Sleep Like A Baby ✨ Pregnancy Meditation For Falling Asleep

[00:00:09] Good evening, Sleepwave family.

[00:00:12] Carissa Vacker here with one of my most meaningful meditations from the archives.

[00:00:17] I'll tell you more about it in just a moment, but I also wanted to take a moment to say

[00:00:21] thank you to all of our loyal subscribers whose support makes this show possible.

[00:00:26] Thank you so much.

[00:00:28] If you'd like to join our subscribers and get ad-free listening and two bonus episodes

[00:00:32] a month, just click the subscribe button below to get started.

[00:00:35] So back to it.

[00:00:37] When my son was just a few months old, I wrote this prenatal meditation for the sleepiest

[00:00:42] ab.

[00:00:43] It is still one of my favorites to look back on and think about what I found helpful at

[00:00:48] the time and what helped me feel soothed during my pregnancy.

[00:00:52] I am so thrilled to be sharing it with you tonight.

[00:00:56] But wait!

[00:00:57] You might be saying, I'm not pregnant.

[00:00:59] If not, I think you'll still get tons of value out of this soothing, healing meditation

[00:01:06] and feel held and supported by mama vibes no matter who you are or whether or not pregnancy

[00:01:12] is or ever has been a part of your experience.

[00:01:16] You'll also get a little window into the experience of anyone you love who is or has been pregnant.

[00:01:22] And if you are soon to have a baby, huzzah!

[00:01:25] Serendipitous timing is the best, right?

[00:01:29] Settle in and let's go on a soothing ride together so we can all sleep like a baby.

[00:01:36] If you love this show, start a free trial of Sleepwave Premium tonight.

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[00:01:55] Cancel any time.

[00:01:57] But now, a quick word from our sponsors who make this free content possible.

[00:02:02] Hey Sleepwave listeners!

[00:02:03] I wanted to take a moment to recommend a podcast that pairs perfectly with what we do here.

[00:02:08] Sleepy, hosted by Otis Gray.

[00:02:11] If you love our bedtime stories and want even more, Sleepy might be just what you're looking

[00:02:16] for.

[00:02:17] Otis has a soothing voice that reads classic literature in a calming way, perfect for easing

[00:02:23] your mind at the end of the day.

[00:02:24] You'll hear familiar stories like Peter Pan, Pride and Prejudice, Winnie the Pooh,

[00:02:30] and Sherlock Holmes all read softly to help you unwind.

[00:02:34] Many listeners have found Sleepy to be a comforting companion alongside Sleepwave.

[00:02:39] So if you're looking to enhance your nighttime routine, I encourage you to fluff up the cool

[00:02:44] side of your pillow and give Sleepy a try.

[00:02:47] You can listen to Sleepy on Spotify or wherever you get your podcasts.

[00:02:51] New bedtime stories every week.

[00:03:10] Settle into your bed.

[00:03:13] Get cozy and lie in whatever position feels most comfortable.

[00:03:19] Getting comfortable may feel challenging these days, so I'll offer a few suggestions.

[00:03:26] If lying on your back feels good, do that.

[00:03:30] Though, if you are 20 or more weeks pregnant, it is best to sleep on your side.

[00:03:37] If on your back, allow your hands to settle down by your sides or on your belly.

[00:03:44] If lying on your side, make sure your body is well supported with a pillow under your

[00:03:51] head and between your knees.

[00:03:56] I also recommend a pillow or two cradled against your chest and below your belly, and another

[00:04:02] behind your low back for maximum support and coziness.

[00:04:10] Take your time here to get situated.

[00:04:14] No rush.

[00:04:34] Once you are settled, take a big breath in through your nostrils and sigh out through

[00:04:43] your mouth.

[00:04:45] Again, breathe in and out.

[00:04:55] You are here, lying in your bed, and there is nothing you need to do now but breathe

[00:05:04] and let your body rest.

[00:05:08] Let's begin tonight with a body scan.

[00:05:14] Feel into your feet and legs.

[00:05:20] Imagine you could breathe into your feet, and as you do, they gently light up and then

[00:05:29] darken on the exhale.

[00:05:34] Breathe in.

[00:05:36] Feel the feet glow gently, then release the breath and the light fades as the feet relax.

[00:05:50] Breathe into your ankles and calves.

[00:05:57] On the inhale, they glow with warmth, and on the exhale, they darken and release all tension.

[00:06:09] Moving up to the thighs and hamstrings.

[00:06:16] On the inhale, they brighten and glow.

[00:06:23] On the exhale, they darken and release.

[00:06:31] Now breathe into your hips, low back, pelvis, and belly.

