Hi,
Mama.
Let's take a moment now to care for you.
I'll start by taking a couple slow and deep breaths in.
Hold at the top.
And then gently exhaling out your mouth.
Allowing the exhale to be longer.
And softer.
And again,
Deep breath in.
Gently hold and slowly exhale out your mouth,
Letting your shoulders soften.
Let your jaw loosen.
And now breathing just normally,
Naturally.
And turn your attention inward.
In this guided meditation.
Will work with the parts of us that carry guilt,
Shame,
Or the sense of not-enoughness.
The expectations placed on mothers is incredibly high.
Impossible,
Really.
And it's no wonder so many of us feel we can never measure up.
Because we love our kids deeply,
The stakes feel high.
This is a practice of turning toward the parts of us,
Often young parts,
That feel not enough.
The pain that these parts carry can be a lot,
Sometimes too much.
So please do take care of yourself,
And know that at any point if you become too blended with this part,
Meaning the pain starts to take over,
Or you feel overwhelmed,
You could open your eyes,
Ground yourself a bit.
You might ask the part to slow down to give you a bit of space.
You might invite in a supportive part to help you balance the intensity.
Trust your own pace here.
Bring in whatever helps you to feel more balanced.
Now gently opening inside to a part of you that's been carrying guilt.
A part holding shame.
Or a part that hears the whispers that you're not enough.
Turn towards it now with an open heart.
Like the Buddha inviting Mara in for tea,
You might bow to it and gently name it Ah.
Here you are.
Welcome.
See if you can notice where this part lives in your body.
Is it in your chest?
Your throat stomach.
Behind your eyes,
Perhaps.
Can you be with a sensation,
With care,
Curiosity?
Let this part know you're here now.
You're listening.
You're not here to fix it or to silence it,
Only to offer presence and warmth.
And if it feels okay for you,
Place your hand on the area of your body where you sense this part.
Or if you're not sure,
Just placing your hand on your heart.
Take another soft breath in.
.
.
And as you exhale,
Imagine creating just a little more space around this part.
Feeling the warmth of your hand as you offer it a spacious,
Compassionate room where it can be held exactly as it is.
With curiosity,
You might wonder.
Where did I learn I'm not enough?
You might ask this part.
From whom did I pick up these messages along the way?
It might be from caregivers or parents,
Peers.
From media,
Messages in society,
And the culture.
That have made me believe that I'm wrong,
That I'm not.
Good enough as I am.
Just listening in.
Observe what this part shows you.
Whatever arises,
Just observing and meeting it gently with kindness.
As you receive information.
You might notice other parts coming forward.
Perhaps some protectors who are angry or who carry stories.
That's perfectly okay.
You might thank them for their concern.
And invite them to step back just a bit so you can still be with this tender vulnerability.
Letting them know you are simply here to offer comfort.
Clarity.
And care to this part.
Making sure it knows it's not alone.
That you're here.
If you notice a misunderstanding.
A faulty belief that this part is holding.
You can let it know softly that this belief isn't true.
Not trying to dismiss or invalidate the part,
But to help it know.
That it has taken on a burden that was never meant for it.
Let this part know how you see her through the eyes of love and compassion.
And now bring attention again to your breath.
Feeling your chest rise,
Fall.
Letting your whole body soften just a bit more And if you wish,
Here's an anchor phrase that you might offer this part if it lands.
Quiet message for reassurance.
I let it know I'm doing my best.
I am lovable just as I am.
I'm safe within myself.
Say it slowly inside yourself now.
Let the words settle.
You are worthy and lovable because you are.
Parts of you came to believe love needed to be earned.
And this was your experience,
Not the truth.
Not through being the perfect mom.
Not through doing everything right.
Not through holding everything together.
You are worthy because you are here.
Because you care.
Because you love.
And love is loving you always as you are.
Allow all your parts now,
Mama,
Even the ones that doubt.
To receive even a single drop of this truth.
Take a slow,
Deep breath in.
And letting go as you exhale.
As we close today,
Feel the weight of your body supported beneath you.
Feel the steadiness of your breath.
Feel the quiet presence of your own heart.
And let this final affirmation settle inside you.
I am enough.
I'm learning.
I'm growing.
And I am worthy of love,
Always.
I am love.
