Welcome to a 5-minute recharge for moms,
Your mini escape to reset and refuel.
I'm Trinh,
A mom of a toddler and a soon-to-be newborn,
And today I'm guiding you through a short mindfulness practice to leave you feeling lighter,
Calmer,
And more energized.
To start,
Find a quiet spot and get comfortable and ready to begin.
Start by closing your eyes and softening your gaze.
Take a deep breath in through your nose and slowly exhale through your mouth.
Now let's do that again.
Take a deep breath in and a long,
Slow exhale out.
Now feel your body planted firmly on the ground or the surface beneath you.
I want you to imagine roots growing from your body and anchoring you and providing you support from the earth.
Now let's scan your body for tension.
I want you to start at the top of your head and slowly move down.
Relax your forehead.
Unclench your jaw.
Drop your shoulders.
Let your arms feel heavy.
Release any tightness in your chest,
Belly,
Or legs.
With each exhale,
Imagine tension leaving your body like a wave washing its way out to sea.
Now let's focus on energizing your body through breathing.
Inhale deeply through your nose,
Imagining fresh energy flowing in.
Hold it for a moment and exhale fully through your mouth,
Releasing any fatigue or stress.
And as you breathe,
I want you to silently repeat this.
I breathe in energy and I exhale exhaustion.
Let the rhythm of your breath refresh and revive you as you repeat that.
Now let's use your imagination to recharge.
Picture yourself standing in a warm,
Golden light.
This light surrounds you and fills you and brings energy to every part of your body.
Now feel the light from this energy soaking into your skin,
Flowing into your muscles,
And energizing your mind.
Picture yourself moving through the rest of your day with ease and focus,
Feeling strong and capable.
Now take one final big breath in,
Holding onto all the energy you've gathered.
And as you exhale,
I want you to feel calm,
Patient,
And loving and ready to start your day again with your little ones.
Now repeat these words in your mind.
I am strong.
I am capable.
I have everything I need to move through my day with grace and with patience.
Now whenever you're ready,
Take your time.
Open your eyes and stretch gently.
And take this feeling of renewal,
Patience,
And love with you into your day.
Thank you for giving yourself this moment to reset.
You're doing an amazing job,
As hard as it can be.
