Your Pregnancy Relaxation Sequence
1. Turn your phone onto airplane mode - minimising interruptions is really important! 2. Get cosy - put on loose, warm, soft clothing that feels comforting. 3. Dim the lighting, light candles (as long as you are not planning to fall asleep). 4. Turn on some calming music.
5. Sit or lie somewhere comfortable and supportive.
6. Close your eyes and take slow, deep breaths. Inhale for 4 counts through your nose, exhale for 8 counts through your mouth (or for as long as feels good for you - the key is exhaling for longer than the inhale).
7. Scan your body - Start at your toes, tune in to how they feel, give them a wiggle, then let them relax and go limp. Work on up through your ankles, your calves, knees, thighs, pelvic area, tummy, chest, upper arms, elbows, wrists, fingers and so on - until you reach the top of your head.
8. Now visualise a place that makes you feel calm and happy. That might be a childhood holiday home, a room in your house, or a place that you like to go walking. Think about how it sounds, smells, feels. Stay in this place for as long as you wish.
9. When you are ready to return, take a few deeper breaths and slowly open your eyes.
10. Before you stand up, wiggle your jaw, hands and feet, then stand up and stretch out your arms above your head, ready to take on the rest of the day, or sink into bed for a restful sleep. Author, Emiliana Hall, The Mindful Birth Group.
Editor, Helen McClorry, Babies on board Magazine.
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