Welcome,
Mama.
I'm so glad you're here to practice and take care of you.
As we begin these moments together,
I invite you to either lay back on a reclined surface or to sit in a way that feels supportive for your body.
You carry so much through pregnancy and even after birth.
You are carrying a lot,
Your baby.
There are many things.
So I invite you to find a way to feel at ease in your body in this practice.
And if you like,
You can find a full breath in through your nose.
Perhaps a sigh out the mouth.
And maybe one more like that,
Breathing in the nose.
Releasing out the mouth.
As you settle into your meditation seat or position,
You can begin to rest back as though the hands of a loved one are behind you,
Supporting you,
Holding you.
As you rest back,
You can feel the front body resting towards the back body.
So the weight of baby or the memory of the weight of holding your baby can rest back as well.
May sense the space above the head and below your feet,
Sensing the length of your body.
And then you can imagine or sense a circle around your body representing protection.
Protection from any fearful or nervous thoughts,
Allowing those to be outside of this circle during our practice.
Can draw or sense a second circle around that one,
One of support.
Perhaps sensing the support of those who are here for you,
Supporting baby,
Supporting your family,
Family members,
Community members,
Medical teams.
And a third circle around those,
One of healing,
Perhaps personal healing,
Intergenerational healing.
You can sense your body inside all these three circles of protection,
Support and healing.
Can begin to bring your awareness to the forehead,
Perhaps bringing in a bit of softness,
The muscles of the forehead.
The eyebrows and the eyes,
The cheekbones,
Jaw,
Softening the throat,
The shoulder joints,
Upper arms,
Elbow joints,
Lower arms,
Wrist joints,
Hands,
Fingers.
The next three breaths,
You can breathe as though you're exhaling out your fingertips.
You can soften the muscles of the fingers,
Hands,
Wrist joints,
Lower arms,
Elbow joints,
Upper arms,
Shoulder joints,
Softening the throat,
The heart center,
Softening the belly,
The muscles around the womb,
Softening the hip joints,
The upper legs,
Knee joints,
Lower legs,
Ankle joints,
And feet.
Breathe as though you are breathing from the soles of the feet up to the crown of the head.
Can bring your awareness to your breath,
Noticing the pace without any judgment of your breath.
As you breathe in,
You can soften the muscles around the respiratory diaphragm and around the belly.
You can allow the air to rise up and out as it does on the exhale.
Each inhale,
Softening the muscles of the belly,
Allowing the breath to be full and to make its way down towards baby.
Releasing the air up and out on the exhale.
I invite you to bring your awareness to the left side of the body,
The left nostril.
Continuing to soften the belly on the inhale,
Softening the pelvic floor on the inhale.
Can breathe as though,
Just using your attention,
Using your focus,
Breathe as though you are breathing up the left side of your body from the soles of the feet to the crown of the head and down the left side of your body.
Just having your awareness travel with the breath up and down the left side of your body.
Perhaps sensing a lunar,
Moon-like quality of coolness.
About four more breaths.
Awareness traveling up and down the left side of the body with the breath.
Can begin to shift your awareness to the right side of the body.
On the inhale,
Sense as though you are breathing from the sole of the right foot up to the crown of the right side of the head.
And on the exhale,
Breathing down.
The belly and the pelvic floor remain soft on the inhale.
And allow the breath to move out of the nostrils on the exhale.
About four more rounds on the right side of the body.
Noticing the solar heat energy of the right side of the body,
The sun,
The solar,
The warming.
Can bring your awareness to both sides of your body.
Begin to breathe in as though you are breathing up both sides of the body and exhaling down both sides of the body.
Allow the breath to be full,
To be gentle,
To be whatever pace feels right for you.
And as you breathe with awareness moving up and down both sides of the body,
I'm going to play the chimes a few times.
Continue breathing at your own pace.
Can begin to let your awareness rest at the womb.
Perhaps sensing and noticing baby.
Or sensing and noticing the healing that is occurring in your body after baby's birth.
You might send gratitude to this body of yours,
How incredible,
How just miraculous it is for what you have undertaken,
For this little life that you are bringing into the world.
Feel free to lay here or rest in a reclined position as long as you would like.
Thank you so much for joining me in this practice.
I hope to practice together again soon.
Take good care.
