This meditation is here to offer you a few moments of calm in the midst of life's busyness.
As a new parent,
I know the responsibilities and newness can feel like a lot,
Because they are.
So today we'll explore a few simple and effective practices to release anxiety and any feelings of overwhelm.
There's no need to be perfect here,
Just come as you are.
Let's begin by finding a comfy position,
Either seated or lying down.
Let your hands rest easily on your lap or at your sides,
Wherever they feel most at ease.
When you're ready,
Gently close your eyes.
We'll start by taking a deep breath in,
Filling up your chest and belly,
And then exhaling slowly,
Releasing some tension with that breath.
Let's take a few more deep breaths like this,
Allowing each exhale to be really slow,
And to soften and relax your body just a little more with each breath.
If you're really feeling anxious or overwhelmed,
It might feel nice to do a double inhale.
It sounds like this.
You inhale once,
And again,
And you let it out your mouth.
You can do a few of those.
Now,
Gently bring your awareness to the top of your head.
Imagine a wave of relaxation beginning there,
Slowly flowing down over your forehead,
Dissolving any tension in your forehead,
The tiny muscles around the eyes.
Allow this wave to move down over your cheeks and jaw,
Letting them soften.
Feeling tongue rest gently in the mouth.
Continue letting this wave of relaxation move down through your neck and shoulders.
Feel the weight of your shoulders gently drop as they release any tension they might be carrying.
Never forgetting those deep,
Juicy breaths.
Let's let this wave flow down your arms,
All the way down,
Down to your hands,
And to your fingertips,
Softening everything completely.
Feel that wave move across your chest,
Softening in your heart space,
And down through your belly.
Soften the hips.
Sometimes we hold on to tension in the glutes,
So soften the glutes as well.
And allow this calming energy to settle in your legs,
Flowing down to your feet and toes,
Until your entire body feels soft and at ease.
Take a few moments to just breathe here,
Enjoying this feeling of total body relaxation.
Now,
Let's take a few calming breaths together.
When we take inhales that fully expand the belly and diaphragm,
And long,
Slow exhales,
It signals to the mind and body to relax and be at ease.
So we'll take a few like that now.
Breathing in slowly for a count of four,
Holding,
And then exhaling for a count of six.
Okay,
Here we go.
Inhale for four,
Hold,
Release for a count of six.
Continue like that.
Each time you exhale,
Feel any weight or tension easing out of your body.
So we'll breathe in two,
Three,
Four,
And out two,
Three,
Four,
Five,
Six.
Breathing in two,
Three,
Four,
And out two,
Three,
Four,
Five,
Six.
Continue like this.
Take a few more.
Just on your own time.
That's good.
Now,
Just allow your breath to return to its natural rhythm,
And just notice it.
The gentle rise and fall,
Bringing a bit more calm with each breath.
From this space of inner calm,
Begin to imagine that any feelings of stress or overwhelm are like clouds in the sky of your mind.
Watch each cloud as it appears.
Notice its shape,
Its size,
The way it drifts across your awareness.
You don't have to push the clouds away.
Instead,
Simply watch them come and go.
Remind yourself that it's okay to have these moments of worry or anxiety,
Just like it's okay that there's clouds in the sky.
They're just passing through.
You can even say to yourself,
It's okay to feel this way.
I'm allowed to be human.
I welcome all that is exactly as it is.
With each exhale,
Feel a bit of heaviness lifting,
Allowing space for peace and calm to settle in.
Now,
Bring your awareness to this very moment.
Feel the weight of your body being held by the surface beneath you.
Notice the sensation of your hands resting in your lap or by your sides,
The texture of the fabric against your skin,
Or the temperature of the air around you.
Take comfort in this present moment,
Letting it ground you.
There's no need to think about what comes next,
Only to be right here in this moment of calm.
Remind yourself that it's okay to pause.
It's necessary to take these moments just for you.
Before we close,
Let's take a moment to speak a few affirmations silently to ourselves.
These words can be reminders of the strength and resilience you hold within.
I can handle what comes my way,
One moment at a time.
I am allowed to pause and take care of myself.
Peace is available to me,
Even in the busiest moments.
Take a breath and let these words settle in.
Knowing that you can return to them whenever you need to find your center.
When you're ready,
Bring your awareness back to your body in this space,
Bringing a gentle movement to your fingers and toes.
Roll your shoulders or gently turn your head side to side,
Feeling a bit more present with each movement.
Take one last deep nourishing breath in and let it out.
When you're ready,
Gently open your eyes.
Thank you for taking this time for yourself.
I hope you're able to bring a little bit of this calm and ease with you into the rest of your day.
Return here whenever you need it.
Thank you for listening.
