GUIDED

RELAXATION
SCRIPTS

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COUNTING AUDIO (word count: 12)

In 2...3...4...out...2...3...4...5...6...7...8

INTRO AUDIO (word count: 164)

Hi I’m Freya your virtual birth partner and I’m here to support you through
labour and birth. I’ll be with you every step of the way.

I can coach you through each surge using a simple breathing technique and
help you to relax in between with a mix of positive affirmations, guided
meditation, calming visualisations and gentle music.

I will also keep track of how frequently your surges are coming and how long
they’re lasting. And I’ll let you know when it might be a good time to contact
your midwife.

You can view your progress at any point by visiting your personal activity log.

You can also adjust the breathing pattern in settings and choose what you
want to listen to and in what order. You can also mute me at any time.

Remember, you are now on a pathway to meeting your baby. Keep that in
mind. At the end of this journey you’ll be holding your precious baby in your
arms.

SIMPLE HEAD & FACE RELAXATION (word count: 505)

Simple Head and Face Relaxation…

Allow your eyes to close gently and easily, so that you are better able to focus
on my voice. Feel your body begin to relax.

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Tune in now with your breath. Allow it to slow down and deepen. Settle into a
rhythm that feels natural for you. Breathe slowly, deeply and comfortably.

As you inhale, feel your lungs gently expand and as you exhale, imagine that a
valve has opened, and you feel all the pressure within you release. Now, again.
Inhale, expand. Exhale, release. Feel all the tension flow out and away from
your body. Breathe in and breathe out. Inhale, expand. Exhale, release. Now
allow your shoulders to drop and everything to soften, relax and release... You
feel completely comfortable… You are totally relaxed…

Focus now on your eyelids and allow the muscles to soften. Feel the relaxation
spread upwards and across your forehead. Everything is softening and relaxing.
Feel the muscles relax so that your forehead is smooth and free of all tension.
Allow yourself to sink into this lovely feeling of warmth and comfort as
everything becomes soft and relaxed. Inhale, expand. Exhale, release. Breathe
in and breathe out. Enjoy this feeling of peace, calm and wellbeing.

Now feel the relaxation spread downwards from your forehead, in and around
your eyes and down through your cheeks. Everything softens as the warm
feeling gently spreads. Allow your jaw to become loose so that it too relaxes.
Feel the warmth spread downwards through your neck and across your
shoulders. All the muscles soften and release as the relaxation gently spreads
down through your body. Everything is loose and relaxed.

Notice now your mouth and your lips. Allow them to soften and release. Notice
your tongue, it rests completely relaxed in your mouth. Every muscle in your
face is soft and free of tension. Your whole face and head feels completely
relaxed. Inhale, expand. Exhale, release. Breathe in and breathe out. You feel
very, very peaceful.

Finally, feel your shoulders relax. Allow them to sink to their natural level, so that
your whole body is limp and relaxed, and your breathing is soft and slow. Pause
for a moment and enjoy this feeling of calm, warmth and wellbeing.

You feel happy now, knowing that you can easily access this wonderful feeling
of peace, calm and relaxation whenever you need to. You know that your
body has been perfectly designed to grow and birth your baby. You feel strong
and confident, calm and relaxed. You know that you can feel just as relaxed as
you do now when you give birth to your baby, and so you look forward to
meeting your baby feeling calm and full of love. You look forward to the

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amazing and empowering experience that is giving birth, trusting that you, your
body and your baby know exactly what to do.

Now, when you’re ready and in your own time, slowly open your eyes, gently
and calmly, coming back to the present feeling relaxed, confident and ready.

