Hello and welcome to your mama guilt meditation.
Whatever it is that's brought you here today I just want you to know that you are in a safe space as I invite you to find a comfortable position.
Whatever feels good for you today you may want to be sitting up in bed or on a comfy chair or it may even feel good for you to be lying down.
Just do what intuitively feels good for you to do in this moment and then when you're ready go ahead and close your eyes.
If closing your eyes doesn't feel good for you today just keep a low gaze down towards the floor and if you can try to make the environment a little darker than normal.
As I now invite you to come more into the present moment becoming aware of maybe where you're sitting or where you're laying.
Can you feel the connection to the surface underneath you of where it is supporting you,
Where you are being held in this moment.
As I invite you to check in with yourself and ask yourself how am I today?
How am I feeling?
How am I doing?
Without manipulating the reply listen to the response or maybe it's a feeling or a sensation.
Hold no judgment as you ask yourself how am I today?
And I mean how are you really?
How are you doing?
Not top-line.
We never really take a moment to ask ourselves how we are and while we're here ask yourself is there anything you can do today for you?
As mummers we can spread ourselves so thin we can give and give and give without ever feeling like we're receiving.
So what is it that you can do today for you?
It doesn't need to be a big thing.
Just do something.
Think of something that you can do that's just for you.
You should be proud of yourself anyway for being here in this moment taking this time for you.
But outside of this meditation is there anything else that you can do?
I invite you now to take a large inhale through your nose filling into your chest feeling your tummy expand as you have a slight pause at the top and when you are ready open your mouth and sigh it out thinking the word release.
Taking another large inhale through your nose when you're ready.
Filling into that belly filling it expand as you breathe in that vital life that vital breath.
Pausing slightly at the top and then when you're ready exhaling through your mouth as you think the word release.
Taking one more inhale through your nose.
Can you take in any more breath?
Slight pause at the top and when you're ready exhaling through your mouth as you think the word release.
As I now invite you to breathe however your body wants to breathe in this moment.
No manipulation just let it be whether this is in through your nose and exhaling through your nose or in through your mouth.
Exhaling through your mouth whatever feels good for you in this moment.
As I ask you how you're feeling in this moment as you're relaxing surrendering is there any way that you can become just 5% more comfortable?
Let go 5% more as you ease into this moment surrendering becoming soft.
Can you relax and let go of the tension in your facial muscles around your brow your eyes?
Can you unclench your jaw?
Release your tongue if it's at the top of your mouth.
Releasing the muscles around your throat,
Your shoulders.
Can your shoulders surrender a little more?
Maybe you open up your chest as you release the tension in your arms,
In your chest,
In your abdomen,
In your hips.
We hold so much fear in our hip area.
Can you consciously release this area a little more?
Relaxing the muscles in your thighs,
In your glutes as you work your way down and release your calf muscles,
Your ankles releasing the tension here.
Maybe your feet can fall to the sides as you release the tension in your feet and in your toes and if you release the tension and the muscles in your arms as you work your way down your fingertips.
Breathing softly,
Deeply.
There may be many reasons as to why you're listening to this meditation.
Mama guilt can feel so big at times.
That energy sitting in your chest or sitting in your tummy or not in your throat as you believe that you're not doing a good enough job.
That you really want to be more present.
You feel that you're not spending enough quality time with your children and there's that constant niggling that maybe you're just not doing a good enough job.
But what's the reality of the situation?
Are these fears and limiting beliefs?
And where is it that they're coming from?
Are these facts?
Is this judgment from others?
Or is this judgment of yourself?
And is it realistic?
We are only ever trying and only ever being our best in this moment and every other moment.
Can we offer ourselves compassion and let go of judgment,
Comparison and expectation and instead focus on all the positives because you are amazing and you are doing a good enough job and you are as present as you possibly can be and you do spend quality time with your children.
Your children adore you,
Love you.
There is no better mum out there than you for your children.
And there may be times when we lose our temper.
When maybe we're doing other things when we feel like we could be more present with our children.
But the reality of the situation is you are an amazing mother and there is no better mother there than you for your children.
Instead of focusing on the limiting beliefs,
Instead focusing on everything that you do for your children.
The impact that you have on their lives,
The love that they feel,
The safety that they feel and that actually imperfections are perfection.
It's part of our journey and it may not feel like it to you every day but I promise you that you are doing a fantastic job and you are doing everything in this moment and every other moment to enable your children to thrive and be their best selves.
As I invite you now to take a large inhale and as you exhale through your mouth I invite you to just listen to what I'm about to say.
Where is that ability within you to instantly and permanently stop believing that you are not spending enough quality time with your children.
That you are not present enough and you are not good enough as a mother.
I invite you to take another large inhale and exhale through your mouth as you think the word release.
I invite you to just be curious about what I say as you now start to count slowly one two three five six seven.
Continue silently in your mind and I will tell you when to stop and release the counting as you take one more large through your nose and open your mouth and sigh it out.
Just noticing if there's any other shifts that have happened there.
Did you feel anything when I started versus now?
Can you feel any energy shifts?
As I invite you now to listen again to what I'm about to say.
Where is that ability within you to instantly and permanently stop believing that you're holding any mama guilt at all?
Take a large inhale exhale through your mouth as you become curious about what I say and now start to count again.
Silently in your mind until I tell you to release.
Release the counting take a large inhale and open your mouth as you exhale thinking the word release and noticing if there's any shifts.
Any shifts of energy that were laying on your chest or maybe in your tummy or in your throat.
Motherhood is the art of nurturing and shaping futures.
One moment of love and care at a time.
Through the challenges and the triumphs remember every step is a testament to your unwavering dedication and unconditional love for your child and children.
I know that you really are amazing.
I know that you really are the best mama and that everything that you are doing is perfectly imperfect.
Your children will thrive.
Your children adore you.
Your children feel loved,
Supported and safe.
What more can we ask for?
Take another large inhale.
Maybe start to wiggle your fingers and your toes.
You may feel good for you right now to stretch your arms up above your head and release when it feels good for you to do so.
Come back more into the present moment.
Maybe you can notice the texture of your skin against your clothes,
Against the texture of where you're sitting or laying.
Maybe you can notice more sounds,
Voices around you and gently in your own time open your eyes.
Welcome back mama.
You've got this and don't ever doubt it.
You are amazing.
Have the best day.
