Welcome.
I'm Dr.
Stacey Dutton,
Neuroscientist,
College professor,
And wellness guide.
I'm here to help you step into this practice where we'll explore a meditation to support you during your period.
Together,
Let's create a moment of calm and connection,
Inviting clarity and balance into your day.
This meditation is designed to help you ease any discomfort or tension you may be feeling during your period.
By focusing on the flow and release,
You can connect with your body in a compassionate and healing way.
I invite you to take a moment to find a comfortable position.
It can be either seated or lying down with your hands resting on your belly or at your side.
Take a moment to just close your eyes and let's begin by taking a few deep breaths.
Inhale deeply through your nose,
Feeling your lungs as you exhale from your mouth.
Allow your body to soften and relax.
With each breath,
Feel yourself sinking deeper into a state of calm and peace.
Now let's take a moment to connect to our body.
Bring your awareness to your lower abdomen,
Your womb space.
This is the center of your body's wisdom.
Now notice how this part of your body feels.
Is it heavy?
Is there tension?
Or is it sore?
And without judgment,
Just simply observe and then send a breath of kindness to this area.
As you inhale,
Imagine breathing in soft,
Soothing energy.
And as you exhale,
Release any discomfort or tension.
Let's do this again.
So inhale soothing energy and exhale tension and discomfort.
Inhale soothing energy and then this time just fully exhale,
Releasing all tension and discomfort.
Now picture a gentle flowing river.
Using your mind's eye,
Visualize yourself sitting by that river.
This river is calm,
Steady and clear.
Flowing gently through a peaceful landscape.
As you sit here,
You notice the soothing sounds of the water.
The cool breeze on your skin and the sense of serenity all around you.
The river is a symbol of your body's natural flow and expression of release,
Renewal and cleansing.
Imagine the river flowing soothingly.
Hear the sound.
Feel the air.
Smell the environment around you.
Now imagine this river carrying away any discomfort,
Tension or heaviness you may be feeling in this present moment.
With each breath,
The river takes away what no longer serves you.
Easing physical sensations,
Emotional burdens or any other discomforts.
Breathe in deeply,
Feeling the cool,
Refreshing energy of the water.
As you exhale,
Imagine the river washing away anything you're ready to release.
Feel the rhythm of the river and the rhythm of your breath becoming one.
A gentle,
Natural flow.
There is no need to hold on to anything right now.
Just as the river flows freely,
Allow your body to do the same.
As you continue to sit by the river,
Notice how your body begins to feel.
Does it feel lighter?
The water is where the wisdom lies.
It is supporting your body's processes of release,
Just as your menstrual cycle is a natural part of your body's cleansing and renewal.
Feel the cool,
Healing waters soothing your lower abdomen,
Your back and any others where you may feel discomfort.
Trust that your body knows exactly what to do and the water is here to help guide the process.
As you breathe,
Allow yourself to rest,
Knowing that everything is flowing as it should.
I'm going to state a few affirmations.
Feel free to repeat them after me or just allow the energy of my voice to sit with you.
I trust my body's natural rhythm.
I release all discomfort with ease and grace.
My body is strong,
Wise and capable.
I am in tune with the flow of my cycle and I honor this time of rest and renewal.
Feel the truth of these words as they ripple through you like the river's gentle current.
With each affirmation,
Allow your body and mind to release and relax deeper and deeper.
As we prepare to bring this practice to an end,
Take a few more minutes simply resting by your river.
Let yourself absorb the peace,
Knowing that this flow is always available to you,
Both within and around you.
And when you're ready,
Gently begin to bring your awareness back to your body.
Feeling the ground beneath you,
The air around you.
Slowly begin to wiggle your fingers and toes.
And when you're ready,
Open your eyes.
Carry this sense of flow,
Release and ease with you as you move through the rest of your day.
As you return,
I invite you to reflect on this following journal note.
It says,
How can you extend more kindness and care to yourself during this time?
Think about the practices,
The thoughts or even the actions that feel nurturing for you right now.
What are those?
Just make a simple note.
Again,
Thank you for taking this time to connect with yourself and your body.
Have a great day.
