60 Relaxing with Your Baby in Pregnancy

Hi, welcome to the meditation portion of RxChill Pill: Meditate Your Brain to Resilience. This podcast strengthens your resilient mind every time you listen. I'm Dr. Juna Bobby MD. I'm a physician specializing in mind-body medicine and a mom of two amazing kids. You can find out more about me, exciting new online programs on procrastination and mindset coaching for kids, teens, parents, and educators at mindbodyspace.com. I remember what an incredible experience pregnancy was, so this meditation is for you, all of the beautiful and strong expecting moms out there.

Find a safe, quiet place where you can just relax for the next few minutes.

In this relaxation response exercise, we're going to gradually relax our whole body.

So take a deep breath in, long and slow, and hold it for a few seconds, and then slowly exhale through your nose. Let's take another long, deep breath, holding it for a few seconds, and then slowly exhaling through pursed lips. Allowing tension to melt away. Imagine a feeling of safety and warmth and feel this over the top of your head, your forehead, your temples, your eyes, your cheeks, and jaw, your lips, your whole face. Let this peaceful feeling, this warmth and safety, flow down into your back, all the way down your spine, then over your chest, your abdomen, your arms and hands. And on the next exhale, whenever that is for you, allow a release to come from the top of your head all the way down your face, neck, shoulders, arms, and out your fingertips. Let this peaceful feeling, this soothing safety and warmth embrace you like a big hug, a warm, soft, fuzzy hug. Now bring this relaxed sensation down through your hips and your lower legs, your thighs, your knees, the back of your knees. Your shins, your calves, finally your feet. Take a deep breath in, and on the next exhale, just release everything from the top of your head down your face, shoulders, neck, down your spine, your legs, and out your feet. Feeling this warmth and safety and soothing feeling as if you're being hugged by a warm fuzzy blanket. Feel that sensation of safety and warmth as you focus on your beautiful baby. Share this warm, cozy safety with your baby. You're feeling the love between you, knowing that as you breathe and as you relax, You're sending love and nutrients to this beautiful baby, your baby. Imagine the joy on your face and the baby's face as you bond together in this feeling of safety and relaxation. Allow a feeling of gratitude to come over you. For taking care of your body and your baby, and gratitude to your baby for the special bond that you share, the miracle that is life. Knowing that your baby is with you wherever you are, Take a deep breath in and exhale, knowing that you can always come back to this feeling of warmth, calm, and safety simply by taking a deep breath and relaxing all of your muscles. On the exhale, and feeling that warm gratitude and love as you focus on you and your baby's miraculous journey. Have a wonderful day. I'm wishing you and your baby and all of your loved ones wellness. This is Dr. Juna Bobby MD.

Thank you for meditating with me. To find all these meditations in one place, go to mindbodyspace.com/podcast. There you'll also find resources including 3 Steps to Focused, a free PDF guide. Email me at podcast@mindbodyspace.com for any questions or meditation requests. Have an amazing rest of your day.