Welcome to this grounding meditation for parents This audio is best listened to in a quiet and safe place where you can sit down with your feet securely positioned on the floor Make sure your spine is straight,
Your shoulders are relaxed and your hands are resting comfortably on your lap Please close your eyes if you haven't already done so and allow your mind and body to settle We're going to begin this grounding meditation by doing 10 cycles of something called box breathing This involves inhaling through the nose for a count of 4 holding your breath for a count of 4 exhaling through your mouth for a count of 4 and then pausing for a count of 4 before you inhale again I will guide you through this breathing practice now Inhale through the nose,
2,
3,
4 Hold,
2,
3,
4 Breathe out through the mouth,
2,
3,
4 Hold,
2,
3,
4 Inhale through the nose,
2,
3,
4 Hold,
2,
3,
4 Breathe out through the mouth,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Hold,
2,
3,
4 Out,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Hold,
2,
3,
4 Out,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Hold,
2,
3,
4 Out,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Hold,
2,
3,
4 Out,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Hold,
2,
3,
4 Out,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Out,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Hold,
2,
3,
4 Out,
2,
3,
4 Hold,
2,
3,
4 In,
2,
3,
4 Hold,
2,
3,
4 Out,
2,
3,
4 Hold,
2,
3,
4 Now just breathe at your natural pace As you do,
Focus on relaxing your face,
Jaw and shoulders that bit more And become aware of the feeling of the chair supporting you Present in this moment and allowing yourself to be completely in tune with yourself right now I would now like you to imagine that a beautiful golden beam of light is shining down over you It's a thick column of light Calming,
Warm,
Vibrant and sparkling It enters through the top of your head And it travels down through your entire body Until it reaches the tips of your toes The golden light connects you to the energy of the universe And it represents the light that you radiate here on this earth There's no one else quite like you in this world You are unique,
You are special And your individual talents and gifts are a blessing to those around you Take some deep breaths In through your nose And out through your mouth And feel the beautiful golden light around you and within you Feeling peaceful Feeling calm Feeling at ease Now with your feet securely planted on the floor I'd like you to visualize roots growing out of the soles of your feet The roots travel through the floor into the earth Down through the layers of soil and rock And into the center of the earth These roots ground you Stabilizing you and settling you So you can move through your day Feeling confident in yourself and your abilities And feeling balanced and present in your mind and body Deeply connected to the earth And in tune with yourself and the people around you Breathe slowly and deeply Feeling the rise and fall of your abdomen as you inhale and exhale Breathing in and out As you continue to breathe and relax I'll say a series of positive affirmations for parenthood The affirmations will help you to feel even more grounded and at ease as you journey through your day ahead You're welcome to repeat the affirmations back to yourself in your mind after you hear each one Or just listen and absorb the positive power behind the words I am calm,
Strong and capable I am stable and grounded I exude patience and grace throughout my day I take care of myself physically,
Mentally and emotionally I am in tune with my intuition and inner wisdom I love and respect who I am Like every other parent,
I am always learning and evolving I communicate my needs openly and confidently I am responsible for my own happiness I am in control of my own life I am resilient I am adaptable Start to bring your awareness back to the room that you're in Begin to move your body Wiggling your toes or your fingers And then just inhale deeply through your nose one last time And breathe out slowly through your mouth When you're ready,
Open your eyes Thank you for listening and wishing you a great day
