Welcome to this meditation for Busy Mamas.
To begin,
Find a comfortable seat,
Ideally sitting up on a block,
A bolster or a pillow,
And then crossing the legs letting the knees fall away from the hips.
Feel where your sit bones connect and then start to extend up from the sit bones all the way through the spine,
Imagining that a string is pulling your head up towards the ceiling.
Keeping the spine long,
Relax the shoulders,
Feeling the shoulder blades glide down the back and then letting the hands rest on the thighs,
Either closing the eyes here or just giving a soft gaze to a point in front.
Keeping that focus there,
Begin to tune in with the breath.
Now as soon as we begin to watch the breath,
That naturally changes,
But just being aware of the quality of the inhale and the quality of the exhale.
And if it feels good to you,
See if you can make each breath a little fuller.
Every inhale,
Noticing the breath come in through the nose,
Reach all the way down into the belly and then every exhale,
Feeling it come from the belly all the way back up and out through the nose.
Full,
Deep,
Slow breaths.
And each time that the mind starts to wander,
Gently,
Kindly bring your focus back to each inhale and each exhale.
Continue to feel the breath move in the body.
With your inhales,
Noticing the belly full.
With your exhales,
Noticing the belly draw inwards.
And with your exhales,
Noticing the belly draw inwards.
Once again,
If your mind is wandering,
Try to bring your awareness back into each breath.
Sometimes if the mind does wander,
You can label it as thinking and then just letting that thought go.
Remembering to remain kind to yourself as you let go of the stories associated with each thought.
You you you continuing to take deeper breaths and I'm going to talk you through some affirmations.
Feel free to repeat them after me,
Either out loud or internally,
And also feel free at the end to add on any of your own.
I live fully in the present moment,
Letting go of what was and what will be,
And staying with what is in the now.
I am my untamed self.
I speak and live my truth.
I let go of any mama guilt and know that I'm doing the best that I can.
I focus on the positive and let go of any stories that do not serve me.
I move through my day with grace and gratitude.
I feel free to add any affirmations of your own.
I am your own.
I am your own.
Keeping the eyes closed or the gaze just steady in front,
We'll start to come out of the practice by noticing the sounds around us,
And then starting to become aware of physical sensations,
So noticing the weight of your body sinking into your support.
And then very slowly bring your full awareness back into the moment by opening the eyes completely.
Thank you for sharing this meditation with me.
