Hi,
Mamas.
I'm Bailey Smith.
Welcome to Insight Timer.
In this meditation,
You'll experience a timeout for yourself.
As a mom,
You can experience the extreme highs and lows of parenthood,
The full spectrum each day.
This meditation is designed to give you a break and a moment to reset.
Whether you are feeling frustrated or unsettled,
Scared or lost,
Exhausted or sad,
You are not in this alone.
Take these next few minutes to step away from what's in front of you and to focus on yourself in order to slow down.
For this meditation,
We will work standing up rather than seated.
So to begin,
Let's move our body.
Stand up tall and close your eyes.
Begin to sway your arms from side to side in any organic movement that comes up.
Begin to settle into stillness.
Roll your shoulders up to your ears and then let them fall down and away.
Take a few rounds of these shoulder rolls before settling back into stillness.
Begin to rock forward and back on your feet,
Side to side.
Notice the edges of your feet.
Notice their connection down into the earth.
Come to a place where you feel fully connected through the soles of your feet.
Begin to settle back into stillness.
From this connection point in your feet,
Begin to thoughtfully work your way up your legs.
Maybe visualize the connection of your leg bones into your pelvis.
Working your way up your pelvis into your abdomen through each and every one of your ribs.
Find the center of your heart.
Work your way up into your shoulders,
Your neck,
Your throat,
The space between your eyebrows.
And as if there was a gold thread pulling you up from the crown of your head,
Get a little taller in your spine.
Bring one hand to your heart and one hand to your belly.
Take a deep breath in through your nose and a deep breath out through your mouth.
Allow your breath to watch over you.
Allow your breath to clear your body,
To refresh your body.
Take a deep inhale to fill the capacity of your lungs and a deep exhale to let the air release.
Inhale fully and exhale fully.
Begin to breathe in through the hand on your belly,
Working your way all the way up into your heart.
Breathe out from the hand on your heart all the way down to the hand on your belly.
Feeling the vitality of your breath within you.
Slow breath in and slow breath out.
Take five more rounds of this breath,
Consciously focusing just on the inhale and just on the exhale.
Vídeos.
On your last breath,
Deep inhale for five,
Four,
Three,
Two,
One.
Slowly exhale,
Five,
Four,
Three,
Two,
One.
Hold your exhale for two,
One.
And allow your breath to come back to neutral in through your nose and out through your nose.
Slide your hands to your heart and take a gentle bow to honor the time you took for yourself.
Noticing how you feel in these moments versus when you first arrived.
May you always know that you are more than enough and that you are loved just as you are.
Namaste,
Mama.
