Hi Mama,
I imagine a lot is going on in your world and I am grateful that you are taking time to care for you.
For this practice,
I invite you to sit in a way that feels supportive for your body or maybe stand or lie down and take your time to get situated,
To make space for this practice to really feel to settle into your being.
And as you feel more centered and feel more present,
You might bring a little movement into your body.
If you're seated,
You might sway a little side to side.
Lying down,
You might move your joints,
Your wrists and your ankles,
Similar for standing.
If you're sitting,
You might choose to draw a full breath in through the nose,
Release a long sigh out the mouth.
Breathing in.
One more.
Invite in any other movements or long exhales that feel right for you in this moment.
As we tend to the body,
We also tend to our mind and our hearts.
And once it feels right to find a bit of stillness,
You might start to slow the movements down and sense yourself here in this moment,
Here and whatever space you are in.
Perhaps noticing the sounds around you.
Gradually,
You'll draw your awareness of sound in closer and closer to your body.
I invite you to see,
Sense,
Or imagine a circle of light surrounding your body.
The circle represents protection.
A second circle around that one as a circle of support.
A third circle for healing.
Sense your body inside these three circles of healing,
Support,
And protection.
Can notice or listen to the sound of your breath.
Perhaps feeling the breath at the tips of the nostrils.
You may notice the coolness of the inhale and the warmth of the exhale.
You may sense the breath as it moves through the nostrils into the body,
Following the breath to the farthest place it goes.
And follow the exhale up and out beyond the nostrils to where the breath ends.
A few times,
Just following the pathway of the breath on the inhale and the exhale.
As you follow the pathway of the breath,
You may choose to soften the muscles around the abdomen,
The womb space,
On the inhale.
And then feel that area,
Perhaps draw a little bit closer to center on the exhale.
Softening the womb space,
The abdominal area,
And the chest.
And then allowing the body to naturally respond to the exhale.
If you want,
You might choose to place the hands on the womb space,
Navel,
Baby.
And feel the body press into the hands on the inhale.
And the hands sink back into the body on the exhale.
You may begin to listen to the sound of your breath.
As you keep the fullness of the breath,
You might hear the sound so on the inhale,
Hum on the exhale.
So hum,
The sound of the breath.
And this can be translated into I am.
So hum.
For about the next two minutes or so,
We'll breathe in this way.
The fullness of the breath,
Softening the womb space on the inhale.
And hearing the sound so on the inhale,
Hum on the exhale.
So hum,
I am.
So hum.
You may allow the sound of the breath to move into the background.
Perhaps you hear the breath whispering it.
And allow the breath to be whatever it wants to be.
You might choose to dissolve the three circles surrounding your body.
Perhaps giving gratitude for their presence.
You might take one hand to heart,
One hand to your womb space.
Perhaps listening inward through the hands.
Sending gratitude to your body.
To its miraculous nature.
Gratitude to your big heart.
Your loving,
Caring heart.
Gratitude to your intuition,
Your knowing.
Knowing how to take care of you and take care of baby.
If you'd like,
You can bring the palms together in front of the heart and briskly rub the palms back and forth,
Building heat,
Prana,
Between the hands.
Once the hands feel warm,
You may place them on the body somewhere where you would like to receive a blessing.
You can find a full breath in,
Drawing the energy of the hands,
The warmth into the body to circulate through the entire system.
One more like that.
Full breath in.
Thank you so much for joining me in this practice.
Take good care.