POSITIVE AFFIRMATIONS FOR PREGNANCY (word count: 281)

Positive affirmations for pregnancy…

I make decisions that feel right for me and my baby

I love and respect my pregnant body

I look forward to birth as the most wonderful and empowering experience

I choose to birth with love and parent with love

I feel calm, relaxed and at ease

My body knows how to nourish and grow my baby

I trust my body is perfectly designed to birth my baby

I will birth my baby calmly and comfortably

Where my mind leads, my body follows

Relaxing my mind relaxes my muscles

The birth of my baby will be beautiful

My baby knows when and how to be born

My baby will come when my baby is ready

My baby is the perfect size for my body

I listen to my body and I do what it needs me to do

I inhale peace, and exhale tension

My birth partner is by my side and on my side

Every surge brings me closer to meeting my baby

My surges cannot be stronger than me because they are me

I am strong and capable

All the strength I need is within me

My baby’s birth will be easy because I am so relaxed

Birth is a safe and wonderful experience for me and my baby

I trust in the instinctive nature of birth

My baby will be born gently, calmly and safely

My job is simply to relax and allow my body to birth my baby

Giving birth is powerful but so am I

I look forward to holding my baby in my arms

I welcome with love and confidence

GOLDEN LIGHT OF STRENGTH (word count: 630)

Golden Light of Strength...

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Imagine for a moment that you have within you all you could ever need to not
only survive life and its experiences but to thrive through them.

As I have travelled through life, I have come to realise that strength and
confidence are fuelled by a profound sense of self-belief. The more we believe
in ourselves the more strength and confidence we feel within. The less we seek
externally for assurance and support.

Because we understand that this is an internal job and we have all the power
we need within ourselves at any given moment, including right now.

Let’s begin.

I want you to imagine a beautiful bubble of golden yellow light, hovering

The invisible power and light of the sun is held within this bubble - it is strong and
powerful, it radiates warmth and confidence.

As you begin to focus your attention on it, it glows brighter and brighter......it
loves your sweet attention to it. Where attention goes energy flows.

Your loving awareness and attention is filling up this gorgeous bubble of strength
- it's sparkling now - and as it grows and grows it glitters, it is bold and it is love,
because love is ALL of these qualities.

Are you ready to embody ALL of its qualities of power, strength, confidence
and self-trust?

Then imagine as this gorgeous bubble of golden yellow light begins to melt
through the top of your head.

As it melts down it fills your head, face, neck, and shoulders with all its qualities.
You feel a sense of strength and calm trickle into every cell as it passes by,
saturating each one with its luminous glow.

It continues its journey downward through your chest and arms, all the way into
your fingertips.

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Flowing down from your chest, through your lioness heart, through your organs
and into your stomach, your belly button.

You feel its strength dissolving throughout your body. It melts like butter and
reminds you of all your natural capabilities

Strengthening through its softness

The glow is becoming brighter and brighter as it continues its journey

Melting down your back body, spinal column and down through your pelvic
area, into your legs

You feel a warm sensation as it reminds ALL your cells of their confident nature

Your entire body is now full of a golden yellow, glistening light

Sense your inner strength

See this yellow light expand beyond your body now

Encapsulating you in a golden yellow bubble

You are completely safe here

Held within your own love, your own inner goddess power

You can fully believe in yourself now and all your inner guidance

Sit with this gorgeous energy for a while, bathe in its love and give yourself
permission to accept its gifts of remembrance of who you really are

A brave and bold, unapologetic goddess

A woman of wonder

Independent and assured within her temple, her body, her home

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All the missing fragments are being pieced back together now with the golden
light

You are home

In your centre of love

All that you need is within you

You can always return to this space whenever you need too

At one with your golden yellow light

Start taking some deeper breaths now

Breathing in love and grounding energy from the earth beneath you and
breathing out the deepest of gratitude to yourself for being here and giving
yourself this gift

Feeling grounded, strong and safe

Connected to the sensation of your breath, rising and falling as nature intended

Bringing your awareness back now to the space you are in

Slowly becoming aware of the sounds around you

And when you feel ready, coming back to the room

PRESENCE IS PERFECTION (word count: 553)

Presence is perfection...

