Welcome,
Dear mom.
This time is for you,
A safe space to lay down the heavy weight of guilt and to remember that you are already enough.
Find a comfortable position,
Sitting or lying down,
Let your body settle into support.
If you wish,
Place one hand over your heart,
Gently close your eyes,
Take a deep breath in through the nose and slowly exhale through the mouth.
Again,
Inhale deeply,
Filling your lungs with the new energy,
And exhale fully,
Releasing tension,
Releasing judgment.
If you want,
One more slow nourishing breath in and a long soft breath out.
Bring awareness to your feet,
Let them be heavy,
Relaxed,
Grounded.
Notice your legs,
Your hips,
Imagine them releasing any tightness,
Resting deeply.
Your belly,
Often carrying stress,
Softens with each breath.
Your chest rises and falls gently.
Your shoulders melt downward,
Lighter than before.
Your arms and hands rest,
Free from grasping.
Your face softens,
Jaw unclenched,
Eyes relaxed,
Forehead smooth.
Your whole body now feels safe,
Supported,
Present.
Now we'll breathe in a rhythm to release guilt and invite grace.
Inhale through your nose to a count of four.
One,
Two,
Three,
Four.
Hold gently for a count of two.
Exhale slowly through your mouth to a count of six.
One,
Two,
Three,
Four,
Five,
Six.
As you inhale,
Imagine breathing in acceptance.
As you exhale,
Imagine letting go of guilt.
Repeat this for a few rounds.
Breathing in compassion,
Breathing out judgment.
Breathing in self-love,
Breathing out guilt.
Now bring your focus to your heart.
Feel its steady rhythm.
Repeat these affirmations softly,
Either in your mind or aloud.
I forgive myself for not being perfect.
My children need my love,
Not my perfection.
I release the way of guilt and choose peace.
It is safe for me to rest.
I honor myself as I am.
Pause with each affirmation,
Letting the words sink into your being.
Notice how your body responds,
Perhaps with a sigh,
A softening,
A lightness.
Now imagine yourself standing in a quiet,
Peaceful meadow at dusk.
The sun is soft,
The sky is painted in warm colors.
On your back,
You carry a heavy backpack.
This backpack holds every guilty thought,
Every self-criticism,
Every should-have and not enough.
Feel the weight of it.
Heavy,
Uncomfortable,
Always there.
And now imagine taking the straps off your shoulders.
Gently,
Slowly,
You place the backpack down on the ground.
As it touches the earth,
A light breeze comes.
The backpack begins to dissolve,
The guilt turning into tiny specks of light,
Floating up into the sky,
Disappearing into the sunset.
You feel your body lighten,
Your shoulders free,
Your heart open.
Take a deep breath in,
Relief,
Exhale,
Freedom.
Now imagine a soft golden light wrapping around you.
This is grace.
It fills you with compassion,
Love and calm.
It whispers,
You are doing your best,
You are enough,
You are loved.
Stand in this light,
Feeling it soak into every part of you,
Every cell,
Every thought,
Every feeling is touched by grace.
Now bring to mind your child or children.
Picture them smiling,
Laughing,
Simply being themselves.
Notice how they love you without conditions.
They don't need you to be perfect.
They need your presence,
Your love.
See yourself holding them with tenderness.
Now imagine turning that same tenderness inward,
Holding yourself as gently as you hold your child.
Whisper inwardly,
I am worthy of my own love.
I give myself the same grace I give to my child.
Take a moment to notice how you feel compared to when you began,
Perhaps lighter,
Calmer,
Softer.
Breathe in compassion,
Breathe out peace.
When you are ready,
Gently return to your body.
Notice your breath,
Steady and calm.
Notice the support beneath you.
Wiggle your fingers and toes,
Rolling your shoulders softly.
Take one final breath in,
Filling you with grace,
And exhale slowly,
Releasing the last traces of guilt.
When you are ready,
Open your eyes softly,
Carry this truth with you.
You are enough.
You are loved.
You are grace.
