Welcome Mama.
This is the body scan meditation.
Begin by finding a quiet moment,
Whatever that means for you today.
You don't need silence.
You don't need perfection.
Just your presence.
Starting with your breath and your body.
You can lie down or sit somewhere that feels supported.
Let your body be held by the bed,
The couch,
The earth.
Soften your eyes or gently close them.
Take a deep breath in through the nose and sigh it out through the mouth.
Again,
Breathe in and let go.
You've done so much for everyone.
This is your moment to come home to you.
Bringing your awareness to the crown of your head.
Just noticing.
No pressure to feel anything.
Just gentle attention.
Sense the space above your head and let it soften.
Feel your forehead,
Your eyes,
Your temples.
Let your muscles here release.
There's nothing to figure out right now.
Nothing to manage.
Move down to your jaw.
Let it loosen.
You may unclench your teeth or drop your tongue from the roof of your mouth.
Feel the back of your head resting,
Supported.
Let yourself lean into the support.
Now gently bring your awareness into your neck and shoulders.
You may imagine setting down the invisible weight you've been carrying.
Let your shoulders drop.
Feel your arms,
Your upper arms,
Your elbows,
Your forearms,
Your wrists,
Your hands,
And fingertips.
These hands that have held children,
Prepared meals,
And carried so much.
Let them rest now.
Breathe into your arms with gratitude.
Now bring awareness to your breasts and chest.
Feel the rhythm of your breath,
The rise and fall.
This is the heart space of a mother.
The place where so much love and worry lives.
Let yourself feel what's here.
The tenderness,
Weariness,
Fullness.
There is a space for it all.
Move your awareness now to your upper back,
Your spine.
Place that holds you upright day after day.
You may imagine breathing in a warm light of softening and nourishing.
Now bring gentle attention to your belly and your pelvis.
This is the center of creation,
Nourishment,
And life.
Let it soften with each exhale.
Let it be however it is.
Feel your low back,
Your hips,
And your pelvis.
These parts of you that have opened,
Stretched,
Expanded.
Let them be heavy and rooted.
You are allowed to rest.
Now down through your thighs,
Knees,
Calves,
Ankles,
And feet.
These legs that have walked,
Run,
Rocked,
And carried so much.
Let them sink,
Let them be still.
Feel the weight of your whole body.
From head to toe,
Here,
Now,
As you are.
Nothing to fix,
Nothing to be.
Just breath,
Body,
And presence.
You are allowed to receive.
You are allowed to be held.
You are allowed to rest,
Even just for this breath.
Let yourself linger in this space for a few more moments.
Let your breath gently rock you,
Like you've rocked so many times before.
When you feel ready,
Begin to invite small movement,
Wiggling your toes or your fingers.
Maybe have a good stretch,
And slowly,
Gently return to the space around you,
Carrying softness with you.
You've got this,
Mama.