[00:06:42] Spend a few extra breaths here.

[00:06:46] This area of your body has had to grow and change the most to accommodate your baby,

[00:06:54] so be sure to breathe into any areas of tightness, tension, pain, or discomfort.

[00:07:06] Your body is working hard and changing so rapidly.

[00:07:15] Send it appreciation as the inhale lights up your pelvis, low back, hips, and belly.

[00:07:28] Exhale as all the light gently dims and the whole area sinks into comfort.

[00:07:39] This is home to your baby.

[00:07:45] If you'd like, place your hands on your belly and send your baby some love.

[00:07:55] As you inhale again, feel this whole area light up with a warm, sparkling glow,

[00:08:07] and as you exhale, it softens and feels soothed.

[00:08:14] Take one more breath here, breathing light around your baby,

[00:08:24] and exhale slowly, feeling deeply relaxed.

[00:08:36] Allow the attention to drift up to the chest, upper back, and shoulders.

[00:08:46] On the inhale, feel the entire area glow with warmth,

[00:08:54] and on the exhale, feel all tension melt away as you relax into the bed.

[00:09:04] Your arms, wrists, and hands now brighten on the inhale,

[00:09:14] and gently dim and relax on the exhale.

[00:09:21] Allow the energy to move up your neck and throat, glowing on the inhale,

[00:09:33] relaxing, releasing, darkening on the exhale.

[00:09:45] Now feel the whole of your head and face light up on the inhale,

[00:09:55] and relax deeply on the exhale,

[00:10:00] especially releasing tension on the brow, jaw, temples, or anywhere else you may be holding on.

[00:10:18] If you feel any pain, discomfort, or tension in any part of your body,

[00:10:30] continue to send the breath to that area.

[00:11:06] Breathe into the whole body now, from the tips of your toes to the top of your head,

[00:11:16] feeling the entirety of your being glow with a warm, sparkling light.

[00:11:26] On the exhale, feel your body release fully into the support of the bed beneath you.

[00:11:35] Feel the pillows supporting you.

[00:11:42] Feel yourself being held here.

[00:11:49] You are safe. You are held.

[00:12:03] Continue to breathe here for a few moments,

[00:12:07] feeling the glow in your whole body on the inhale,

[00:12:14] and the gentle dimming and releasing on the exhale.

[00:13:24] See yourself walking down a sandy path to the beach.

[00:13:29] The sand is warm and soothes your feet as you travel down the path,

[00:13:41] and you see the sparkling turquoise water shimmering in the distance.

[00:13:52] Palm trees sway gently in the breeze as you walk past,

[00:13:59] and the scent of jasmine and coconut perfumes the air.

[00:14:16] As you reach the shoreline, you see a straw hut filled with plush cushions and pillows,

[00:14:30] and you settle into them.

[00:14:34] The straw roof shades you just enough, and dappled light drifts in gently.

[00:14:52] You watch the waves crashing onto the shore.

[00:14:59] You can see ahead how the wave rises from the stillness of the deep ocean,

[00:15:09] grows to a peak, and then flows down,

[00:15:15] getting smaller and smaller until it rushes onto the sand,

[00:15:23] then goes back out and is one with the whole of the ocean again.

[00:15:35] This is a perfect rhythm, as ancient as time.

[00:15:46] Breathe in time with the waves,

[00:15:50] inhaling on the rising wave, and exhaling as it descends to shore.

[00:16:02] Inhale, exhale, inhale, exhale, inhale, exhale.

[00:16:33] Continue breathing here, feeling at one with the water, the waves, the rise and fall of the tide.

[00:17:58] You are lying on the softest cushions, feeling supported.

[00:18:07] The breeze drifts around you.

[00:18:12] The air is the perfect temperature and is soothing to breathe.

[00:18:26] You are safe here, all is well.

[00:18:39] Continue to breathe in time with the waves.

[00:18:50] Turquoise blue waves rise and fall.

[00:19:02] Rise and fall.

[00:19:09] Rise and fall.

[00:19:37] The sun slowly begins to dip into the horizon.

[00:19:47] You watch as the sky creates a brilliant show of colors,

[00:19:55] bright, vibrant red dipping into a rich burnt sienna.

[00:20:04] The golden glow of the sun's rays dipping into deeper shades of blue and purple.

[00:20:17] As the sun slips oh so slowly out of sight,

[00:20:25] and the stars and moon become just barely visible,

[00:20:33] you continue to lounge in your safe, cozy hat.

[00:20:41] As the stars begin to twinkle brighter,

[00:20:45] and the full moon above makes the sand around you shimmer,

[00:21:06] you walk back down the path that brought you here,

[00:21:11] and return to your warm, safe, beautiful beach cabin

[00:21:20] where you will spend the rest of the night.

