Hello and welcome to the Busy Parents Mindful Emotional Care Meditation.
I'm your guide,
Susan Zivchik.
This meditation can be used on its own or in conjunction with my book,
The Busy Parents Guide to Mindfulness.
Simple exercises to help you parent with wisdom and joy.
So let's get started with our mindful emotional care.
First,
Find a comfortable position.
You may like to lie down or you can sit comfortably,
Perhaps with your hands on your lap.
Make any adjustments to ensure you feel supported and comfortable.
And please feel free to make any gentle adjustments throughout the meditation to ensure you remain comfortable.
Now take a deep breath and on the out breath,
Let it go.
Another deep breath in and on the out breath,
Letting go.
And one more deep breath in and hold and then let it go.
And gently close your eyes,
Bringing your attention to your breath.
The gentle rise and fall of your breath.
Feeling the breath in your body,
Perhaps noticing the breath in your nose.
And allowing your tummy to be soft,
Feeling the breath in your tummy.
Rise and fall.
And now feeling your body against the mattress or the chair,
Noticing how it feels.
And the feeling of the air against your skin,
The clothing against your skin.
And now turning your attention inward.
And simply scanning your body for any evident tension or emotions,
Any feelings.
And if something feels particularly strong,
Perhaps name it.
If it's emotion,
Identify and name it.
Recognize what's there for you.
Simply becoming aware,
Not trying to change anything.
Simply noticing,
Recognizing and acknowledging what's there.
Breathing in,
Breathing out.
And if you're finding tension and you can identify that place where the tension is from,
Hold it in your awareness gently and breathe in.
And soften and allow and soothe.
See if you can just soften.
Really hold that emotion,
Whatever is there for you,
With a sense of compassion and kindness.
This is real and it's okay.
Whatever it is,
It's perfectly okay.
Just hold yourself gently,
Acknowledging that this is real.
Allow yourself to feel and hold yourself gently.
Perhaps this emotion has a story.
Allow yourself to gently inquire,
What is it that this feeling has to tell you today?
And sit quietly,
Feel into your body,
Just noticing what your body has to tell you.
And if stories and thoughts are coming,
That's perfectly natural.
To float in and float out like clouds.
No need to get attached.
Simply curious,
Observing,
Bringing your wisest,
Most gentle acceptance.
Your real experience,
Whatever that is.
Bring your real experience.
You may like to put your hand on your heart and bring yourself comfort.
It's brave to honour our real experience.
Brave and true.
You may like,
What is it that you need in this emotional space?
Perhaps,
Like a wise parent,
You can give that to yourself.
You are loved,
You are accepted.
And when you're ready,
You can return to your breath,
The gentle rhythm.
The feeling in your chest,
Tummy soft,
Feeling the rise and flow.
Return to your feeling of your body on the bed or the chair.
And you can wiggle your fingers and your toes.
And you can stretch and become ready to come back.
Opening your eyes now.
And sit quietly.
Sit in a renewed compassion.
Sit with gentleness.
And when you're ready,
Continue your day.
Thank you for meditating with me.
