TPA Relaxation Track - Learning to Relax

The transcription is a guided relaxation exercise for pregnant women. It instructs them to close their eyes, take deep breaths, and release tension from their head, face, neck, and shoulders. The relaxation then spreads throughout the body, including the abdomen and baby. The exercise reminds the women that they have the ability to bring calmness and control to their pregnancy and childbirth experience. It encourages them to feel confident and excited about meeting their baby. The exercise concludes by reassuring the women that they can always access this relaxation whenever they need it. When you're ready, please close your eyes and take a nice deep breath in and release. Breathing nice and slowly, close your eyes and relax. In your own time, take a nice comfortable breath in for five and out for five. Take this at your own pace, always at your own pace. Keep taking nice deep breaths in and out. As you keep breathing, start to feel the relaxation beginning to work its way through any tension in your head. Can you imagine any tension making its way up and out of the top of your head? Feel your cheeks and your jaw. Feel less tense and relaxed. Just keep taking those breaths. Feel the tension releasing through your head, from your cheeks, from your jaw, all the way down. The tension releasing from the neck and into the shoulders. Really feel those shoulders sink down. Take another deep breath and when you exhale, let all that tension from the head, face, neck and shoulders just breathe it away. Start to feel a warm relaxation spreading gently down into your chest. Continue to breathe in this calm, easy and rhythmical way, releasing tension. Notice the relaxation now spreading throughout the muscles in your upper body, down your abdomen and send all that beautiful relaxing breath around your beautiful baby. Surround your baby with calming, loving breaths. Maybe put your hands on your tummy as you breathe. Breathing protective, beautiful breaths around your baby. Breathing all that relaxation now down through your thighs, down and around the knees. Feeling it travel through the lower legs until finally it gets to your feet and your toes. Feel that you have breathed relaxation into your full body and your mind. Keep breathing in and out, always at your own pace. Feel the calm and the relaxation as you and your baby take this time together. Whilst you're here in this relaxed and comfortable state, remind yourself that you have brought about this calm with your own mind. You have made this happen. This will help you see that for the rest of your pregnancy and during your pregnancy, you see that for the rest of your pregnancy and during the birth of your beautiful baby, you can also bring this calmness upon yourself. A calmness which allows your body's own natural pain relieving endorphins to flow. Giving you control of your experience. You know that you can do this. Take another deep breath. As you progress further into pregnancy towards the exciting time that is meeting your baby, you notice that you are feeling increasingly calm and excited. You are confident that you have knowledge and techniques to choose from to help you through your labour and birth. You know that you can easily and comfortably ask questions and make decisions about the care that you receive. You also recognise that baby's arrival into this world will most likely be calm and that you are both very safe, loved, well cared for and supported. As you continue your calm, steady, oxygenating breaths, you are feeling more and more confident about the remainder of your pregnancy and the time that you will be with your baby. You know that you can easily and comfortably ask questions about the remainder of your pregnancy and the coming birth of your baby. You take comfort in the fact that it's these easy breaths that will make labour and birth so much more comfortable for you and for your baby. You are able to relax knowing how easily this comes to you. Just focus on that thought for a while, that right now you are already doing what you need to do, your mind making this easier on your body, already knowing how to stay calm and more comfortable. Keep taking those relaxing breaths, in and out, always at your own pace, the perfect pace and time for you and your baby. You are in control, you decide your rhythm, you know best. In and out, always at your own pace, the perfect pace and time for you and your baby. You are in control, you decide your rhythm, you know best. Breathe in and out. Be reassured by the knowledge that this relaxation is available to you whenever you need it and that you are able to relax further into the remainder of your pregnancy, secure in the knowledge that you are well equipped to look forward to the exciting day where you meet your baby face to face for the very first time. You are capable and you know you can do this, reminding yourself that this calm relaxation is available whenever you need it, whenever you want to take a moment with your baby to enjoy it again. In a moment you will be ready to return to full awareness and feel the benefits of the relaxation that you have done today. In a moment I will count down from three. On three, open your eyes. On two, take a breath, a big breath as you feel yourself coming round and on one, feel calm and ready to relax into the rest of your day. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax. Relax.