Let's take a moment to get comfortable.
Whether you are sitting up or lying down,
Begin to turn your attention inward,
Using your breath to anchor you to this present moment so that each time your attention wanes,
You can come back to the breath,
Come back to your anchor.
Place one hand over your stomach.
With each inhale,
Fill your belly first,
Then your chest,
Allowing them to fully expand.
And with each exhale,
Release all holding and tension in the body and mind,
Allowing yourself to let go in this moment.
And let's practice that again,
Filling the belly and allowing it to expand on your inhale.
Complete release and letting go on your exhale.
And practice on your own for the next two breath cycles.
Now,
You can rest your hands wherever they are comfortable.
And with your body more receptive now,
We can move into the self-compassion practice,
Which has three simple steps.
First,
Acknowledge that you're having a hard time.
By saying to yourself,
I am hurting right now.
Place your hand over your heart as an act of self-soothing and self-compassion and breathe.
Second,
Acknowledge and connect with being human by saying to yourself,
Experiencing hurt and pain is a part of being alive.
Envision yourself connected to all humans who have struggled and grieved and breathe.
Finally,
With your hand on your heart,
Say to yourself,
May I give myself the compassion I need and breathe.
Feel the warmth,
The self-soothing flowing throughout your being.
Be gentle with yourself.
The pain and struggle are part of your unfolding journey to becoming a parent.
And when you feel ready,
Opening the eyes.
