Loving-Kindness Meditation For Expecting Mothers

Before you begin, it may be helpful to take a few quick stretches. While standing, reach the arms overhead, then shift and lift through the armpit, ground the same side foot into the floor, and take a moment to feel length in the side body. After you feel released through both sides, find a comfortable seat, perhaps on a folded blanket, cushion, or yoga blocks on the floor to help raise the hips. Another option is on the edge of a chair with your feet flat on the ground. You could even try this lying down if it’s still comfortable for you in your stage of pregnancy. Hands can be in your lap or one on your baby, one on your heart.

Take several deep, slow breaths with the eyes closed. Feel the breath and how it creates movement in the chest and belly. Tune into now. If other thoughts arise, just notice it and with kindness for yourself, return your attention to your breath and these words and feelings that arise with the meditation. If you have someone that could slowly read the meditation below, great, otherwise simply read it aloud or silently to yourself. Pause between each paragraph to allow yourself to notice any sensations and for feelings to cultivate. Let’s begin.

Imagine speaking to yourself. Say to yourself: May I be safe. May I be healthy. May I live with ease and happiness.

Bring your attention to the baby cradled in your womb. Say to your baby: May you be safe. May you be healthy. May you live with ease and happiness.

Picture a loved one. Maybe your partner, a parent, or a very close friend. Say to that person: May you be safe. May you be healthy. May you live with ease and happiness.

Start to widen your view to include the families in your neighborhood. Say to them: May you be safe. May you be healthy. May you live with ease and happiness.

Continue opening your thoughts and well-wishes to the town or city in which you live. Say to all the residents: May you be safe. May you be healthy. May you live with ease and happiness.

Picturing all the people living in your region, say to them with earnestness: May you be safe. May you be healthy. May you live with ease and happiness.

Wider still, imagine all the people in your country. Send your energy to them: May you be safe. May you be healthy. May you live with ease and happiness.

Finally, every living person in the world: May you be safe. May you be healthy. May you live with ease and happiness.

Return your attention to now—you, your baby, and anyone else that may be in the room with you. Feel your aliveness in the present moment. Stay here for as long as you like, noticing the sensations of the body, and feeling your breath. Take one inhale through the nose, open the mouth, and sigh it out.

Questions, comments, concerns, feedback are always welcome. Thanks for reading.

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