[00:21:28] Before sleep, you sit down to meditate.

[00:21:36] You still feel the flow of the ocean within you

[00:21:41] as you breathe in and out.

[00:21:50] And either stay right here in this beautiful beach paradise,

[00:22:12] or allow yourself to travel to any place,

[00:22:18] either in your imagination or from your real life,

[00:22:23] that feels warm and safe to you.

[00:22:31] Where do you feel the coziest and most taken care of?

[00:22:40] Perhaps it is a cabin in a snowy forest,

[00:22:46] or a wonderful place you visited or lived.

[00:22:52] Maybe it is the very room you are in now.

[00:23:03] Take a moment to choose your favorite cozy place,

[00:23:08] and imagine yourself in the most comfortable place to sit,

[00:23:18] a plush couch, warm armchair by the fire,

[00:23:25] a lightly swaying hammock.

[00:23:31] See yourself there now.

[00:24:07] Once you have found yourself there,

[00:24:10] place your hands on your belly with your baby

[00:24:18] as you inhale and exhale slowly and deeply.

[00:24:26] Imagine surrounding your baby with warmth and light.

[00:24:39] Your baby is growing stronger and more ready to enter this world every day.

[00:24:51] Your body knows exactly how to grow to accommodate your baby.

[00:25:04] Here, in this quiet space that is all your own,

[00:25:11] imagine the ideal birth for you and your baby,

[00:25:19] as if you are watching a movie.

[00:25:23] See the moments leading up to your baby's birth just as you'd like them to go,

[00:25:34] from when labor begins throughout the whole process until your baby is born.

[00:26:06] Imagine what the room where you will give birth looks like, who is with you.

[00:26:42] See the warm, smiling, supportive faces of the people who are with you,

[00:26:52] and feel the safety and comfort their presence brings.

[00:27:21] How do you want to feel as you are birthing your baby?

[00:27:31] Perhaps you want to feel confident,

[00:27:36] strong, powerful, loved, cherished.

[00:27:54] Whatever comes to mind is perfect.

[00:28:16] Know that however your baby comes into this world will be perfect.

[00:28:25] Just as the ocean waves know how to rise and fall,

[00:28:32] your body knows how to bring your baby into the world.

[00:28:42] Take time to visualize what you most want for this incredible experience in your life,

[00:28:52] as if you could make things exactly as you want them to be.

[00:28:58] If there are any worries, anxieties, or fears arising,

[00:30:13] know that that is perfectly normal.

[00:30:19] See any concerns and honor them, thank them,

[00:30:30] and then imagine that concern or worry as a cloud in the sky,

[00:30:37] gently moving along.

[00:30:42] Simply watch each thought or concern that comes up as if it is a cloud,

[00:30:52] not needing to engage with it or fix or change it,

[00:31:01] just watching it drift past.

[00:31:20] Continue to watch the thoughts gliding by your awareness as if they are clouds.

[00:31:31] You don't need to engage with any of them, just watching.

[00:32:06] See yourself holding your beautiful newborn baby in your arms.

[00:32:16] Imagine gazing into their eyes and feel the love radiating from within both of you.

[00:32:29] Feel the gentle weight of your baby in your arms.

[00:32:39] Know that you are the perfect mother for your baby.

[00:32:49] Hold your baby in this special place.

[00:32:57] Stay here with your baby, just breathing in and out together in this cozy, safe place.

[00:33:36] Return here to your bed in this room.

[00:33:42] Breathe again into your whole body and feel it glow with warm, sparkling light.

[00:33:56] Breathe into the space where your baby is and feel the area around them fill with that light too.

[00:34:08] Both of you glowing together.

[00:34:18] You are stronger than you know.

[00:34:27] You are more capable than you know.

[00:34:36] You are more supported than you know.

[00:34:45] What if this is one of the best experiences of your life?

[00:34:55] What if everything unfolds in a way that feels empowering to you?

[00:35:07] What if you are guided, protected, and supported every step of the way?

[00:35:25] Focus on the exhales.

[00:35:28] Feeling any remaining tension or worry melt.

[00:35:36] Inhale the light. Exhale and release.

[00:35:45] Inhale. Feel the love and support surrounding you.

[00:35:53] Exhale. Feel held and safe.

[00:36:00] Inhale peace. Exhale any lingering worries or concerns.

[00:36:14] Inhale love. Exhale surrender.

[00:36:35] Now, just let it all go and allow yourself to rest.

[00:36:48] Sleep. Sleep.