Ride the waves of your breath and release physical tension to find deep relaxation and inner resilience.

English

If you're pregnant and seeking a hypnobirthing track with invitational language and focus on the body over baby, this is for you! Including a simple body scan, repeated relaxation, and the common wave analogy, this track could be repeated during the birthing process or help you practice before labor. This track is dedicated to my sister who is due soon.

Hypnobirthing Wave Meditation

My name is Eden and I am a Reiki Master Teacher. a meditation guide and a licensed therapist. And today we're going to explore a hypnobirthing meditation. So wherever you are, letting the physical body settle. Maybe that means taking a few little movements. Maybe that means starting to find stillness. just beginning to turn a little more inward. And perhaps closing the eyes down from top to bottom. just starting to tune in a little more easily to the body. And just asking yourself. How can I become just 5% more comfortable right now? Good. And just starting to notice your breath now, this breath. Mapping out the breath. in the body as it is today. and you notice where it travels to. in the body with each round. and just exercising your own mental capacity to... Let these next few rounds of breath be new. Really watching this breath. Now we're going to open with a body scan. Go ahead and roll that same inner eye, that same awareness up to the crown of your head to the tallest part of your being. and just sending a breath there. What would that feel like? and letting yourself feel it. Really letting the crown start to relax as you send air, life. Prana. to the very top of your head. And perhaps you start to feel a little gentle relaxation washing over and down the head. as you relax on purpose. Seeing if you can find a little bit of distance between the crown and the third eye. Really letting go down the forehead. Tension melting away from the temples, the eyebrows gently moving away from one another. And the eyes rest in their sockets. Let the eyes know there's nothing they need to search for and find right now. that you can just let them rest. and seeing if you can find some stillness in the eyes. if only just for a moment. And this relaxation moves over the nose. Letting it become even longer on the face, like the spine and the body The cheeks move down, the cheekbones. The ears relax on the head. The jaw releases, the tongue rests. And just allowing yourself to be even heavier into whatever support system is beneath you. Whether there's a pillow behind your head or your head is stacked over the rest of your skeletal system on the ground, what can you release into? releasing those tiny little muscles that are still holding the head up. and allowing the head to rest a little bit more. And this wave of relaxation moves over the palate and down the throat. and down the neck. Finding a little more space between the shoulders and the ears. And see if you can do this, finding this space, not through force or tension. but instead by allowing the tension to melt away. Accessing more space through relaxation in the body. unwinding the tiny little muscles. So good. And then this wave of relaxation gently moves over the right arm, the shoulder. upper and lower arms. all the way through the palms and the fingertips. the space between the fingertips Really checking your work here, ensuring the relaxation mood. Not just over, but through your body. You feel it rolling through the arm as well. washing over and through. And sending a beautiful deep breath into the upper chest, letting the shoulders spread out gently and widely. Relaxing through this upper chest and upper back. Accessing space here. And letting that wave of relaxation move down the left shoulder, the upper and lower arm now. Through the palms and fingertips and between the fingertips too. Ensuring that wave of relaxation moves both over and through. And coming back into the heart space now, taking one more breath here. and relaxing something with your exhale. even if it's so small that the relaxation is barely even perceptible to you. And then we send another breath into the ribcage, gently watching the ribs open. clone. And we send another breath lower into the belly. The belly button gently reaches to the sky and softly relaxes with the exhale. We'll take a few more here. really softening any small or large abdominal muscles that are holding the belly button back. from having its maximum movement. No need to draw the belly button to the spine. Just focusing on allowing the belly button to reach to the sky through pure relaxation over muscular force. working with the concept that the more you relax in the physical body, The more space there is for air to come in and be turned into life, to breath, to support. So can you find that space here in the low belly? the side belly. The side body. The hips. And the pelvis. finding slightly more spaciousness and openness. and allowing the breath to find its way there. through the invitation that comes through spaciousness. as we release any desire to force or control. We make space for the invitation. the natural flow of support of life through space. Finding that here for one more breath on purpose. Good. And the same wave of relaxation now moves its way over that left hip. And down the quad, the glute, the knee. The shin, the calf, the foot, washing over the toes and left sole. Again circling back, ensuring the relaxation. made it both over and through the left leg. and allowing this relaxation to wash over gently now. from the left hip towards the right hip. Really taking a moment here to let the breath circle in. and relax the muscles and ligaments in the hips. the pelvis. allowing yourself to grow a little