End Of Day 5 Minute Meditation For Moms

After a long day, it’s time to return to your inner sanctuary. Try this meditation after the bedtime routine for the kids. Get them down for the night and then take 5 minutes for yourself to decompress. You could even listen to this one while doing some nightly chores (meditative dishwashing, get into it!). Check in with your body, let go of the day, and set an intention for your evening. If you need a mom time out, this is it! Parenting is stressful at times, give yourself some space.

Transcript

Now that the majority of the work of your day is over,

Take a few moments to check back in with yourself.

Whether you're sitting,

Standing,

Or lying down,

Take a moment to adjust your spine,

Bringing your body into alignment as best as you can.

Let your shoulders roll back,

Open up your heart.

If your hands are available,

Place them in your lap facing upwards.

If you're able,

Gently close your eyes and take a long deep breath in through the nose,

Feeling your stomach expand.

Hold your breath briefly at the top.

When you're ready,

Exhale out your mouth with a long audible sigh.

This is your chance to let something go.

At the end of the breath,

Breathe in one more time,

Holding at the top.

And when you're ready,

Letting another audible sigh to release the breath.

Now let go of any control of the breath.

Let your body breathe for you in a way that feels natural for you for the rest of the meditation.

Let your awareness be on this present moment on your breath.

Anytime a thought about your day comes to mind,

That's normal.

Don't judge yourself for having thoughts.

It's what our mind is meant to do.

When you discover your distraction,

Just return to your body and your breath.

Each breath brings in fresh energy.

Drop into this moment,

Into your wisdom.

Let go of everything that happened today,

Good or difficult,

Anything you deem as a success or a failure.

After a long day,

It's time to return to your inner sanctuary.

Bring your awareness to your heart,

The space in the center of your chest in between your ribcage.

Focus on this space and continue to let your breath be soft and easy.

Surrender to your heart,

To this present moment.

Tap into your ability to feel and receive love,

Compassion,

And wisdom as you let go of the tension of the day.

You drop into this place and you find it within yourself.

Let go of any stress,

Any tension.

Let yourself bring to mind a word,

Thought,

Idea,

Or emotion that you desire to set as your intention for this evening.

Breathe into how it feels and express gratitude for the truth of this intention of your desires.

When you're ready,

Taking a deep breath in through your nose and exhale with a forceful or audible sigh,

Rolling your shoulders.

And if your eyes were closed,

When you're ready,

Open them and take in the room around you.

Reviews

I really needed this as a mother of 5 that has major anxiety...thank you so much.