Relaxing Meditation For Moms And Caregivers

Take some time to care for yourself by connecting with your breath and body during this relaxing meditation. To begin, we'll connect with the feeling of stillness and noticing the breath as you settle in. Then we'll connect with the body and the sensations around the heart as you recite positive affirmations to help build resilience in your journey as a mother and caregiver.
Gift yourself your breath and some stillness so that you can continue to show up for yourself and your loved ones.

Transcript

Hi and welcome to this relaxing meditation for moms and caregivers. Come into a comfortable position, Sitting upright with a straight posture, Feet flat on the floor. Rest your hands gently on your knees with your palms facing up or down. Gently close your eyes or softly rest your gaze downwards. Allow the muscles in your face to soften and your shoulders to drop away from your ears. And as you settle in, Simply feel the stillness, The quiet, The absence of movement. You're here with your body, Your mind, Your physical sensations and all of your thoughts. For the next few moments simply pay attention to it all, Recognizing it for what it is, Which is simply a moment in time. You're creating a meaningful moment when you'll get to focus on just you. So we'll start by taking a few deep breaths in through your nose and out of your mouth. Breathing deeply into your belly, Feeling the belly rise and then exhaling slowly and fully, Feeling your belly fall back towards your spine. Breathing in deeply and exhaling slowly and fully. Good. Now allow your breathing to return to its natural rhythm and depth. Simply follow your breath with a watchful attention. You don't have to do anything special. Simply pay attention to your breath, Observing the natural movement, Feeling the air coming into your nose, Your lungs expanding, Belly rising, The gentle pause and then the exhale. You may notice your mind wandering or find thoughts that may float through, Distracting your attention away from the focus on your breath. This will happen. This is what our minds naturally do. You might be thinking of what you have to do next or perhaps you're just restless. It's okay. Our thoughts, Like waves on the ocean, Will rise and pass. There's no need to control your thoughts or try to make them go away. Simply observe them. Then guide your attention back to the awareness on your breath. For this time, You can let go of planning and doing right now. Simply let go and follow the natural movement of your breath. Drop into the place of calm and quiet that's here for you. This is a place of rest. Simply give in to the quiet awareness of this moment. Now, Bring your attention to the space around your heart and bring yourself to mind. You're an incredible person who is loved and valued. And although parenting and caregiving can be difficult at times, Recognize that your challenges and shortcomings are simply strengths that have not yet been developed. If you notice that there's any heaviness or sadness around your heart space, If there's anger or criticism, Worry or anxiety that comes to your awareness, Observe these feelings with kindness and care. You don't need to cling to any distress or push anything away. Simply acknowledge the feelings that rise to the surface of your attention. Be aware of them and return your attention to the simple, Peaceful comfort of the natural rise and fall of your breath. With your attention focused on the space around your heart, Recognize that you are unique. You are powerful. You're a mother or caregiver who is always trying her best. Every day becoming more thoughtful, Generous, Kind, And loving. Spend the next few moments silently reciting the following affirmations. Breathing in, May I accept myself. Breathing out, May I be well. Breathing in, May I be patient. And breathing out, May I be at peace. Again, Breathing in, May I accept myself. Breathing out, May I be well. Breathing in, May I be patient. Breathing out, May I be at peace. Breathing out, May I be at peace. There's a deep calm and wisdom that you invite in with this kind and gentle attention. Acknowledge yourself for taking this time to care for yourself so that you're better able to care for your children or other loved ones. You may return to this place of restoration as often as you wish as a kind and gentle act of unconditional self-love that will help sustain you on your journey as a mother and caregiver. Now begin to slowly bring your awareness back to your surroundings, Back to your body seated here, Maybe noticing the points of contact or the weight of your body. Suddenly begin to wake the body up again, Perhaps by wiggling your fingers and toes, Rolling your shoulders or your neck. And when you're ready, Open your eyes. Thank you so much for joining me in this practice. Take care and have a beautiful day.