Hi. My name is Karen Baker, and I'm the graduate counseling intern for Crossroad Counseling Associates, being supervised by Rick Reynolds. Experiencing infertility is an incredibly jarring experience, and that's why we call it betrayal trauma. In a previous video, I discussed why and how we become dysregulated, as well as the importance of emotional regulation.

In this video, I'm going to lead you through a short guided meditation.

You can follow along now or bookmark this video to listen to it later.

So take a moment to pause this video if you need to, and adjust your space and find a comfortable position for you to relax.

And now I invite you to find a comfortable position lying down or seated, eyes opened or closed.

Remember, if your mind wanders, it's okay. You're human. If distressing or intrusive thoughts arise, lovingly invite those thoughts to step aside for the next few moments.

Notice what is beneath you. Notice how it's supporting you. Draw your awareness to the natural cadence of your breath. Is it short? Is it shallow? Notice the feeling of the air moving in and out of your lungs.

Notice the temperature of the air as it flows in and out of your nose. Deeply inhale through your nose, filling up the bottom of your belly, then your chest, and then your shoulders. Pause and exhale slowly through your nose, depleting first from your belly, then your chest, and then allow your shoulders to fall.

Once more inhale through your nose, expanding the bottom of your belly, your chest and shoulders. And imagine that breath traveling through you like an ocean wave and slowly exhale through your nose, depleting your belly, your chest, and then your shoulders.

And again, inhale through your nose, filling your belly, your chest, and your shoulders. Hold and slowly exhale, lengthening your exhale, dropping your belly, your chest, and your shoulders.

And once more, inhale through your nose, filling the bottom of your belly, your chest, and then your shoulders and pause. And exhale through your nose, depleting your belly first, then your chest, and allow your shoulders to fall, holding your exhale out.

Now, allow your breath to return to its natural cadence and draw your attention to the top of your head. Imagine a warm, soothing light swirling around the crown of your head.

And as you breathe naturally, imagine this warm and loving light, slowly moving down the back of your head, down your forehead, and relaxing your brow, releasing any tension or stress there.

Slowly inhale and notice the tension or discomfort in your face and jaw. And as you exhale, invite that warm, loving light to relax that space, and release any tension or stress.

Draw your attention to your neck and shoulders as you inhale. Draw your shoulders to your ears and as you exhale, relax your neck and shoulders and imagine that warm, loving light releasing any tension in your neck and shoulders.

Draw your attention to your upper arms and allow this warm, loving light to fill that space. Following the natural cadence of your breath, let this warm loving light drift down your arms to your forearms, all the way to your hands and fingers. And on your inhale, draw your hands into fists and tighten the muscles in your arms. And on your exhale, release and relax your fists, letting go of the tension and invite that warm, loving light to help you let go of whatever you carry.

Draw your attention to your chest and torso as you inhale. Invite this warm, loving light to fill your belly, and your lungs, and the area surrounding your heart.

And as you exhale, allow this warm, loving light to release the knots in your stomach and calm the butterflies in your belly. And imagine this warm, loving light steadying your breath and comforting your heart.

Draw your attention to your back, following the natural cadence of your breath. Imagine this warm, loving light to wrap around each individual vertebrae, starting at the base of your skull and slowly traveling down your spine.

Imagine this warm, loving light lifting, enlightening any of the burdens you carry.

Now draw your attention to your legs. As you inhale, tighten the muscles in your legs and your quads and your calves and in your hamstrings. And as you exhale, release the tension in your legs and invite this warm, loving light to flow through your thighs, your calves, and your feet.

And imagine this warm, loving light relaxing all of the nerves and muscles that hold you up all day.

Slowly scan your body from the crown of your head to the soles of your feet and pay attention to each part of your body as you slowly move your attention downward.

Notice where there is any discomfort or tightness. Notice where energy seems to be blocked and invite this warm, loving light to fill that space and take a deep, slow inhale, filling the bottom of your belly, and then your chest, and then your shoulders. Pause. And slowly exhale through your nose, depleting first in your belly, then your chest. Allow your shoulders to fall.

Again, inhale, filling up the bottom of your belly and your chest and shoulders. Hold. And slowly exhale through your nose, depleting from your belly first. Then, allow your chest and shoulders to fall.

And once more, inhale, filling the bottom of your belly, then your chest and shoulders. And this time stick out your tongue and exhale with a loud sigh. Exhale all of the air out from your belly, your chest, and shoulders, and allow your breath to return to its natural cadence and slowly start to wiggle your fingers and your toes.

Notice the floor, the chair, or the bed beneath you. Notice the temperature in the room. Notice the feeling of your clothes. Slowly start to flutter your eyes open and take note of the room you are in. Slowly turn your head to the left and to the right. And slowly, gently allow yourself to come back into this present moment.

Draw one hand onto your heart and one hand under your belly and breathe deeply.

Remember that you can always come back to this meditation and use it in times of dysregulation and regulation.

Be well and keep breathing and I'll see you in the next video.