Good evening and welcome to this meditation.
We just put our children to sleep.
And this is the most important time for us to come back into ourselves.
It's the end of the day.
And our energy is so intertwined with everything that occurred today,
Whether it be good or difficult.
We are also intertwined with our children's energy and potentially the difficulty that comes with putting your child to sleep at times.
So this is an important moment for us to come back to ourselves.
Find a comfortable seat.
It could be sitting up in your bed,
Reclined on a couch,
You're back up against a wall in some cushions,
Just find something comfortable.
Maybe put a blanket on and just get really cozy.
And we're going to,
In a second,
Start taking some deep breaths,
Four seconds in and six seconds out.
On the exhale,
It's going to be a little audible,
Like you can hear it.
And we're also going to let our body just kind of start relaxing and melting into the cushion.
So,
On my count right now,
Inhale for one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
And an audible exhale one,
Two,
Three,
Four,
Five,
Six.
Then continue on your own for about three or four breaths.
An audible exhale,
By the way,
Is like a.
.
.
It's like really letting the tension and the stale energy out.
And also on the exhale,
When we kind of make that audible exhale,
We're letting our body just relax into the seat,
Into the chair,
The cushion,
Whatever it may be.
Letting this world support and hold us.
So on your last exhale,
Make your way to the top of your head and just kind of feel around what it feels like up there.
We're going to do a body scan and slowly move down our body and just release the tension that has built up.
Slowly move down your head into your eyes.
Let your eyes just relax down into your jaw.
Let that just melt down.
Sometimes if you put your tongue to the roof of your mouth,
It helps your entire jaw relax.
Then move down into your shoulders.
Let them kind of droop down,
Sag down.
Tension keeps them up.
So when we let the tension go,
They sink down.
Let all the tension out of your arms,
Out your hands,
Down your back,
Down your chest,
Into your belly.
Restore so much tension.
Down your seat into your legs.
Just release.
Release the grip down into your calves,
Into your ankles and out your feet.
Come into your body now.
What I mean by that is just feel your breath as it's moving up and down.
Where do you feel it?
What does your body feel like right now?
Just get acquainted with your body.
As I mentioned before,
Our energy gets so intertwined with the energy of the day,
Of our children.
Their chaotic,
Wild,
Crazy energy gets intertwined with ours and sometimes we get absorbed in it.
This is our time to come home to ourselves,
To separate and realize that we're not that.
Just feel your breath.
Feel your body either moving up and down with your breath or your belly moving up and down with your breath.
Each time you feel your breath exhale,
You're not doing anything to it.
You're just watching and each time you see it or feel it,
Exhale,
Allow yourself to just kind of release yourself into the cushion or the bed or the seat.
Just release.
We've been going all day long,
Taking care of our family and our children,
Maybe working,
Maybe doing stuff around the house.
It's time for us to be held,
Supported by the earth beneath us,
By the air around us.
We're being cradled and held and with each out breath that you notice,
You let your body just melt,
Melt and be supported,
Supported by the ground and the earth,
Cradled by the air.
And as you allow the earth to support you,
Just keep seeing if you can let go and release all the tension,
All the thoughts,
All the have to's.
We have so much on our plate,
So much to do.
Now is the time to let ourselves not do,
To let ourselves recharge.
And the way we recharge is by coming back to ourselves,
To tapping into our energy,
The energy that lives inside of us,
Our true nature.
And as we keep releasing,
As we notice the out breath,
You might notice just one shoulder releasing more,
One hip releasing more,
Just breath by breath.
We're unraveling in like a really great way,
Unraveling the tension and letting ourselves be supported by the strong supporting ground below us and cradled by the life giving breath and air that surrounds us.
You can even say that we're the child,
The child to the world right now.
Let us be taken care of in this moment.
As we release,
You might allow yourself to almost feel like you become one with the space around us,
That inner protective layer that we so rely on all day to protect us from the onslaught of requests and from all of the attention that's being required of us all day long,
The shield that we put up.
Maybe just maybe for a second we can release it.
When that shield comes down,
We just blend in to the world around us,
Our energy that we've come in touch with intertwines with the energy of the world around us,
But not that chaotic frenetic energy that calm underlying deeply connecting energy that we can feel when things get just a little bit more quiet.
See if you can release that layer that protects us and disconnects us and feel connected to the ground and to the air and as if you're one.
The breath that you're feeling is not just moving you.
It's moving all of the space around us.
You're breathing it all.
You're connected to it all.
It supports us and nourishes us and heals us.
Just feel what it feels like to tap in to our core,
Our true energy that lives inside us and everywhere.
You feel that connectedness,
That oneness,
That healing supportiveness that as parents we need so deeply.
We need to be supported.
We need to let ourself be supported.
And the world is here to do it for us and to help us when we allow it to.
Take note of this.
Take note of what it feels like to be nourished.
It feels like to let yourself be held and supported.
So at times during the day when we feel stretched,
Just maybe we can tap into this feeling to help support us in that moment.
Come back to just feeling your breath,
Breathing.
Either you're still feeling your body just relaxing and breathing or you're able to feel this breath moving you and everything that you're connected to around you.
Either or is fine as long as we feel supported and nourished.
In this moment,
Difficult thoughts and feelings may come up because we're not used to doing this.
And we notice them and then we let them just float on by and we come back to noticing our breath.
We have to do this over and over again.
Now we're coming,
Come back to the space around us by moving our fingers and our toes and taking two deep breaths on a deep inhale.
Deep exhale.
Take a deep inhale.
Deep exhale.
If you want to continue,
You keep going.
Maybe you can even just slowly move to your bed and lie down if you feel like it's time to sleep.
But if it's not,
Move your fingers and your toes again and slowly open your eyes.
Allow yourself to take the time to take the space in,
Take this feeling in.
As you go on about your night,
Enjoy this time for yourself.
And remember during the day when we feel stretched and like everything is just so difficult.
See if we can come back to this sense of nourishment and support.
Thank you and enjoy your evening.
