Pregnancy Focused

Meditation Scripts

On the following pages you will find meditation scripts that you can print out and use in your
prenatal yoga classes to guide pregnanct women through meditation.

The scripts provided have been designed to be short but effective, this way you can use them
at anytime during your class, for exapmle, at the end of class while mum is in a resorative pose,
this is a great time for a meditation as mums mind is likely still and receptive or you might find
there is time during your class when mum is in a comfortable pose and you may decide that this
time is suitable to guide mum through a short meditation.

These scripts are a guide only, you are welcome to change them, add to them or subtract from
them as you wish.
Connecting to Body and Baby

The connecting to body and baby meditation has been designed as a short but powerful restor-
ative meditation practice. This practice will quiet the mind and deepen your connection to your
baby, and it will bring awareness into your body, connecting you to your intuition and your deep-
er inner wisdom.

To do the connecting to body and baby practice simply find a comfortable position, This may be
sitting upright in a chair, on a cushion, you might decide to lay down on your yoga mat. Be sure
to lay on your left hand side in Shavasana, or you may choose a nice restorative yoga position
where you are comfortable, once you are comfortable, we will begin to begin.

Gently close your eyes if you do not like having your eyes closed, this is fine, you can simply half
close your eyes and soften your gaze. Next, place your hands on your belly, If you are lying on
your side, simply place one hand onto your belly.

We will start our practice with three mindful breaths., Take a nice deep inhale, being mindful of
the feeling of your lungs filling with air, then, as you exhale consciously let go of any thoughts.

Take another inhale, feel the air as it fills your lungs, exhale, letting go of any thoughts, any think-
ing, any planning, one more nice deep inhalation, let the air fill your lungs, exhale, letting go of
any thoughts, relax your body and let your breath return to its natural rhythm.

Take a moment now to set an intention for your meditation practice, affirm to yourself quietly in
your mind that just for these next few minutes while you’re in meditation that you’ll let go of any
thoughts, knowing that you can return to all of your thoughts, all of your thinking, planning and
your to-do list once your meditation is complete.

As you breathe in and out softly, let your awareness sink deeply into your body, become aware
of how your body is feeling, letting go of any judgment and just being present with the feelings
in your body.

Become aware of your feet and your legs, become aware of how your hips and your abdomen
feel, your back and your chest, your shoulders and your arms, become aware of how your hands
and your fingers and thumbs are feeling, feel any sensation in your neck and your throat, your
face and your head, on the sensations and the feelings in the body, allow your body to feel as
relaxed as possible. Know that your body is filled with divine intelligence.

Offer gratitude to your body as you spend a moment reflecting on the incredible design of your
body and its ability to accommodate, nourish and grow life. Your body is a miracle..

Next, begin to visualize your beautiful baby, he or she or they will right now be enjoying the
peaceful and relaxing environment that you have created for them, as you look after yourself,
you look after your baby.

With your hands or hand resting on your belly visualize your baby basking in the peaceful, nour-
ishing and loving environment that you have created, visualize baby connecting to love that you
feel for him, her for them. Affirm to baby that you will take good care of yourself and that you
give your body everything it needs. Fill your body with love and gratitude.

Now we will take a deep breath and as you begin to bring your awareness back into the room,
you can wiggle your fingers and toes a little and slowly open your eyes. Namaste.
The Zen Mama

The Zen Mama is a short meditation designed to bring a pregnant woman’s awareness into the
present moment, this will help to release feelings of anxiety and tension and to leave mom feel-
ing calm, centered and relaxed

To begin this meditation sit or lay comfortably, gently, close your eyes, if you do not like having
your eyes closed, this is fine, you can simply half close your eyes and soften your gaze. Take
some slow, mindful breaths.

Instructions for this Zen meditation are, I will say two sentences, then I will give you two key
words, after I give you the key words, you will say the first key words silently to yourself as you
breathe in and the second key word silently to yourself as you breathe out, for example, the first
two sentences I will give you are breathing in, I know I am breathing in, breathing out I know I am
breathing out and your key words will be, in, out.

For the following few breaths, quietly in your mind, each time you breathe in, you will say in and
each time you breathe out, you will say out.

Let’s begin, breathing gently, deeply and mindfully.

Your first two sentences are, breathing in I know I am breathing in, breathing out, I know I am
breathing out and now for the next few breaths, saying quietly to yourself, in your mind, in on the
in breath and out on the out breath.
*Leave approximately one minute here for students to breathe before offering the next step

The next two sentences are breathing in my breath, grows deep, breathing out, my breath
grows slow, your key words are deep, slow, saying quietly in your mind as you breathe in, deep
as you breathe out, slow.
*Leave approximately one minute here for students to breathe before offering the next step

The next two sentences are breathing in, I feel the sensations in my body breathing out, I relax
my body. Your key words are feel, relax, as you breathe in, saying quietly in your mind, feel and
as you breathe out, relax.
*Leave approximately one minute here for students to breathe before offering the next step

The last two sentences are, breathing in, I am aware of the present moment, breathing out, I
know this is a wonderful moment, breathing in, aware, breathing out, wonderful moment.
*Leave approximately one minute here for students to breathe before offering the next step

Now we will let go of our key words and I want you to see if you can visualize a protective white
field of energy around you and your baby.

Being pregnant connects you to all the women who have come before you. You are part of a
community of strong, brave and empowered women. Be aware that your body is perfectly built
for your pregnancy, perfectly built for labor, for birth and for being a mother.

Taking a nice deep breath in as we begin to finish our meditation and a long, slow exhale and
when you’re ready, you can slowly open your eyes.

Namaste.