wider here. Again, tuning into any tiny little muscles. that are here and still tense. and just asking yourself what it would feel like if you relaxed here. Can you let your mind find the answer by doing? Good. And this wave of relaxation moves over that right hip, right quad. glue. knee, shin, calf, foot. over and through the toes and the sole of that right foot. Ensuring the wave of relaxation moves over and through. and once that's complete. Gently rolling your awareness back up slowly to the heart now. giving yourself the awareness of subtle relaxation. Taking another moment here to just notice anywhere. that is already tensed back up. and with a loving breath of awareness, letting it go again. Good. Now in these few breaths, can you notice where your awareness has already gone? Maybe it stayed in the heart, in the body, found its way back into the mind, the head. where more thoughts are present. Or maybe something else. Just noticing. and wherever your awareness has gone. Just gently imagining moving it back into the heart space. So that your awareness begins in this place. It starts from the heart. like your mind is in the heart space. And just staying here as best you can in your beautiful animal body. We're going to move. gently now into matching our breaths. to a mental picture as we usher in. The idea of waves, the ocean, the tide. This ebb and flow where both pieces are so supportive and necessary. also feel very different. And that's okay. That's okay. How do we find our calm, not just amidst stillness, but amidst change? How can we find the constant in the change? The undercurrent is you and your strength, your resilience. your presence, your capacity to soften over and over again. Returning to trust. more deeply each time. So just starting to imagine that each inhale brings in this tide. And maybe it starts just as a visual in the mind. Or maybe it lives more in a feeling in the body. with the rise of each breath. However this tide comes into your awareness is perfect. And each exhale, you watch the tide move back out. or sense it move out. in the body. really just starting to presence yourself with this internal ebb and flow. Tuning into the breath with this visual if you haven't already. This breath, this ebb and flow that is always here. Supporting you. regardless of direction and stage of change. What can you notice where the waves in the body build? flow naturally. where they've released from. mapping out this internal wave right here. right now. knowing it's always allowed to change in the next breath. Inhale, the tide comes in. And exhale, the tide moves out. And with each round of breath, each round of the tide as it moves in and out. Can you start to add in another layer of noticing? any tension. It's crept back into the body. and doing what you already know to do now. Allowing your system to relax, finding that spaciousness. releasing the system more fully. Ease in more of this natural, beautiful breath too. Letting this tide come in and out. Making space for more life, more work, more change, more space. as this round flows out and the next moves in. each round noticing tension and gently letting it go. This is the only work here. allowing this tide that naturally shows up to claim its full self through you. as you hold it. You are this beautiful, powerful vessel. that holds it all. Making it all possible. Making it all present. can you as the vessel. be even more present. through your continued relaxation. through the ebb and the flow. retaining to the best of your ability. the sense of relaxation over and over again. amidst change and natural tension. And you notice even the tiniest muscles in the pelvis, the hips, the abdominal wall, the chest, the hands. and letting them go over and over still. knowing that they will tense back up and that's okay. Your work is not to be perfect, but just to notice when the change has occurred. and to gently relax again. Good. So good. letting the breath be this way ebbing and flowing allowing any sensations that are also present in the body now. Join this way. Maybe there's a momentum behind the waves. a color, a texture. allowing them to enter weave, letting your whole system integrate somehow. into this metaphor, this visual, this truth. Unification with each breath through this softening. is surrender. Knowing each breath is a fresh opportunity to release. To find space, to open, to soften, to trust the change, to be the vessel. ushering in something new. to release something else. This is the way. being in each breath. and just noticing when you've wandered back off into The ego, the labeling mind. the externalization. and just bringing the mind back into the heart again. awareness starting from here. Breath, starting from here. Feeling your whole system come online with each wave. over and over. Can you honor the shifts that are right here? You are the way. You are the tide. You are the whole ocean. each moment. capable within each iteration. softening. Opening. and allowing yourself the space to stay here as long as you need. and as long as you'd like. Softening and opening to each breath. through the whole body. softening to what is right here. allowing it, being with it. Surrendering. So, so good. and just staying here for as long as you need riding this wave Feeling the support of your breath. your life. your body. Everything coming together in union through softening. Opening. with your true presence. Feel the union moving the mind into the body again. and feeling that union again from here. Knowing that your body is here to support you, your breath is here to support you. moving through you, working with you. It is you. feeling you exist so completely in this wave of change. Deep breath in. Relaxed, breath out, riding your wave.