Hi,
I'm Bailey Smith and welcome to Insight Timer.
This meditation is designed for all mothers so that you can close the chapter on the day so that you can relax your body and your mind and settle into a phase of restoration.
This meditation is to help fellow mamas like yourself end your day on your time in your body and with your breath.
To begin,
Lie down in your bed or on the earth and allow yourself to get into a comfortable position,
A place without destruction.
Get any movements out,
Any fidgets and allow yourself to settle into stillness.
Take a deep breath in through your nose and a long exhale out through your mouth.
Take two more breaths just as those to clear out your day,
To welcome yourself to this space and to connect to your breath.
Begin to notice each part of your body that is supported.
Feel the weight of your head,
Your skull,
Your shoulders as they settle into the earth beneath you.
Feel the heaviness in your hips,
Your arms,
Your legs,
Your fingers and toes.
Feel the weight of your bones,
Your muscles,
The tissues and your body.
Begin to move your awareness to your breath.
Notice its location within your body.
Where does it reside?
What areas internally is it accessing?
Is it oxygenating?
Notice the texture of your breath.
Is it smooth or rough?
Is it shallow or deep?
Notice its rhythm.
We begin to pay attention to the length of your inhales and exhales.
Notice if they are connected to one another or if there are moments of pause,
Of separation.
Through this act of bringing awareness to your breath,
Do the ridges begin to smooth?
Does the breath get a little longer,
A little deeper within your body?
Do you welcome your next exhalation?
Are there any areas in your physical body that you can soften?
Are there any parts of your body that can be just a little more supported into the earth?
Where can you lean in?
Draw your attention to your feet,
Your toes,
Your legs,
Those which carry you throughout your day,
Which hold you up,
Which transport you from place to place.
The parts of your body that maybe allow you to be with your children,
To stand next to them.
Start to tighten every muscle and bone in your feet,
Your legs,
Your toes.
Through this contraction,
Take a deep breath in.
As you exhale,
Allow muscles and bones in your feet,
Your legs,
Your toes to relax,
To let go.
Bringing your way up your legs to your pelvis,
Your belly,
Your seat.
An area in your body that supports your groundedness,
Your connection to this earth,
Your connection to others.
From here,
Start to tighten every muscle and bone throughout your belly,
Throughout your glutes,
Your hips,
And then take a big inhale breath.
On the exhale,
Can you relax?
Can you soften?
Can you loosen the grip?
The inner workings of your belly,
This place in your body where the womb lives.
Notice its sensations.
And then notice any resistance and see if there is willingness or openness to find a little softening,
A little extra care,
Extra gratitude.
Draw your attention now to your arms,
To your shoulders,
Your fingers,
Your hands.
These parts of you that allow you to carry your children,
To prepare the food that nourishes your body,
Your arms and your hands,
The parts of you that allow you to embrace,
To hug,
To connect.
Begin to tighten every muscle and bone throughout your shoulders,
Your arms,
Make fists with your hands.
Feel that tension,
Feel the tightness.
Take a deep inhale breath.
And as you exhale,
Let these parts of your body relax.
Bend into the support of the earth beneath you,
Of the ground that holds you up or the bed that you lie in.
Draw your awareness finally to that space between your eyebrows,
The third eye,
A place in your body that resembles your knowledge,
Connects you to your innate wisdom,
That instinct that you check into time and time again.
Allow your next few breaths to radiate from this central point of the brow.
With every inhale,
Connect radiation,
That brightness,
That light,
Get just a little fuller.
Get gold and light extending just beyond your physical body.
Coming out,
Capturing the wisdom,
The knowledge from those who came before.
And start to draw that light back in.
As you exhale,
As you relax,
As you settle in.
Take a deep breath in and a deep breath out.
Inhale.
Exhale.
Inhale.
Borough life.
Inhale.
Here.
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