Welcome to this 10 minute guided meditation for parents.
This meditation will hopefully help you move through this period of time by calling a stop to all the painful external things we can't control at the moment.
As being in a place of acknowledgement of things we can't change and a place for renewing our energy for the things that we can.
We need to let go of the expectation of doing all jobs perfectly.
This is how we break and make ourselves and this is how we find peace.
By bringing a gentle perspective today to any challenge you may be feeling and saying in your mind's eye,
This too shall pass.
This too shall pass.
Just taking a few moments here to settle in.
So it might be rolling your shoulders here or taking in a few beautiful deep breaths.
And when you're ready just allowing your eyes to close down.
And if you don't want to shut your eyes just letting them to be in a gentle gaze downward.
Just taking a moment now to feel any sensations.
Taking note where your body is touching the floor.
Maybe the contact with the floor or your chair or cushion.
Just feeling your whole body just resting here.
Just allowing wherever you're sitting just to truly support your body.
So it allows your body to really relax and soften in areas.
Just taking an awareness towards your lungs and noticing them expand with a breath in and deflating with a breath out.
Noticing if you can allow your breathing to slow.
As you're inhaling in just noticing any change in vitality.
And as you exhale out just allowing the body to ease and relax and settle down.
Just noticing the natural air-bent flow of your breath.
And every time you exhale out just really notice any tension within your body to relax.
Just bring your awareness now towards the top of your head.
Just noticing your scalp.
Is there any tension there and just allowing it to relax?
Bring your awareness now towards your forehead and just allowing that to soften.
Your awareness here is at your temples.
Sometimes that can hold tension there so just allowing that to ease.
Your awareness now is here at your eyebrows and around your eyes.
Just feeling any sensations here.
Just being aware now of the sensations in the rest of your face.
Your nose,
The tip of your nose,
Your cheeks,
Your lips and your jaw.
Just noticing if there's any tightness here in the face and just allowing it to soften so your eyes being nice and soft.
Your jaw unclenching.
So just imagining the in-breath here.
Just flowing to any points of tension within your body.
And then on the exhale out just imagining any tension dissolving away.
And now just bring your awareness now towards your neck,
The back of your neck,
The sides of your neck and your shoulders.
Just releasing any tension or tightness within the muscles of your neck and your shoulders.
And that might be a nice time to do a beautiful big shoulder roll.
And just following that attention awareness now down your arms.
And as you breathe in just imagining that oxygen going to those areas of tightness or tension.
And on the exhale out just allowing that tension just to melt away.
If you're noticing any thoughts coming in at the moment just the same ebb and flow of the breath.
Noticing any of these thoughts and then just letting them dissolve away.
Allowing your awareness now to move down towards your chest and towards your heart center,
Your lungs.
Just taking a few moments to feel any sensations here.
Is there warmth here?
Is there any tingling?
Can you feel your heart beating?
And as you're breathing in and breathing out just allowing any residual tension from your face,
Your neck,
Your shoulders,
Your arms,
Your chest.
Just allowing all that tension on the exhale out to come out of your lungs and out of your body.
And your awareness now down towards your stomach,
Your hips and your glute muscles.
On the inhale here just notice any tension or feelings that you have in these areas.
And then on the exhale out any tension just melting away.
And now just imagining as you breathe in all that awareness now goes down towards your legs,
Down through the knees,
All the way to the soles of your feet.
As you breathe in just allowing all these muscles and tissue to soften and being enriched with this beautiful air.
And on the exhale out just noticing any tension just drift away.
Now just widening your attention to your whole body so scanning it from the head all the way down towards your toes.
As you breathe in just imagining this beautiful oxygen and energy is allowing these places of tension just to relax on the breath out.
Any areas of tension or tightness are breaking up and just flowing out of your body.
As you drift deeper into this relaxation technique.
Now we're going to take a few moments to transition.
As we bring this beautiful meditation to a close just noticing any sounds around you right now.
And when you're ready just gently opening up your eyes and taking a moment now to be kind to yourself and know that as parents we are all in this together and it's not easy to meditate when we have children in the house.
And just taking a moment to be grateful for giving yourself ten minutes to giving yourself this relaxation practice today.
Thanks for joining me.
