We're going to practice self-care during these next few minutes,
Getting used to allowing ourselves to care for and nurture ourselves.
As a parent,
You probably spend a lot of time caring for others,
Your child or children,
Your partner,
And you might fall to the bottom of the list.
Take these few moments to allow all of your other tasks and caregiving to be set aside so that you can focus on the care that you need.
Make any adjustments to your posture that you need to feel comfortable.
You may close your eyes if you'd like or find something soothing in your environment to gaze at.
Start to tune inward by noticing your breathing.
Notice your inhales and exhales.
Take each one a bit longer with a mindful pause between each.
You might think about inhaling warmth and kindness toward yourself and exhaling any judgments or harsh feelings.
Self-compassion is key to self-care.
Caring ourselves has to include caring and compassionate feelings.
From this compassionate place,
Reflect on the types of care that you enjoy.
You might start by thinking about your physical body and what makes it feel cared for.
Think about physical sensations that are pleasant for you.
Warm water,
The feeling of movement,
Affectionate touch,
Warmth or coolness.
Consider the parts of your body where you carry tension the most.
Maybe your shoulders,
Back,
Neck,
Jaw or forehead.
Think especially about what feels good to these parts of you when you feel stress.
If it feels good to you,
Place a hand there now and notice the soothing warmth and pressure.
This is an act of self-care.
Next you might reflect on your mental capacities and what care is needed for your brain or your thinking.
Do you struggle with negative thoughts and feel soothed by an affirmation or a mantra?
Do you enjoy listening to a certain type of music,
Reading a book,
Solving puzzles or creating art?
Allow yourself to make space in your day to do one of these things that is just for you.
This is an act of self-care and it's essential for your well-being.
Finally,
Think about the environment around you and what could make it more enjoyable for you.
Do you have a favorite blanket,
Candle,
Photograph or piece of art that you could make more accessible for yourself or use it more often?
Reflect on what you enjoy in your day and how you might extend these moments by being mindful of them.
Your cup of coffee or tea,
A moment outside in nature,
Practicing yoga or meditation.
Think of each of these mindful moments as acts of essential self-care.
Practice awareness when you experience guilt or judgmental thoughts about practicing self-care.
When you have negative reflections,
Notice and acknowledge them and then gently remind yourself that you are an important person who deserves to be cared for.
Take with you from this practice one act of self-care each day,
Just for you,
Just for yourself.
