Few times in our lives are as simultaneously joy-filled,
Anxiety-ridden and physically depleting as caring for a new baby.
So many new demands are placed on you.
Your sleep and self-care routines are disrupted,
And it is challenging to find moments of stillness.
This is the self-compassion and presence meditation that is designed to be done anywhere,
Even with a crying baby.
Do not force yourself to sit in stillness if parental duties require attending to.
Simply do what you need to,
Whether that's feeding bub,
Cleaning or organizing.
But listen to my voice and follow my prompts if that's doable for you.
Otherwise,
If you have time and space,
Find a comfortable seat where you can be relaxed but alert and close your eyes.
Bring your attention to your breath.
And together we will take three deep,
Calming and centering breaths.
Breathing in for one,
Two,
Three,
Four.
Hold here for a moment.
And exhale for one,
Two,
Three,
Four,
Five,
Six.
And again,
Breathing in,
Two,
Three,
Four.
Hold.
Out.
Two,
Three,
Four,
Five,
Six.
One last deep breath for one,
Two,
Three,
Four.
Hold.
And exhale the breath out slowly.
Three,
Four,
Five,
Six.
Now let's take a moment to check in with your mind.
Pause for a second to notice what your mind is telling you today.
Is your mind busy with thoughts?
Notice the choice of words and the speed and volume of these thoughts.
Be curious.
Are these thoughts old and familiar?
What judgments or comparisons or expectations are they making?
What labels are they using?
Don't try and debate these thoughts or try to silence them.
Simply notice the thoughts and then notice with curiosity all the different emotions that arise or that are present.
Is your body charged with feelings?
Maybe stress,
Exhaustion,
Happiness,
Anxiety,
Sadness.
Perhaps a combination of these feelings.
Now see if you can identify and name them.
Here is anxiety.
Here is disappointment.
Here is overwhelm.
Allow these feelings to be present.
There isn't a wrong way to feel right now.
And you don't need to feel guilty or shameful for feeling however you feel in this moment.
Pay attention like a curious child to what's going on inside your body.
Where are you feeling these feelings the most?
What is the size,
Shape,
Temperature of these feelings?
How many different types of sensation can you find within them?
Now if you have a spare hand,
Bring it to the part of your body where your feelings feel the most intense.
Place your palm here and let yourself know it's okay.
However you're feeling in this moment,
However this experience is affecting you.
Breathe space into this feeling,
Giving it room to exist.
Give it permission to be present.
And if you notice any resistance in your body,
Tightening,
Contraction,
Tension,
Breathe into that too.
Make room for it.
Offer a spacious internal environment to all that arises.
Your thoughts,
Your feelings and your resistance.
Now say something caring to yourself to express concern or affection.
You might silently say a word like gentle,
Kindness,
To remind yourself of your intention.
You might say,
This is really hard.
Or,
I know this is overwhelming right now,
But I can do this.
Acknowledge that life may look and feel different now,
And that's okay.
Send a message of love to yourself,
As you would to your precious sleeping newborn.
Acknowledge that you are now a parent,
But that is not all that you are.
You are so much more.
Take a deep breath in,
And then exhale slowly.
And gently bring your awareness back to your physical space.
Softly opening up the eyes,
And carry yourself gently into your day.
You are now a parent,
And your precious baby is lucky to have you guide them into this world.
