Welcome to day 8 of our peaceful postpartum series.
Today we'll take a few moments to nurture self-compassion and kindness towards yourself.
As a new mom,
You're navigating so many changes,
Physically,
Emotionally,
And mentally.
This meditation is a safe space to reconnect with your own needs,
Gently and without judgment.
To start,
Find a comfy position.
You can sit or lie down,
Whatever feels best.
When you're ready,
Gently close your eyes.
We'll start by taking a deep breath in,
Allowing your chest and belly to expand fully.
And slowly exhale,
Letting your shoulders drop.
Let's take another deep cleansing breath,
Releasing any tension as you breathe out.
After a few lovely deep breaths,
Allow your breath to return to a natural,
Gentle rhythm.
You don't need to control it,
Just let it flow in and out,
Steady and easy.
Let's begin with a gentle body scan,
Inviting the body and mind to relax as we go.
First we'll bring the attention to the top of your head.
Allow any tightness around your scalp or forehead to soften.
Feel your eyes relax,
Your jaw unclench,
And your face soften.
As we move down,
Let the weight of your shoulders release completely.
Let go of any tension you might be carrying,
If only for these few minutes.
Bring this sense of deep relaxation down through your chest,
Feeling a sense of softness around your heart.
Let your abdomen relax too,
Without any pressure or tension there,
Just let it release.
Let this feeling of ease move through your hips,
Your legs,
All the way down to your feet,
Until your whole body feels grounded and at ease.
Now bring your hand gently to rest on your heart.
Feel the warmth of your hand here,
Resting in this space of care and compassion.
Begin to breathe a little more deeply,
Focusing on this area.
Imagine each inhale as a breath of kindness,
Filling your heart space with warmth and ease.
And each exhale,
Let it be a release,
Letting go of any harsh expectations or judgments you may have for yourself right now.
Let's just breathe like this for a few moments,
In and out of the heart.
Feel so good,
Inhaling kindness,
Exhaling judgment.
As you keep your hand on your heart,
Let's gently invite in a few affirmations.
You can say them silently to yourself,
Letting them resonate in your heart space.
I am allowed to feel both joy and struggle on this journey.
I trust myself to learn and grow,
One day at a time.
I forgive myself for any imperfections,
Knowing that I'm doing my very best.
I take moments of rest and self-care guilt-free,
Knowing it strengthens my ability to give.
Allow each phrase to settle,
Feeling it take root in your heart,
A reminder of the compassion you deserve.
Now,
If it feels right,
Visualize yourself standing in a beautiful,
Calming space.
Imagine that you're just looking at yourself from a little distance.
See yourself as you are,
Carrying not just the weight of new motherhood,
But also that quiet strength of new motherhood.
You're changed.
Notice any tiredness,
Any struggles,
But also see the immense love and care within you.
Imagine wrapping yourself in a soft,
Comforting light,
A light that holds only warmth,
Kindness,
And support.
Let this light remind you that you are enough as you are.
You are allowed to be a beginner in this season.
Even if this isn't your first child,
Remind yourself that every baby is unique,
That every postpartum journey is different.
You can feel tired and uncertain,
And yet still be a loving,
Devoted,
Good mother.
Take a moment here to acknowledge any pressures or expectations you might be holding,
Whether from yourself,
From others,
Or from society.
There's no need to push these feelings away.
Just recognize them with compassion.
As you breathe,
Imagine gently releasing each expectation,
One by one.
Let each exhale be a letting go,
Creating more space for you to be as you are,
Free of the need to be perfect or to have it all figured out.
Just breathe here and let go.
To close,
Place both hands over your heart if you moved them,
And take a few more deep,
Grounding breaths in and out of that heart space.
Thank yourself for showing up to this practice,
For taking the time to be kind to yourself.
Know that these moments of self-compassion are like gentle reminders to your heart that you are worthy of care,
That you're a good mom,
That you can approach each day with kindness toward yourself.
When you're ready,
Gently release your hands,
And you can bring some movement back to your fingers and toes.
And if your eyes are closed,
Slowly open them.
I hope you can take this sense of compassion with you,
Letting it be a gentle reminder throughout your day that you're doing your best,
And that is more than enough.
Thank you for listening.
