy way to give yourself some love, get yourself out of a spiral, or bring a new energy to your day.
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Photo by Canva
Intro/outro Music by ZingDog on Pond5
Background music by SoundVessel on Pond5
Taking a few minutes to relax is something we all know we should do, but sometimes we just don’t know how. It can help to have a little direction. So today, just silence all your notifications, put down your phone, get cozy, and let me guide you as we relax each part of your body.
When you’re done, you’ll feel calm, peaceful, and have a new energy. If you’d like, Think of something that’s been weighing on your mind or a question you are looking to answer. Imagine writing it on a piece of paper and placing it in your pocket. As we relax together, let go of the weight and let your mind clear.
Trust that you will find what you’re looking for. Find a comfortable position. Lie on your back or sit in a chair with your back supported. Place your hands at your sides, palms up if it feels comfortable. If not, place your hands wherever you’d like. Close your eyes if you wish. Now, begin to become aware of your breathing.
Focus on slowing down the rhythm of your breathing. Your chest and abdomen will expand outward with each breath, like a balloon gently filling with air. Imagine your ribcage moving out to the sides when you inhale, and gently inward as you exhale. Slowly take a deep breath in, pause for a moment, and then exhale slowly.
Let the tension melt away as you relax more deeply with each breath. Continue breathing slowly. As you inhale, say in your mind, breathe in serenity. And as you exhale, say in your mind, breathe out all serenity. Let’s do that two more times as we prepare to relax fully. Breathe in serenity. Breathe out all.
Breathe in serenity. Breathe out all. Now turn your attention to the top of your head. Feel the relaxation beginning at the top of your scalp and spreading slowly downwards. Feel each individual hair on your head. If you don’t have hair, feel the air caressing your scalp. Let your ears become relaxed and heavy.
Feel your eyebrows resting gently downward. Allow your forehead to become relaxed and smooth. Notice your temples. Let any tension relax completely. Let your jaw relax by allowing your mouth to be slightly open with your lips apart or gently touching. Relax your tongue. Now we’ll move to the rest of your face and neck.
Relax your cheeks, your nose, your eyes. Your eyelids are heavy and very relaxed. You are getting more and more relaxed as we continue the relaxation. Enjoy the feeling that you are experiencing. Be present with your body and your breath. Thank yourself for relaxing. Now move your focus down to your neck.
Relax each muscle in your neck. Notice where there is resistance and let it relax. Mentally bring blood and oxygen to any tightness as your body softens. Feel the relaxation as your shoulders become relaxed and loose. Let your shoulders gently sink downward, away from your ears. They are now becoming so relaxed and heavy.
Relaxed and heavy. Relaxed and heavy. Feel your collarbones and let them relax as you continue to expand your chest with every breath.
Now your shoulders. Imagine they are being soothed by a gentle hand brushing all your cares away. Brushing down and wiping away the tension. Wiping away the weight, wiping away the tightness, wiping away, relaxing each muscle, feeling warmth and love. Enjoy the warmth, the love, and the relaxation you are feeling.
Now relax your arms. Start at the top and relax downward. Like a waterfall of relaxation is flowing down your arms, biceps, your triceps, your elbow, your forearm, your wrists are now relaxed. Your hands are completely relaxed, move them into the most comfortable position if needed. There is no wrong way to relax your arms.
Elbows, wrists, and hands. Relax down to the tips of your fingers. Imagine the weights you’ve been carrying now slip gently away. If your arms ache for something they can’t hold right now, send comfort and love to your arms. Replace the burden you put down with a comforting, Soft item in your mind. Imagine holding comfort, peace, and love in your arms.
Breathe in serenity. Breathe out all thoughts.
If your mind wants to wander, gently bring it back to your breath. If you notice any emotions coming up, let them come up. You are now feeling limp from the top of your head to the tips of your fingers. Now move your attention to your heart. Your heart has been broken and it may feel tired. Send healing blood and oxygen to your heart.
Notice the pace at which it beats and slow it down using only your mind and your breath. You feel a warm sensation growing. It’s safe to allow it in.
The light is warm. and yellow, like golden hour on a spring afternoon. Imagine the leftover pieces of snow and cold from the winter melting away from your heart. There is only room for light in this moment. Relax your chest and your abdomen. Continue breathing in and out. In and out. As we move lower, focus the warm yellow light on your uterus and ovaries if you have them.
If you don’t, focus your energy in the area where they could be. This is a place of life and death. Imagine the cycles of the moon in your mind. Imagine the tides ebbing and flowing. In and out. In and out. Bring light to each part. It’s safe to connect here. Thank your body for creating life. Thank it for cycles.
Thank it for doing its best. Feel the warmth and relaxation in your lower abdomen. Send love there. Now turn your attention to your upper back. Feel the relaxation flow down your spine, like water, slowly running down your spine. Let all the muscles give up their hold. Relax your upper back, your middle back, and your lower back.
Allow your back to relax completely. Now your entire upper body is so relaxed. Relaxed. So relaxed. It is glowing with warmth, love, and peace. Feel the sensation of the afternoon, spring sun on your body. Breathe it in as we continue the relaxation. Now move to your hips. They carry so much every day. Send love and relaxation to the muscles and deep into the joints.
Feel the soft, gentle hand. Wiping away all tension as your hips soften and relax. Now your thighs. Invite them to relax. Let the tightness melt away. They get heavier and heavier.
Relax your knees. They’re warm and heavy. Down to your ankles. Every muscle is relaxed. Warm. And
move your ankles. As you feel comfortable, as you feel the tension melt away, breathe in serenity, breathe out all thoughts. Now focus on your feet, feel each muscle, ligament, and joint, let them soften as you relax all tension away. Feel the gentle hand massaging your feet as it wipes all tension away.
Relax each toe as you focus on your breath. Inhale peace. Exhale worry. Inhale light. Exhale darkness. Inhale love. Exhale, judgment. Now that you are completely relaxed, let your mind wander as you imagine you are walking on a path. It could be anywhere. Notice the sounds around you.
Notice the landscape. Where are you? What colors do you see? What is on the horizon? What is near you? As you continue down this path, you notice someone in the distance. They are waiting for you, and smiling. As you walk closer, they come into focus. Who is waiting for you? As you approach them, you reach into your pocket.
Your fingers touch the paper with your question. You give it to this person in your mind, you see them reading it, pondering it, then they lean over and whisper into your ear exactly what you needed to hear. You take their words and place them in your mind. You won’t forget them. You know what to do now.
You feel warmth and see the yellow golden light encompassing you both. You are at peace. You feel love. Breathe it in as you let your body completely relax. Relax.
Now my friend, it’s time to come back. We will gently wake from our relaxed state, but we will keep the energy with us throughout the day or night. Inhale. For four seconds and hold for
exhale four seconds and hold
resume breathing. Wiggle your fingers and your toes, move your legs and your
arms, shake out your hips. When you are ready, open your eyes. You are loved. You are a miracle. You are precious. You are light. I’m sending you all my love as you go throughout the rest of your day.
Thank you so much for doing this relaxation with me. I hope you will use this any time you need it. If you can’t sleep, if you had a tough day, or just to maintain your energy when things are going well. Guided Relaxations helped me so much when I was pregnant after loss and I couldn’t stop my racing thoughts, especially before bed.
If you need more peace and calm in your life, please reach out to me. I will help you find it in a way that speaks to you. I’ll see you next time.
Are you tired of feeling like your baby’s death was somehow your fault? Go to smoothstonescoaching. com and get my free mini course, how to stop blaming yourself after loss.