Welcome,
Courageous Mama.
Please take a moment and pause as you relax into this visualization meditation for moms.
Find yourself a comfortable position,
Sitting down.
Your feet firmly planted on the floor and your back straight,
Yet comfortable and at ease.
Taking a deep breath in and on the out breath,
Give out a sigh through your mouth.
Know that your thoughts will wander.
You might be thinking about your to-do list or what to cook for dinner tonight.
That is perfectly okay.
Just notice your thoughts and bring back your mind to the rise and fall of your belly or your feet touching the floor.
You are worthy of this moment of relaxation,
Just as you are.
No need to do anything else.
This time is just for you.
If your eyes are closed,
Please open them for just a moment.
Take a look around the room,
Observing any colors,
Textures,
Fixtures.
Just taking in all the objects that your eyes can see.
And on your out breath,
Let go of all these objects and gently close your eyes.
When you are ready,
Bring your awareness to your sense of hearing,
Listening to all the sounds in the room,
Maybe an air conditioner,
Your breath flowing in and out,
Any sounds.
Just observe whatever is there.
If there are no sounds,
And that's okay too,
For a moment,
Just take your hearing outside of the room.
Just take a listen to which sounds you can find yourself hearing.
Perhaps traffic driving past,
Children playing outside,
Or animals barking.
Whatever you hear,
Just notice.
And when you are ready,
Bring your hearing back into the room,
Bringing your awareness to any smells in the room,
Perhaps a beautiful aroma from a cup of coffee or any scents lingering.
Just experience any smells.
And when you are ready,
Bringing your attention to your body touching the chair or the seat you are sitting on.
Wiggle your bottom and feel your body relaxing into this comfort.
Bringing your awareness to any tastes in your mouth,
Perhaps moving your tongue over your teeth and swallow a little,
Just to reawaken any fragrances and tastes in your mouth.
Bringing your awareness to all of your senses.
Taking in a deep breath and on the out breath,
Let go of all your senses.
Feel your body relaxing deeper and deeper into this moment.
Feeling the warmth of the sun through the window,
Releasing any tension from your scalp,
Forehead,
Cheeks,
And your jaw.
Feeling this warmth of the sun flowing over your shoulders,
Your belly,
Back,
And hips.
Breathing into this beautiful sensation as this warmth keep moving over your legs,
Knees,
And into your feet.
Feeling your whole body relaxing and letting go of any tension that might still be lingering.
Notice yourself sitting by the window,
Holding your nice warm cup of coffee,
Feeling the warmth of the cup in your hands and taking a moment to appreciate its comforting presence.
Feel the beautiful aroma allowing it to travel up your nose,
Down your throat,
Nurturing your body.
Visualize this scene outside of your window.
It might be a bright sunny day with birds singing in the trees,
The leaves swaying gently in the breeze.
Observe all the details,
The colors,
The movement,
The sounds.
Imagine the sunlight filtering through the window,
Bathing you in a warm,
Calming glow.
Feeling the tranquility of the scene washing over you,
Filling you with a deep sense of peace and relaxation.
With each breath,
Inhale calmness and the beauty of the view,
And exhale any stress or worries.
When you are ready,
Rest here in silence in this beautiful self-care moment that you have just created for yourself.
Gently,
Ever so slowly,
Bringing your awareness back into the room,
Savoring this moment of peace and relaxation.
Bringing your awareness to any sounds you hear in the room,
Any taste in your mouth,
Or the pressure of your body on the seat.
Wiggle your fingers and your toes,
And stretching your body deeply and effortlessly.
And when you are ready,
Slowly open your eyes.
Take a sip of your coffee,
And enjoy its warmth and flavor.
And bask in this moment of true calm and tranquility.
I'll see you back here on Inside Timer soon again.
Bye for now.
