Namaste Yoga Mamas Today we are going to use a combination of box breathing and positive affirmation to help calm the nervous system in the busy postpartum period.
This is suitable from the day of birthing onwards.
However,
If you find the duration of the holding in box breath to be difficult to manage,
You can feel free to modify as needed.
The idea is to avoid strain.
Exploring the edge of your comfort zone is always encouraged without ever tipping over into true or lasting discomfort or pain.
Take a moment to settle into a comfortable seat of your choice.
It is helpful to have back support,
Especially if you are early postpartum or doing this meditation while feeding or otherwise holding your baby.
Consider a comfortable lounge or other chair with a back or sitting on a bolster or pillow while resting your back against a wall.
You could even do this laying down on your back if desired.
Ideally with your feet elevated or your legs up the wall if you possibly can,
Because this is deeply nourishing to the adrenal glands,
Reducing the production of stress hormones.
Close your eyes if you're comfortable,
Or rest the gaze unfocused on a place in front of you.
Notice the support beneath you.
Making sure you are very comfortable.
If there is anything that would make you even 5 or 10% more comfortable.
See if you can make those adjustments now.
Begin to notice the natural breathing pattern.
In,
And out.
Like the tide.
The waves of breath ebb and flow.
When you are ready,
Begin to count and inhale from 1 to 10.
Up to 4.
Then hold at the top for a count of 4.
Exhale for a count of four.
And finally abstain from breath for another 4 minutes.
Continue this box breath pattern.
Inhale to release.
Hold 2,
3,
4 Out 2,
3,
4 Without 2,
3,
4 In 2 3 Hold.
3 out.
Too.
3.
Or without.
2.
.
.
3.
.
.
In.
2.
3 four hold two three four out two three four without two three four in two three four hold two three four out 2 3 4 without 2 3 4 continue in your own rhythm in old and with a hat.
Remember,
If at any time you need to shorten the duration,
You try counting to three instead.
If you've got more spaciousness you could count up to five.
And whenever you are ready.
You can finish the round you are on.
Leaving off after the without breath stage that follows the end of an exhale.
Keep the eyes closed if you can.
You can repeat the affirmations to come,
Silently or out loud,
Or simply let them wash over you,
Trusting that your subconscious mind is committing them to memory.
I have poured so much love into my baby already.
I trust that I will continue to do so every day.
It's okay to be an imperfect parent.
I will learn all I need to along the way.
I am kind,
Gentle,
And loving,
And I am enough.
I release all my worries about today.
I release all my worries about the future.
I trust that my baby will be okay,
And so will I.
Everything is always working out for us.
I am letting go of fear and choosing love.
I can find something good in each day of the huge learning curve of motherhood.
I am looking for and finding.
All of the beauty,
Love and joy in this experience.
I can let go of what is beyond my control and live here and now.
I trust my baby is wired not just to survive,
But to thrive.
And so am I.
I allow all my fears about motherhood to run off me like the rain.
I am bigger than my fear.
And more than my anxiety.
I release all emotions that are not serving me.
From overwhelm to anger and fear.
I am capable.
I take time for my own self-care,
Gently nourishing my soul daily.
I choose to live in love,
Not fear.
I choose to be in the moment with my baby.
And let go of all attachment to spending my time on Wari.
I choose to enjoy my baby and my journey into parenthood.
Even at times anxiety and overwhelm show up.
I choose to trust in myself and my baby.
I develop a deep trust in my intuition and my baby's communication capabilities.
I know the difference between my fears and my intuition.
I relax,
Feeling confident I will respond to any issues my baby needs me to,
To the very best of my ability.
I increase my own well-being daily,
Remaining focused on love and connection.
I am scented and grounded.
Yeah.
Gently bring the attention.
Back into the space around you.
Trust that the affirmations will continue to work.
Held by your subconscious mind beyond the practice.
Notice the support beneath you.
Any sensations on the skin.
Any sounds around you.
And whenever you are ready.
Gently allow the eyes to open.
Please come back to this meditation anytime you need a reset.
And remember the tools of box breath and affirmation.
You can take these into your everyday life and learn to practice them on your own.
Even just a few minutes of one or both will help.
Namaste.
