Welcome.
This short meditation is for finding small pockets of rest,
Even during the very busy days as a new parent.
In these next few minutes,
We'll explore how brief moments of stillness can bring calm and clarity,
Even when life feels non-stop.
Let's find a comfortable position,
Either seated or lying down.
Get super comfy.
Close your eyes or soften your gaze,
And take a deep breath in,
Allowing your chest and belly to expand fully.
Hold it gently at the top,
And as you exhale,
Let your shoulders soften and release any tension you're holding there.
Take another deep breath,
Feeling the air fill your body,
And let it go slowly,
Finding another little release of tension here.
With each breath from here on out for the next seven or so minutes,
Let a tiny bit more tension dissolve on each exhale.
Just let it go.
We'll connect to the present moment here by first taking notice of any sounds around you.
Maybe your baby is nearby,
And you can hear them.
Maybe it's the hum of your home,
Or simply quiet.
Whatever you notice,
Pleasant or unpleasant,
Allow these sounds to anchor you in this present moment,
Acknowledging them without judgment.
Continuing to breathe nice and deep.
Shifting awareness to your physical body,
Feel what it's like to be supported by the surface beneath you,
Grounding you.
Each breath is a reminder that even in the busiest of days,
You can pause and come back to yourself.
Now gently return your awareness to your breath,
Noticing the gentle rise and fall with each inhale and exhale.
You don't need to change anything.
Just observe,
Allowing each breath to be a small act of rest.
Again,
With each exhale,
With each exhale,
Let go just a little more,
Feeling your body settle and soften.
Allow this breathing to become a rhythm that soothes and restores you.
Before we come to the end of this meditation,
I encourage you to take a few moments to just picture yourself in the midst of your daily routine.
Maybe you're holding your baby,
Moving through chores,
Or just taking a quick pause.
Imagine yourself breathing just like you are now,
Finding rest in these small natural pauses.
Visualize these moments as little pockets of peace that you can return to anytime.
Picture yourself stopping for just one or two deep breaths,
Getting grounded and steady,
Even amidst your day's responsibilities.
Visualization can be a powerful tool for change.
Let this be permission to pause and recharge,
Even for just a few seconds,
Anytime you need.
As we begin to close,
Take one more deep breath in,
Filling your body with calm,
And exhale slowly,
Letting go of any tension.
Remind yourself that these micro-moments of rest are always available to you,
Even on the busiest,
Craziest days.
Gently bring your awareness back to the room.
Wiggle your fingers and toes,
Maybe take a sweet stretch here,
And if your eyes are closed,
Softly open them when you're ready.
Remember,
Small pauses can bring you back to yourself.
They don't take time away.
They actually help create more energy and focus and time for you and your baby.
Thank you for listening.
Have a peaceful day.