Our mind is the most powerful tool we have as a person and how lucky are we
that not only do we have constant access to it but we also have the power to
change its output so that we can feel calmer and more confident at any point,
even now.

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In a moment, I’m going to ask you to take a long, deep breath in through your
nose and as you exhale release an ‘ahh’ sound, imagine any tension you are
holding onto is being released through the breath

Let’s start. Breathing in [breathe in sound] and breathing out [...ahhhhh].

Now allow your breath to settle effortlessly into its natural rhythm...letting go.

It knows exactly what to do - just let go and trust yourself - trust your body. It
knows what to do and it is doing it right now all by itself.

No effort is needed from you, other than to be here with me now....simply

Allow it to carry away any unwanted thoughts.

With every exhale, surrender to what is happening in this moment, right now.
There is no judgement here, just love and a deep respect for yourself.

You are doing wonderfully.

Remind yourself how wonderfully you’re doing.

Note the passing of thoughts......you are not your thoughts, you are merely the
observer of them....

Allow them to come and go

And if the mind drifts into a story as it quite likes to do....simply tune in with your
breath and use it to gently bring your attention back to this present moment.
Now.

Come back to now over and over and over again with your breath - it is a
magical tool you can use any time to connect with the present.

As many times as is needed is perfect.

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Then....as we dwell here, in pure presence, in the one place that exists outside
of 'time' as we know it.

It’s here in this infinite space that we can sense our entire being.

It’s here in this magical space that we can choose to simply accept and love
what is.

Slowly disconnecting from the noise in our mind and dropping even further into
the now, where you are beginning to feel so calm and relaxed. Trusting the flow
and perfect timing of everything.

Allow every exhale to carry you deeper into a serene state of being.

You know this place. You've been here before. A place outside of the mind, a
vast expanding space of luminous love and energy...where everything is
effortless.

It’s so brave and courageous to allow yourself to let go and experience this bliss

Fully here and now

In the timeless present moment

Allow yourself to completely surrender

Trusting all is well

In this place you are safe, uplifted and loved.

Presence is perfection.

Rest here in your perfection for a moment

Breathing. Being. Surrendering. Embracing all of yourself.

[pause]

Now. Again. We’ll inhale deeply. Breathing in through your nose and breathing
out and releasing. Breathing in [breathe in sound] and breathing out

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[...ahhhhh]. Breathing in [breathe in sound] and breathing out [...aahhh].
Breathing in [breathe in sound] and breathing out [...ahhhhh].

It is safe to be present. It is safe to let go. You are safe.

THE JOURNEY (word count: 1274)

The journey...

Now that you are relaxed I want to tell you about an incredible experience I
once had. Perhaps you will be able to relate. We’ve all had so many amazing
experiences in our lives, times when we have felt nervous or apprehensive,
times when we have been challenged physically or mentally, and then
incredible moments of pure euphoria. Giving birth is not so different to many of
life’s other experiences.

For example, I once decided to run a marathon. It is now forever a time and a
place in my memory that is very special to me. As you listen to my story you
may find that you similarly can recall a place and a time that is incredibly
special to you, where something exceptional happened, something that was
meaningful to you, something that you carry and treasure the memory of.

My journey began when I set off alongside my friends on the longest of runs. I
had always wondered what it would be like to run a marathon. I had imagined
the sense of achievement and joy one might experience. I had seen others do
it before and there always seemed to be such a wonderful supportive
atmosphere on the day. The crowds and the cheering. Such joy. Such cause for
a celebration. People always appeared elated afterwards, no matter how
exhausting they might have found it and I always dreamt that one day I too
would cross that finishing line and experience that feeling of pure joy and
elation.

I set off, not knowing quite what the experience would be like as I had never
run so far before. I was quite nervous of the unknown and questioned whether I
would be able to do it. I knew that it might not be easy but my friends were with
me and I was surrounded by so many others who had done this before and I
felt so reassured by their presence.

