Hi Mama.
Let's take a moment now to help you regulate your body,
Your breath,
And your inner world.
Whether you're sitting or standing,
Either posture is fine.
Let your spine lengthen gently.
Softening your shoulders.
Take a slow,
Deep breath in.
Hold at the top for 3,
2,
1.
And slowly exhale through pursed lips,
As if breathing out through a straw.
And again,
Deep inhale,
Breathing in.
Hold at the top for 3,
2,
1.
Slowly exhale out,
Letting tension melt and release from your body.
Now in your next breath in,
I invite you to extend your arms straight out and sweep them upward as you inhale.
Breathing in.
Bringing your arms up,
And then as you exhale,
Gently lowering your arms down.
And let's do that again.
Inhale,
Arms rising.
And slowly exhaling,
Arms are coming back down.
One more time,
Inhale,
Lift your arms up.
And now opening your arms wide,
Expanding your chest.
And on your exhale,
Bring your palms together in prayer position at your heart.
And letting the breath return to its natural rhythm.
You can place your hands over your heart or chest.
You might put one on your chest,
One hand on your belly.
Or just allowing your arms to rest by your side.
Feel your feet on the ground.
Sense the weight of your body.
Contact points of the earth or the chair.
Feel yourself rooted.
Steadiness beneath you.
And just observe for a moment.
Notice any sensations moving through you.
Warmth or tightness.
Heaviness or fluttering.
Let them all know they belong.
Let them know they all make sense.
Gently re-offering them this message.
All is well for this moment.
I am here.
I can handle this.
Take a slow breath in through your nose.
Feeling the aliveness of life force entering your body.
And as you exhale,
Sense your connection to the earth that's holding you now.
You are here.
You are safe enough right now.
Let your parts know by whispering to them in your mind's eye or speaking out loud.
You are not alone.
I'm with you.
I've got this.
You can rest.
Notice how your body responds.
How your parts receive this.
Maybe a gentle softening.
A slight release or a deeper breath.
Your system recognizes when you are present.
Your parts will settle when they feel your steadiness.
And now bring to mind or imagine the lineage of mothers who came before you.
Standing with you.
The moms who have felt what you feel.
Gone through what you're going through right now.
In some similar way.
They stand to your left.
They stand to your right.
They stand behind you and support you.
Mothers who have struggled,
Loved,
Been broken open,
Hoped,
Persevered.
They found their way and they know you will too.
Feel their strength at your back.
Their steadiness beside you.
Their compassion surrounding you.
You are not alone.
You never were.
And take one final nourishing breath in,
Mama.
And release.
Because your heart is opening and your whole being remembers its strength.
As you feel the still steadiness rising within you,
Breath by breath.
