Good Night’s Sleep | Mindfulness Exercises

Hello, and welcome to this meditation! Getting enough rest is very important during pregnancy. However, some expectant mothers find it difficult to get a full night’s sleep. Restless legs, sleep apnea, heartburn, and frequent urination are some of the main issues that prevent a restful sleep during pregnancy. Some women simply find it difficult to get into a comfortable position, which leads to frequent and disruptive tossing and turning. Naps may be tempting at this time, but they can actually worsen the insomnia if taken sporadically throughout the day. Short naps are to be expected, especially during early pregnancy, when fatigue is more prominent, but your best bet is to aim for a solid 8­10 hours of uninterrupted, restful sleep. This meditation will help you drift into a deep, replenishing slumber.

 

Take a few moments to become as comfortable as possible. Make any adjustments to

 

ensure that your body is nice and relaxed in whatever position is best for you…

 

Now, draw your attention to the breath. Simply observe. Observe the inhales and the

 

exhales as you breathe. Be present with your breath for a few moments…

 

Now, make an effort to lengthen the in breaths and the out breaths…nice, full inhales…and slow exhales…

 

As you breath, you feel your body becoming more and more limp. More and more relaxed. If you haven’t already, allow your eyes to close. Feel the weight of your head..your arms…your torso and legs as you lie on your bed.

 

Deep breaths in…full breaths out…

 

Sinking deeper and deeper into your cushions…

 

As you continue to breathe deeply, bring your attention to your thoughts. If you have any lingering thoughts or worries about today…the present…or tomorrow, let them go. Release all expectations with your next exhale…

 

Be here now…enjoying your rest…breathing in…and releasing…feeling more and more peaceful with each passing breath…

 

I will now count back from 10 to 1. Each count will lead you to an even deeper state of rest…

 

Ten…

 

Nine…relaxing more and more, now…

 

Eight…

 

Seven…

 

Six…feeling heavier, now….

 

Five…

 

Four…deeper and deeper…

 

Three…

 

Two…

 

and, One…

 

Surrender to deep and replenishing sleep, now….

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