Mom’s Microdose — Support (Meditation)

This is one of two parts from the Mom’s Microdose series. You can find the accompanying Talk with the same image on my instructor profile.

This gentle grounding meditation invites you to notice where support is already present and to let your body experience that support in a simple, tangible way. A supportive practice for mothers who are used to doing it all — and are ready to receive, even for a moment.

Transcript

We're going to get ready to do a quick grounding practice. So as we get ready to move into this grounding practice, I want to just start by saying it's not about clearing your mind and it's not about doing anything right. This is simply an opportunity to notice where we already have support present for us and it's to let our body experience that in a small gentle way. There's no right way to do this and there really is no way that you can do this wrong. You can follow along in whatever way feels comfortable for you. So let's just start by noticing our breath. You don't have to do anything to change it, Just bring your attention to it. The inhale and the exhale. And if it feels comfortable for you, You can close your eyes. Or if it does not, You can find a soft focal point on the floor or soften your gaze. Let's begin by noticing the places where your body is being supported right now. Maybe it's the chair beneath you, Maybe it's the ground under you, The floor holding your feet. Notice that you don't have to hold yourself up in this moment. Maybe you would prefer to lie down and have the floor support your whole body. If that feels like what your body is calling for, You are welcome to do so. However you decide to have support in this moment, Just notice. Notice the areas of the body that don't need to exert effort right now. And with each inhale, Feel yourself get a little lighter. And with each exhale, See if you can allow a little more weight to be carried for you. If your mind starts to wander, That is okay. There's nothing wrong with that. That is what the mind does. Simply notice that it has started to wander and return to the sensation of being held. Let's continue now using our breath as awareness. Notice how the body expands on the inhale and releases on the exhale. You may want to place a hand on the heart and the other on your belly so you can feel the rise and fall of the body receiving everything it needs and then releasing what it no longer does. Let's take a few rounds of breath here, Feeling the inhale expand and the exhale release. It's a beautiful death and rebirth cycle. We inhale life-giving breath, We hold it, Metabolize it, Utilize it, And when we're done, We can release it before having enough space to take another breath. You don't have to hold everything right now. You're allowed to let some of the weight rest elsewhere. As we begin to close out this experience, I'd like you to take a moment and just notice how you are feeling without judging it. Some people may feel calmer, Some feel emotional, Some people feel exactly the same, And all of that is normal. I invite you to notice any other micro moments where you feel this sense of support linger as you move throughout the day. On your next inhale, Bring your attention back into the room, Back into your body. Thank your body and all of the forms of support that were with you during this exercise. For showing up for yourself and for taking this micro moment to allow yourself to receive. I hope that you carry this sense of support with you into the rest of your day. You can start by wiggling your fingers and toes, And when you feel ready, You can open your eyes.