Welcome to this letting go of guilt and expectations for new parents meditation.
I created this to help you release the guilt and unrealistic expectations that we undoubtedly and probably unnecessarily feel throughout the journey of new parenthood.
In this practice,
We'll gently explore how to acknowledge and let go of the pressures you may be carrying so you can approach yourself and your role as a parent with more compassion and understanding.
This meditation is just 10 minutes,
So hopefully you can find a calm,
Quiet and comfortable spot to do this meditation without interruption.
If that isn't available to you though,
Don't worry.
You can still listen to this anywhere at any time and just breathe along with me.
Let's begin.
Ideally,
Find yourself in a comfortable position,
Either seated or lying down.
Close your eyes or soften your gaze.
Take a nice deep breath in now,
Settling into this space.
Feel your chest and belly expand fully.
Hold it for a moment at the top,
Then exhale slowly,
Releasing any tension from your body.
Take a few more deep breaths like that one here on your own time.
Now,
Allow your breathing to settle into a natural rhythm.
Feel your body supported by the surface beneath you.
Be in this moment.
Notice how it feels to simply be here now,
Without distraction.
As you continue to breathe,
Bring to mind any feelings of guilt or expectations that may have been weighing you down.
Perhaps it's the pressure to be the perfect parent,
Or knowing that the chores are piling up.
Maybe you feel a strain on your relationship or just guilt for moments when things didn't quite go as planned.
Whatever you're going through right now,
Let those feelings gently surface without judgment.
Do your best to simply allow what is here to be here.
Notice how your body is now in a natural rhythm.
Do your best to simply allow what is here to be here.
Notice how these thoughts and emotions feel in your body.
Do they bring tension to your shoulders,
Maybe a heaviness in your chest?
Again,
This is different for everyone,
So simply observe without trying to change anything,
Or just noticing.
Now,
Imagine yourself as a close friend who has just shared these worries with you.
What words of comfort or understanding would you offer them?
Whisper those same kind words to yourself now.
Maybe it's,
It's okay and normal to feel this way,
Or you are doing your best and that's enough,
Or simply you are a good parent.
With each breath,
Feel a sense of warmth growing in your heart.
Let this warmth spread,
Softening the tightness or heaviness in your body.
You can visualize this warmth as a gentle light filling you with kindness.
You can visualize this warmth as a gentle light filling you with kindness.
Breathe deep and let the kindness grow and grow.
As you continue to breathe deeply,
Ask yourself what would happen if you just let yourself release the guilt and expectations.
What if I simply let go the guilt?
What if I chose to have grace for myself in the tough moments?
I call these what-if-formations.
They can be powerful affirmations in the hardest moments,
When it doesn't feel easy to just instantly change how you're feeling.
What-if-formations are powerful because they show you another possibility,
A glimpse of a life with a little more self-compassion.
Take a few moments to try this for yourself.
What if I chose to let go?
Bring your awareness back to your body.
Notice the air moving in and out of your lungs,
The sensation of your fingers and toes,
Maybe give them a little wiggle.
Allow the warmth of self-compassion to remain with you as you move through the rest of your day.
Here at the end,
Let's just take one last deep breath in,
And as you exhale,
Let out lingering tension,
Just let it dissolve.
And when you're ready,
You can gently open your eyes or lift your gaze.
Remember,
You're not alone in this.
And when you're ready,
You can gently open your eyes or lift your gaze.
Remember,
Letting go is not a one-time event.
It's a practice you can return to anytime you need.
You're doing great.
