Welcome Mama.
Take a moment to acknowledge yourself for being here,
For choosing to pause in the midst of your busy day.
It's not always easy to find time for yourself,
But today,
You've made that space.
And for that,
You deserve gratitude.
So let's begin by finding a comfortable,
Seated position.
You might be sitting on the floor,
On a chair,
Or even in your car.
Wherever you are,
It's perfect.
Close your eyes and bring your attention inward.
Take a deep breath in through your nose.
Feel the fresh air as it enters your body,
Filling your chest and your belly.
Now exhale slowly through your mouth.
As you do,
Let go of any tension you've been holding on to.
Again,
Take a deep breath in,
This time imagine you're inhaling peace.
And as you exhale,
Release any stress or anxiety that has been building up throughout your day.
Continue to breathe like this,
Slow,
Deep,
And steady.
As you inhale through your nose,
Bring that breath into your belly first,
Maybe place your hands on your stomach,
Allowing the breath to let your hands rise,
Bringing that breath then into your ribs,
And finally that last little breath into your chest.
If you can,
Hold it at the top,
And then as you exhale,
Releasing the breath from your heart,
Your ribs,
And bringing that belly button into your inner spine,
Giving yourself a deep hug.
Let each breath remind you that this is your moment to simply be.
There's no need to do,
No need to fix,
And no need to be anything other than who you are,
Right here and right now.
As you breathe,
Begin to bring awareness to the gentle rise and fall of your chest.
Notice how your body moves with each breath,
Almost like the rhythmic waves of the ocean,
Coming in and going out.
Let that image of the ocean soothe you,
A place of constant flow,
Yet always still at its core.
Now allow yourself to let go of the mental to-do list.
You know that endless task,
That pressure to be everywhere at once.
Picture each of these thoughts,
Responsibilities and worries as if they were clouds drifting by in the sky.
You can see them,
But you don't have to hold onto them.
Let them float away,
Light and free.
This moment is for you.
And as we continue,
Bring your attention to your heart.
Place one hand gently over your heart,
Feeling its warmth and its rhythm.
This heart of yours does so much.
It carries so much love,
So much care.
It gives to others every single day,
Sometimes to the point where it feels like there's nothing left for yourself.
But right now,
Let this be a moment where your heart can receive.
As you inhale,
Imagine you are breathing in pure love and kindness just for you.
With each inhale,
Allowing yourself to fill up with this love.
Letting it flow into your heart,
Into your mind and into your body.
With each exhale,
Release any guilt or self-doubt that may be weighing on you.
Let go of the belief that you're not doing enough,
That you're not enough.
In this moment,
You are exactly who you need to be.
Feel the stillness that comes with this breath.
Feel the peace that is within you,
Always available,
Even in the busiest of days.
And know that in this stillness,
This calm,
There's something you can return to when you need it.
When you feel overwhelmed or pulled in a thousand directions,
Come back to your breath.
Come back to this stillness.
It's always here for you,
Waiting beneath the surface.
Take a few more deep breaths in and out.
Allow this sense of calm to sink in deeply,
Knowing that when you return to your day,
You'll carry this stillness with you.
You can be a mother,
A partner,
A friend,
And still hold this peace within you.
Before we close,
Take a moment to offer yourself a kind word or phrase.
Something simple to remind you of your strength,
Your love,
Your worth.
It might be something like,
I am enough.
I am deserving of peace,
Or I give and receive love freely.
Whatever resonates with you,
Hold on to it.
Repeat it to yourself as we take one last deep breath together.
Inhale deeply,
And exhale fully,
Letting go of any remaining tension.
When you're ready,
Gently begin to wiggle your fingers and your toes,
Bringing your awareness back to the room or your surroundings.
Gently blink your eyes open,
Feeling grounded,
Peaceful,
And renewed.
Remember mama,
You are doing the best you can,
And this,
My love,
Is always enough.
Inhale the peace,
And exhale the chaos.
Thank you for sharing this moment with yourself today.
Be gentle with yourself as you move back into your day.
You are doing an incredible job,
And you are enough.
