Welcome,
Mama.
This is your time,
A few minutes just for you to set aside the worries,
The rushing,
The endless giving,
And simply receive.
Find a position that feels comfortable.
You may be sitting with your back supported or laying down with a pillow beneath your head.
Let your hands rest gently,
On your lap,
At your sides,
Or even over your heart.
If it feels right,
Softly close your eyes.
And together,
Let's take a deep breath in through the nose.
Hold for a brief moment,
And then exhale slowly through the mouth,
As if you're letting out a long sigh of relief.
Again,
Inhale deeply,
Filling your lungs with fresh,
Calming air.
Exhale fully,
Letting go of everything that does not serve you right now.
One more time,
A full,
Nourishing breath in,
And a soft,
Complete breath out.
With every exhale,
Allow your body to soften,
Your thoughts to quiet,
Your whole being to settle into stillness.
Now,
Gently bring your awareness to your body.
Start with your feet.
Notice the soles,
Your toes,
The space between them.
Imagine them relaxing,
Melting into the support beneath you.
Move your attention up through your ankles,
Your calves.
If you notice any tightness,
Breathe into it and release.
Your knees and thighs,
Let them feel heavy,
Supported,
Safe.
Your hips and pelvis,
Areas that so often carry tension,
Responsibility,
Emotion.
Imagine sending them softness,
Allowing them to open and rest.
Now bring awareness to your belly.
Perhaps it has been tight,
Holding stress all day.
With your next exhale,
Let it loosen.
Allow your breath to expand your belly gently,
As if filling it with comfort.
Move to your chest.
Notice the rise and fall with each breath.
Feel your heart beating steadily,
Faithfully.
As you breathe out,
Imagine any heaviness around your chest dissolving.
Now your shoulders.
How much they carry,
Both physically and emotionally.
With each breath,
Let them drop,
Let them unclench,
As though you are placing down a heavy bag you've carried too long.
Notice your arms,
Your hands,
Your fingers.
Let them be soft,
Free of grasping or holding.
Finally,
Bring awareness to your face.
Soften your jaw,
Unclench your teeth,
Relax your cheeks,
Your eyes,
Your forehead.
Imagine a wave of calm soothing away every crease of worry.
Your whole body now feels heavier,
Softer,
More at peace.
Let's breathe together in a gentle rhythm.
Inhale through the nose for a count of four.
One,
Two,
Three,
Four.
Exhale through the mouth for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Again,
Inhale calm for four.
Exhale tension for six.
Each breath is like an anchor,
Keeping you steady even when the sea of life feels stormy.
If thoughts arise,
Anxious thoughts,
Lists of things to do,
Feelings of guilt,
Imagine placing each one onto a small cloud.
Watch the cloud float across a wide open sky.
You don't need to chase it or fight it,
Just watch it drift away.
Now turn your focus inward,
Toward your heart.
Place one hand gently over it,
Feel its steady rhythm.
Repeat these affirmations silently or aloud,
Letting the words sink in.
I am enough just as I am.
My children need my love,
Not my perfection.
It's safe for me to rest.
I release guilt and welcome peace.
With every breath,
I choose calm.
I am learning to trust myself.
Stay with whichever affirmation speaks more to your heart,
Repeating it slowly with each breath.
Now imagine yourself stepping into a beautiful safe space.
Perhaps it's a quiet garden at sunset,
The golden light wrapping you in warmth.
Perhaps it's a soft room with pillows,
Candles,
And gentle music.
Wherever it is,
It feels perfect for you,
Calming,
Protective,
Nurturing.
In this safe haven,
You feel anxiety leaving your body,
Like mists rising and disappearing in the morning sun.
As you breathe,
Imagine a gentle light surrounding you.
It might be a soft golden glow or a silvery blue shimmer like moonlight.
This light holds peace,
Safety,
And love.
It wraps around you like a warm blanket,
Whispering,
You are safe,
You are supported,
You are loved.
Stay here for a while,
Breathing with the light.
Each inhale brings it deeper into your body.
Each exhale releases more tension.
Notice how your shoulders loosen further,
How your belly feels softer,
How your heart feels lighter.
And now,
In this space,
Imagine you're gently holding yourself,
As you would hold your child when they are scared.
Tell yourself,
It's okay,
I am here,
I am safe.
Now,
Gently bring your awareness back to your breath.
Slow,
Steady,
Grounding.
Back to your body,
Lying or sitting,
Fully supported.
Back to this moment.
Take a deep breath in and exhale slowly.
Feel your fingers and toes wiggle gently,
Roll your shoulders softly.
And as you prepare to return,
Take with you one phrase,
One affirmation that will stay in your heart for the rest of your day or night.
One final deep breath in,
Filling you with calm,
And a long exhale,
Releasing what no longer serves you.
When you're ready,
Softly open your eyes.
You have given yourself the gift of presence,
Mama.
Carry this calm with you,
Knowing you can return to it anytime you need.
