Take a deep breath in and release it fully.
We will start this self-compassion practice for new parents with a mindfulness check-in.
Close your eyes if you'd like.
Make yourself comfortable so you can tune in to yourself.
Notice and recognize any sensations you're having in your body.
You might start at your feet and slowly scan upward,
Noticing how each part of your body feels today,
In this moment.
When you notice a sensation,
Gently recognize it,
Reserving or letting go of judgments about it.
Just acknowledge that it's there.
Think,
I see you or I feel you toward each sensation you note in your body.
Next,
Accept and allow the feelings and sensations you're having right now.
View them in a warm,
Caring light.
However you're feeling right now,
It's okay.
If you're not sure where the feelings are coming from or what's causing them,
Just try to view them with a gentle curiosity.
Are these feelings or sensations familiar?
Ask yourself whether they might be trying to let you know something about yourself.
Now allow yourself to think about what kind of care you might need,
Given how you're feeling in this moment.
Do you need a hand on your heart,
Some kind words to yourself,
Or to plan to connect with someone who makes you feel good?
Offer your inner self whatever nurturing it would like.
If it's difficult to think of what kind of care or nurturing you might need,
Think about what you might offer to a dear friend who tells you they're feeling the way that you are feeling.
Give yourself the same kind of kindness that you would offer to someone else you care about.
Take the time you need to give yourself this care.
Finally,
Think about the millions of new parents who have been where you are and who have felt the way that you feel right now.
Many are there with you right now in this moment,
And so many others have been through what you're going through.
Allow yourself to feel the support,
Care,
Compassion from all of us who have been where you are.
You are not alone.
Take a few deep,
Spacious breaths with a feeling of compassion and care for yourself.
Allow yourself to feel warm,
Kind,
And supported by so many others.
As you finish this meditation,
Plan to care for yourself today from a feeling of gentle self-compassion.
You are worthy of care and compassion.
