Meditation For NICU moms

This meditation is for mothers whose baby or babies are in the NICU or neonatal unit. As you and your baby are working on healing and growing, use this meditation to build a strong mind-body connection that you can always rely on.

Even though you may not be able to take your baby home right away, you can use your breath and body to feel a strong connection with them. This meditation will also help ground you and allow for an opportunity to reflect before you march on with your journey in motherhood.

Your guide, Shalaka, recorded this meditation to support mothers who feel like their birth story is different from the expected norm. Music was created by Varun Shah, who supported his own wife through her birth experience and understands that motherhood is complicated.

If you are a mother who is pumping breastmilk, you can also listen to pumping meditation tracks created by Shalaka that are geared towards relaxation and promoting breastmilk production.

Transcript

Hi there,

Today I will guide you through a meditation practice that aims to help center yourself and melt away some of the stress that your body may be holding on to.

I cannot claim to understand how you are feeling right now,

But I want to help you create a mind-body connection that can keep you grounded.

Please go ahead and find a comfortable seated position,

Support your back if needed with pillows,

Pause here if you wish to,

And then continue when you are ready.

Relax your shoulders,

Lift your chin up to neutral,

And close your eyes.

Take a deep breath in,

And sigh it out.

Now take slow,

Deep inhales,

And really slow,

Deep exhales.

Try not to force it,

And allow yourself to observe your breath.

Observe what your belly is doing.

Does it expand when you inhale,

And contract when you exhale?

Observe how the air feels in your nostrils.

Is it warm or cold?

Simply observe.

Slowly begin to let go.

Relax your face,

Your jaw,

Your shoulders,

Your arms,

And your fingers.

Take a deep inhale,

And lengthen your spine,

And as you exhale,

Bring this feeling of relaxation down your hips,

The back of your legs,

And your feet.

Take a slow,

Deep breath in,

And let out a long exhale.

Release any lingering tension that you may notice in your body.

Take a moment to visualize the ocean.

In fact,

Mentally transport yourself there.

Feel the sand in between your toes,

Your feet sinking in,

Finding the ground beneath them.

Your shoulders are relaxing,

And the cool ocean breeze gently caressing your face,

And your hair.

Now inhale as the waves approach you,

And exhale as they recede.

Now listen to your breath,

Really listen.

Breathe in as the waves come towards you,

And breathe out as they start to disappear.

Continue listening to the sound of your breath,

And if you notice any thoughts or worries popping up,

Just give them a mental nod,

And come back to the sound of your breath.

On your next exhale,

Let go of any feelings that aren't serving you anymore.

Take a moment to think about your pregnancy,

Your baby happy and protected inside you.

Imagine sending these good vibrations to your baby right now.

Imagine that they can still hear you breathe the way they could when they were inside you.

Deep inhale,

And a long,

Deep exhale,

And repeat.

You will always be connected to your baby.

Let your breath be that reminder.

Let it be your anchor when the times get tough.

You always have your breath.

You always have a connection with your baby.

Let this feeling sink in for a little bit,

And let it stay with you.

Notice how your body feels now.

Gently begin to bring your attention outwards.

Notice any sounds,

Or perhaps the silence around you.

Now inhale,

And lift your chest up,

And exhale,

Round your back,

And let it all just melt away.

You can continue to sit in silence for as long as you wish to,

Or end your meditation practice here.

Thanks for letting me be your guide.