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I found a pace and a rhythm that felt comfortable for me. I was aware of the
people moving around me and those who cheered from the sidelines. I noticed
the trees and the architecture as I passed by. I saw so many beautiful, iconic
sights in the city. The sky was blue, the air was crisp and fresh to breathe in. The
sun shone and I could hear the cheers from the crowds. I listened to my music
and I felt upbeat and excited. I took sips of my water and it felt cool and
refreshing. And it felt so good as I took a deep breath, found my rhythm and
realised that I could just take my time. I decided to just enjoy the experience
and soak up the atmosphere. I breathed deeply and comfortably.

I realised that I could be entirely confident, I was fit and I was well. I had
prepared for this day for some time and I was surrounded by people who would
take care of me should I need their help.

I knew that so many people had done this before and I felt comforted by that
thought. I reminded myself that there was no reason I could not do this too.

I felt settled in a comfortable rhythm. I felt calm and relaxed. The experience
seemed almost dreamlike to me at points. I visualised what it would be like to
reach the finishing line and experience the overwhelming sense of
achievement and euphoria that I was expecting to feel.

Rather than force anything, or obsess about times or distance or other small
details, I just relaxed into my natural rhythm as I progressed further and further,
moving closer and closer towards the finishing line with each step.

The air was so wonderful to breathe in, I filled my lungs. I continued to take sips
of water and listened to my music. At times I would splash cool water on my
face and it felt so good and refreshing. With each passing mile I felt more and
more confident.
It was a beautiful day and I felt warm and comfortable. There was no need to
talk to anyone or do anything else, so I just focused on the present and allowed
myself to relax and enjoy the experience. And isn’t it good to know that we can
feel just as comfortable and relaxed…even now?

I felt so happy and joyful and so well-supported by those who were there for
me, that I began to let go of all my worries and fears, all the anxiety, and simply
began to increasingly relax into my rhythm, listening to my body.

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And the road rose and fell, curved and ran straight, through parks and city
streets, as I continued onwards… I knew that the road would lead me to the
finish line… so I just relaxed and trusted that my body would do what it needed
to do.

The road continued for some time, and I felt relaxed and comfortable in my
natural rhythm. I was so happy to be on my way and knew that I was getting
closer and closer towards the end of my journey all the time. I did not know
how long it would take but I trusted that I would get there.

Finally the road turned a bend and widened and I realised I was on the final
stretch. I was surprised how quickly I had gotten there. At the end of the road I
could see the finish line and I knew all the people I loved were there waiting for
me and willing me on.

I was so excited because I was finally going to experience the magical

I could hear the cheers of the crowd over the music in my ears. I could feel the
gentle warmth of the sun on my back and an occasional breeze. I could feel
the endorphins flood my body. I knew I was just moments away now.

And then I was there. It was more amazing than I had even imagined. I felt
suddenly so full of energy and joy. Happiness and elation overwhelmed me. I
could see my friends and family all there, eyes filled with pride.

I rushed to embrace them. I could not believe I had done it. I felt euphoric! I felt
fantastic. I had really done it! After all this time. I had done it. I felt so proud of
myself.

We walked for a short while and sat down in a square nearby, slightly away
from the buzz and the business of the crowds. I just enjoyed the feeling of
happiness, joy and achievement for a while.

I felt so confident and strong. I had trusted in my body, and believed in myself. I
felt filled with deep love and happiness.

I rested for a while and allowed this good energy and feelings of
empowerment to flow through me – through every cell in my body.

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I was acutely aware of the strength I had within myself, of power, of
confidence, of determination and those things that we tend rarely to think of. I
felt in that moment that I could achieve anything. I felt invincible. I took my time
and enjoyed the amazing feeling moving through my body. A feeling that was
always there, I just had never felt it so intensely.

And when I was ready and in my own time, I returned to everyday reality, but I
carried with me forever more, all that I had learnt that day.

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