This is Justin Michael Williams and welcome to your practice.
This practice is for all the moms and dads out there and I created this practice specifically to help you learn how to relax a little bit more in your me time so that you can nourish yourself.
Because it's when you nourish yourself that you're fully able to create a safe and loving and secure home for your family.
If you're ready to begin go ahead and first start by finding a comfortable place to sit and once you get comfortable I invite you to close your eyes if it feels good and go inward.
And we'll begin this practice with the six count breath and it's simple all you have to do is inhale for six counts,
Hold for six counts,
And then exhale for six counts.
And I want you to try to breathe through your nose the entire time if you can but if breathing through your nose is hard it's all good just breathe through your mouth instead.
I'll go through the whole thing with you and we'll repeat this breath practice three times.
So to align our breaths on the count of three I'd like you to exhale everything out of your system through your nose.
One,
Two,
Three,
Exhale everything out through the nose.
Now inhale through the nose for one,
Two,
Three,
Four,
Five,
Six.
Hold for one,
Two,
Three,
Four,
Five,
Six.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four,
Five,
Six.
Hold for one,
Two,
Three,
Four,
Five,
Six.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four,
Five,
Six.
Hold for one,
Two,
Three,
Four,
Five,
Six.
Exhale one,
Two,
Three,
Four,
Five,
Six.
Now return to breathing normally.
I'd like you to now call your child or your children even into your mind.
Picture them as vividly as you possibly can.
Notice what they're wearing,
What expression is on their face,
What body position are they in.
What do they need from you really?
What do they need?
See if you can see their eyes and the color of their eyes and their hair and the color of their hair.
Maybe even you can sense the way that they smell.
Get as vivid of a picture as you can and then repeat this mantra with me.
By loving me,
I'm loving you.
By loving me,
I'm loving you.
By loving me,
I'm loving you.
Just let that reverberate through your system for a while and notice what arises.
Anything's allowed,
Just notice what arises as you repeat this phrase to yourself.
Even imagining that you're saying it to your family,
Your kids.
By loving me,
I am loving you.
By loving me,
I am loving you.
If your mind has started to wander,
It's okay,
It's okay.
Wherever you are right now is the entry point.
Three more times,
Let's repeat this mantra together to close our practice.
By loving me,
I'm loving you.
By loving me,
I'm loving you.
By loving me,
I'm loving you.
Take a deep breath in and a deep breath out.
If you're ready,
Open your eyes.
And the best thing you can do right now is create what I call a self-care list.
And this is a super simple list where you write down five easy things.
The keyword here is easy.
Easy things that you can do to practice self-care.
And the reason why I want you to actually write it down and not just keep it in your head is so that next time you have even just a few minutes to spare,
You can refer back to this and remember some things that you can do to elevate your spirit and reconnect to you.
And if you even happen to have a little bit of extra time right now,
You might even go ahead and try and practice one of those self-care items today.
By loving you,
You're making space for real love,
Felt love in your children's lives.
It's worth it.
It is a great honor to practice with you today.
I send you love,
Self-care,
And the biggest blessings.
Namaste.
