Welcome Mama.
I'm Lisa and I'll be your guide for this meditation practice.
You are invited to find a posture that feels best for you in this moment.
You may be sitting,
Standing,
Or finding a comfortable and supportive way to lie down.
I'll give you a few moments to just find what feels best for you.
And now that you've found a comfortable posture,
Begin to shift the body in any way that may allow you to settle in a bit more.
And throughout the practice,
My encouragement for you is to lean into whatever will support you and baby most.
For this practice today,
We will invite a sense of metta,
Or loving-kindness.
This is a universal love that comes from Buddhist traditions.
And in this practice,
I'll offer some well wishes,
And you can either repeat them back to yourself silently or aloud,
Or simply allow the wishes to rinse over you.
Trust that you will take just what you need from this practice.
Let's begin.
Take a moment to glance down at baby,
At belly,
Maybe placing your hands to baby,
Connecting in this moment together,
And bringing baby to mind,
Offering some well wishes.
May you be happy.
May you be radiantly healthy.
May you continue to grow and change.
May you feel my love and support.
Taking a deep breath in and out.
Next,
Bringing to mind someone else that you might love deeply or care for deeply.
You might say their name aloud or silently,
Or picture them in your mind.
This could be a partner,
A family member,
A friend,
A mentor,
A pet,
Or anybody else.
May you be happy.
May you be radiantly healthy.
May you continue to grow and change.
May you feel my love and support.
Drinking in a deep breath in through the nose and out through the mouth,
And letting go of that image or name of the person you brought to mind.
Next,
Bringing to mind your community.
And again,
Whatever community means for you.
That could mean your neighborhood,
Your sangha,
Family,
Or anywhere or anyone else.
And extending these well wishes to your community.
May you be happy.
May you be radiantly healthy.
May you continue to grow and change.
May you feel my love and support.
Taking a deep breath in through the nose and out through the mouth.
And noting what's it like in this moment to have offered some well wishes to baby,
A loved one,
Or perhaps several loved ones,
And your community.
And lastly,
Bringing to mind yourself and extending these well wishes right back to you.
So repeating these phrases aloud,
Or silently in your mind,
Or letting these words rinse over you.
May I be happy.
May I be radiantly healthy.
May I continue to grow and change.
May I feel loved and supported.
Let's take another deep breath in through our nose and out through the mouth.
And bringing awareness to the body.
What is the body experiencing after offering some well wishes to yourself?
There's no right.
There's no wrong.
Just awareness of what is in this moment.
And as we bring this practice to a close,
Simply imagining that we could extend our love to baby,
Loved ones,
Communities,
And everyone beyond.
And importantly,
Right back to ourselves.
If your eyes are closed,
Taking a few moments to gently blink them open.
Or if you would like to rest here,
Feel free to stay in this practice and rest.
If you're opening your eyes,
Bring your gaze towards baby.
And thanking them for the opportunity to have them along with you in your practice today.
Let's take another collective breath in and out.
Welcome home mama.
Thank you so much for practicing with me.
