Slowly scanning the body is a great way to calm the brain and nervous system, promote relaxation and bring more awareness to the body. This is helpful whether you are pregnant or not, however, this meditation can be especially helpful to do if you are waking up often in the middle of the night (as pregnant women do!) and may also be a helpful exercise during early labor.
I suggest recording yourself reading the meditation so you can play it back any time you want to do it!
Set yourself up in a comfortable restorative yoga pose (see above) or you may choose to sit up tall and place your hands on your thighs, palms up.
Bring your attention to each body part as I name it. Note sensations in each part and maybe even release tension that you notice.
(Note to instructor: Allow pauses between each part to give time for observation of each part).
Start with the crown of the head, the scalp.
Forehead.
The eyes.
The ears.
The muscles around the cheek bones.
Allow the bottom teeth to separate from the top teeth, consciously resting the tongue.
Soften the tops of the shoulders.
The upper arms, heavy, like curtains hanging at your sides.
Elbows.
Forearms.
Wrists.
Imagine tiny weights in the palms of your hands.
Allow the fingertips to curl in, releasing any gripping in the hands.
Shift your attention back to your shoulders, upper back and chest.
Solar plexus and middle back.
Low back and belly, the home of your baby. A safe, nourishing space for your baby to develop and grow.
Hips and pelvis.
Thighs and hamstrings.
Skin around the knee caps.
Shins and calves.
Ankles.
Tops of the feet, bottoms of the feet and all of the toes.
Maybe even lightly wiggling the toes.
At this point, notice your breathing. It might be very appropriate for your breathing to be shallow at this point. You don’t need to make it more impressive. Notice your body in space as a whole, not as separate parts, from the crown of your head to the tips of your toes.
Radiating energy, light and love.
Thank you for reading! ~ Megan
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