10 Minute || Meditation Mama Prenatal Sleep Meditation (Cozy Holiday)

Hello and welcome to the Meditation Mama podcast, a collection of guided meditations for expectant mothers created just for you during this wild and ever-changing time of your life. I'm Kelly and today I'll be leading you through your practice. So go ahead, get comfortable, settle in, and let's meditate. Hello Mamas. Welcome to this prenatal sleep meditation. This practice is to help you get some of the much-deserved rest you need as you grow life and as you do the best you can during this holiday season. Since this episode is being released right in the thick of holiday season, I wanted to encapsulate those cozy vibes into this sleep meditation to hopefully help you get the rest you deserve. Also, I want to just make note of two things. One, I don't care what time you are using this right now. Having been pregnant twice, if you are going to bed at 6.15pm, I love that for you. That is amazing. Honor yourself, give your body what it needs, listen to your body do that. Also, if you could do me a favor, maybe you do it right now before you meditate because hopefully next we're going to fall asleep, if you would be willing to leave a review on Apple Podcasts or a 5-star rating on Spotify, it would be so helpful to me, or if you shared this meditation with another pregnant Mama. I have a goal going into the new year of really wanting to support more women like you and me in this particular season of time and the best way to get the word out is by having all of you share. So if you'd be willing to do that right now, I'd be so grateful wherever you're listening and then come back in a moment because we are going to sleep together and we're going to get some rest. As you begin your meditation for sleep, take a moment to ask yourself, is there anything I can do to get more comfortable right now? Maybe you readjust how you're laying in bed. Maybe you grab another blanket or your pregnancy pillow. Take this moment to make yourself as comfortable as possible, allowing yourself to settle in for a wonderful full night's sleep. If you'd like, just fully get ready for bed, turn off the lights and just let this meditation be the thing that helps lull you to sleep. Once you're settled, begin to notice the natural rhythm of your breath, feeling the air move easily in and out of your body. Every inhale feels smooth and every exhale just flows naturally out. Let each breath be easy, without any need to force or control it. Just breathe easily, gently, allowing yourself to settle into this peaceful rhythm of inhales and exhales. As you're breathing, take a moment to thank your body for all it is doing right now. Maybe take a moment to send baby a little bit of love, and give yourself permission to rest and get the sleep that you need and deserve. Beginning to slow your breath down even more, allow each exhale to become a little bit longer, breathe in gently, and let your breath out slowly and fully. With each breath, feel your body sinking deeper into your bed and becoming more relaxed. Imagine your eyelids growing heavier with every exhale, a gentle weight easing down over your eyes, softening and relaxing with each breath out. Every breath cycle, you become more restful and at ease. Just inhaling fully, and exhaling naturally more and more, tension and stress melts away. In your mind's eye, imagine yourself in a peaceful, quiet winter night. There's snow falling from the sky, you're in this enchanting forest, and you're standing in front of a warm, inviting holiday cottage. It's tucked away in between the trees, and it's waiting there just for you. It's almost out of a fairy tale. There's a big wreath on the door, and there's candles in the window, and the glow from the windows casts this golden light onto the freshly fallen snow outside. You open the door, you step inside, and once you're in, you can smell the cinnamon, the pine, all of those intoxicating holiday smells. There's a fire gently crackling in the hearth, filling the room with a soft glow, making everything feel warm and cozy and comfortable. You walk further into the cabin, and you go to a cozy spot near the fire, where a soft, plush blanket awaits you. You wrap yourself in the blanket, feeling the warmth settle around you, comforting you, soothing you, wrapping both you and your baby in this blanket of calm and peace. Outside, the snow falls softly, just covering the world in this quiet blanket of white, but inside this cottage, you're safe, you're warm, completely relaxed. Each breath draws in the warmth and calm into this cozy space. Every exhale, you release any tension and it melts away. You rest and relax here, looking around at the holiday lights, their little twinkle and flicker wrapped around a pine tree just in front of you. It is the perfect, cozy holiday evening. And now notice how with each breath, you sink deeper into relaxation. Every exhale taking you closer to deep, restful sleep. With every single breath, you feel yourself drifting deeper into a sense of peaceful rest. And we'll now begin to count our breaths, as a way to ease the mind towards sleep. On your next inhale, mentally think inhale 1, and on the exhale, think exhale 2. Continuing on with this counting, inhale 3, exhale 4, and so on. Just allowing every breath to lead you closer to a place of rest. Just continuing to breathe and be, allowing every breath to be marked by a number, letting everything go, and just knowing that you're safe, you're cared for. You and your baby are being held and supported in this moment of peace and rest. Every breath cycle brings you closer to a place of sleep.