The recording may be similar to the following:
"Gently close your eyes.....listen to your breathing. Let your breathing become a little deeper... relaxed and in your own rhythm.
As you breathe in ...you take oxygen into your body, and as you breathe out, you are breathing out what you don't need. You are breathing out carbon dioxide, toxins in the air, your body filters out all that you don't need and takes in the oxygen you need.
As you breathe in you take the oxygen into your body, to your placenta, the oxygen travels from the placenta, along the cord and to your baby. As you breathe out, you breathe out what you and your baby don't need...........breathing out your carbon dioxide, your stress, your tension, your worries.
Imagine with your next breath out, breathing out any tension,..... tension you have been holding onto during the day, the night or during the week.
With your next breath, imagine breathing out any tension you may be holding from the left shoulder, all the way down through the arm to the elbow ..... through the lower arm down through the wrist and hand, right out the finger tips. Feel your arm begin to let go, feel heavy,.... feel it relax more and more with each breath out.
With your next out breath, breathe out any tension from your right shoulder all the way down through your right arm, all the way down to the wrist and hand, right out the fingertips, so that the right arm too is heavy and completely relaxed.
Now take your attention down to your left hip, once again breathing out any tension from that hip all the way down through the thigh....over the knee, releasing any tension in the calf muscle all the way down through the ankle and foot and right out the toes. Allow the left leg to become heavy,....more and more relaxed with each and every breath."
With your next out breath, breathe out any tension from your right hip,.... all the way down through the right thigh.