Welcome to this meditation designed to help you calm your nervous system and find your relaxation in the midst of your busy life as a mom.
In just 10 minutes,
You'll reconnect with your breath and release any tension and bring your body and your mind into a state of deep relaxation.
Let's begin.
Find a quiet and comfortable space where you can sit or lie down without any distractions.
Gently close your eyes and bring your attention to your breath.
Take a deep breath in through your nose,
Hold it for a moment,
And exhale slowly through your mouth.
Inhale it deeply again,
Filling your lungs with fresh air,
And exhale slowly,
Letting go of the weight of the day.
One more time,
Inhale deeply and exhale,
Feeling the tension begin to melt away.
Now bring your awareness to your body.
Notice any areas where you may be holding tension.
It may be in your shoulders,
In your jaw,
Or even in your stomach.
As you breathe,
Gently soften these areas,
Allowing your body to release the tension it has.
Relax your shoulders,
Let your arms and your legs feel heavy,
Soften your jaw and your forehead.
With each exhale,
Feel your body becoming more and more grounded.
Now focus on your nervous system.
Your body may have been in a state of heightened alertness or stress,
But right now,
Just know that you are safe and supported.
As you inhale,
Imagine breathing in a calm and soothing energy,
And as you exhale,
Release any anxiety,
Worry,
Or overwhelm you may be holding onto.
Now repeat these affirmations with me,
Either silently or out loud.
With each breath,
I bring calm into my body and my mind.
I am safe,
I am at peace,
And I trust my body to relax and keep me safe.
I release any tension,
Fear,
Or stress that I'm holding on to.
I give myself permission to rest,
To let go,
And to simply be in the moment.
I am not alone,
I am supported,
And I deserve peace.
My breath is my anchor.
With each breath,
I find more peace and more support.
I trust my body to know how to heal and to relax.
Now let these affirmations resonate with you as you breathe deeply,
Knowing that each breath is bringing you closer to a peaceful state and a calm nervous system.
Now imagine a warm wave of relaxation flowing from the top of your head down to the tips of your toes.
As this wave of calm moves through your body,
Feel it releasing tension from each area it touches.
Let it wash over your face,
Over your neck,
Over your shoulders,
Down your arms,
And into your hands and your fingers.
Feel it moving through your chest,
Releasing any tightness in your heart and your lungs.
Feel it moving down into your stomach,
Into your hips,
And even into your legs and your feet.
With each wave,
Feel yourself becoming more relaxed and more at ease.
Know that you are safe and you are present.
Take a few more deep breaths in,
Inhale deeply through your nose,
And exhale very slowly through your mouth.
Notice how your body feels now,
More relaxed,
More peaceful,
Or more centered.
Whenever you're ready,
There's absolutely no rush.
Wiggle your fingers and your toes and slowly bring your awareness back to the present moment.
As you open your eyes,
I want you to know that this calm,
Relaxed state is always available to you.
You can return to this sense of peace whenever you need a reset.
Take a moment to honor your body and yourself.
Thank yourself for taking this time to take care of your body and your nervous system.
Thank you for listening.
You
