Hello and welcome to this time that you have somehow managed to create for yourself.
Being a new mum requires much self-sacrifice and I'm completely aware of that,
Having happily been through the experience of having three baby boys.
There are good days and of course there are not so good days,
But you're here now for a little bit of well-deserved self-nurturing.
If this time for you is a daytime nap or getting off to sleep at night,
I know how the nervous system can find it very difficult to just turn off so many thoughts racing through the mind.
Don't try to push them away.
As we progress into this practice,
They will become less dominant.
So relax and settle in.
Lie down on the floor or on the bed.
Support your head of course and be aware that you are warm enough or cool enough.
Let's start with a very short affirmation.
In case you're not familiar what an affirmation is,
It is a short phrase of a positive nature and in the first tense,
I will,
I am.
And you say this to develop self-empowerment and to perhaps make changes for one's highest good.
Close your eyes lightly.
Let your feet drop apart.
Let your hands rest on the lower belly or arms by your side.
Now please repeat with me in a soft voice,
A soft voice because we want to engage the whole atmosphere in one of peacefulness and calmness.
So here's the affirmation.
There is enough time.
There is enough time.
There is enough time.
There is enough time.
Now begin to simply notice your breathing.
Coming into the soft breath rhythm is a lifesaver.
I've always found this and I still do.
Good for you and good for the baby.
Giving yourself time now to let the breath settle into this natural rhythm.
Just feel it.
As you breathe,
You may like to say the words,
I know I'm breathing in.
I know I'm breathing out.
I know I'm breathing in.
I know I'm breathing out.
This will help you to be present in the moment with the breath.
Please continue for just a few moments in the quietness and stillness now.
You may drop the words now and just let the body breathe.
You may even forget the breath as the suggestion now is to feel various parts of the body letting go of tension and relaxing.
You can do it and I'll help you with this.
As we go along,
Remember to breathe while I give you these suggestions.
So let's start with the shoulders,
So much tension is carried in our shoulders.
Allow your shoulders to drop.
As you exhale each breath gently and with peace,
Feel the shoulders relaxing more and more.
Feel the shoulders relaxing more and more.
Letting go of all that responsibility,
Any burden or worry,
Just let it drop off your shoulders now.
And let the feeling of lightness spread down through your arms and into your hands and fingers.
Allow your arms,
Hands and fingers to relax.
Now feel your back sinking into the bed or into the floor and allow the whole back to expand and widen and spread.
Feel that feeling now.
Your whole back is spreading and widening and relaxing.
And now be aware of your chest.
Be aware of your lungs and the rib cage,
Softly expanding and contracting as you breathe.
That's a lovely feeling.
Be aware of your heart.
The heart is the center of so many feelings and emotions.
So the most important one being love.
Your heart is quiet now and you may feel the warmth of love spreading through your whole being.
The healing power of love,
Self-love,
It feels good to relax.
Gently move your awareness now to the abdominal area and you may feel the navel area softly rising as you inhale and sinking as you exhale.
Don't force it,
Just observe it.
Remember this whole practice is done gently and with peace.
Stay here a moment in the abdominal area feeling any tightness,
Tightness in the muscles,
In any internal organs.
Feel that tension unraveling and relaxing.
It feels good.
Allowing all that lightness and ease to spread down your legs now into the feet and the toes.
Both legs completely relax.
Both feet completely relax and feel the ease to the tips of your toes.
Now the whole body is relaxed but let's just come to your face now.
Release any tension between the eyebrows.
Please notice if there is a tendency to frown.
Drop the lower jaw,
Part your teeth and smile a little.
This is a smile of contentment and ease and this smile of contentment appears so naturally when the body is relaxed and calm.
Stay in the stillness for as long as you can now,
Savoring the quietness within and feeling your body completely relaxed.
Notice again as more and more you revisit that inner stillness,
The more you know it is there for you.
It's like a refuge,
A refuge within yourself to be still and feel that quietness within.
Relaxing deeply like this allows your body and mind to feel rejuvenated and ready for whatever comes next.
So I leave you now with another affirmation.
Use it in your meditations or at any time at all.
I am relaxed and calm and every cell in my body is filled with light.
A lovely affirmation to end with and to take into the rest of your day or night.
I am relaxed and calm and every cell of my body is filled with light.
I am relaxed and calm and every cell of my body is filled with light.
Take care and many blessings to you.
Thank you for tuning in.
