Motherhood Meditation - Breathwork Anxiety Buster

Welcome to this motherhood meditation where you will be using your breath to reset and recharge. As a mother, you may experience anxiety, both in the early days of your postpartum and throughout different stages of your motherhood journey (as a mother, I deal with this too so I can empathise 100%). This meditation has been created as a anxiety buster for days when you feel particularly stressed, on edge or overwhelmed (but you can play this meditation daily if you want to - to ease yourself into your busy day). In this meditation, we will focus on soothing your vagus nerve. The vagus nerve is a key player in your body's stress response & mental health. When it is soothed, you will feel calmer, more grounded and at ease. In this postpartum meditation, you will be following a specific breathing cycle of inhaling through your nose for a count of 4, holding your breath for a count of 7 and shushing your breath out through your mouth for a count of 8. Enjoy! Music by Chris Collins

Transcript

Welcome to this anxiety buster meditation perfect for any stage of your motherhood journey.

Please get comfortable in a quiet room and when you're ready close your eyes.

In this meditation we're going to be focusing on calming your nervous system and soothing your vagus nerve.

Your vagus nerve runs from the top of your throat all the way down to your belly.

When it's soothed you feel more relaxed,

Peaceful and at ease.

Spend a few moments taking some deep breaths in through your nose and out through your mouth.

As you do so relax your face and jaw and allow your shoulders to loosen and soften down into your body.

Relaxing into this present moment and breathing in and out deeply and slowly.

Well done.

In a moment you're going to begin counting through every cycle of breath.

Breathing in through your nose for four,

Inhaling deep into your belly.

You're then going to hold your breath for a count of seven.

Then breathe out through your mouth for a count of eight.

On the exhale you'll be making a shhh sound like ocean waves.

Let's have a little practice now.

Breathe in through your nose 2,

3,

4,

Hold the breath 2,

3,

4,

5,

6,

7,

Breathe out and shhh 2,

3,

4,

5,

6,

7,

8.

Well done.

We'll start this breathing cycle together as I guide you through the counting.

Then I'll give you some time to breathe by yourself finding your perfect pace and rhythm.

Let's begin.

Breathing in for 4,

Holding the breath for 7,

Shushing the breath out for 8.

Breathing in for 4,

Holding the breath for 7,

Shushing the breath out for 8.

Breathing in for 4,

Holding the breath for 7,

Shushing the breath out for 8.

Breathing in for 4,

Holding the breath for 7,

Shushing the breath out for 8.

Breathing in for 4,

Holding the breath for 7,

Shushing the breath out for 8.

Breathing in for 4,

Holding the breath for 7,

Shushing the breath out for 8.

Breathing in for 4,

Holding the breath for 7,

Shushing the breath out for 8.

Breathing in for 4,

Holding the breath for 7,

Shushing the breath out for 8.

Now continue in your own time finding your most comfortable pace.

Just a few more cycles,

You're doing really well.

Ok,

Well done.

Now just allow your breath to flow at its natural pace.

Slowly bring your awareness back to your surroundings and then gently open your eyes.

This meditation is here for you whenever you need a calming pause to reset and recharge.

Sending you my love and best wishes.

Reviews

I took a break from a grumpy baby and work fighting over my attention to do this meditation. It was so calming that I almost fell asleep in my chair.