Namaste and welcome.
My name is Shelly and I will be your guide during this parent meditation session to reduce stress.
As parents,
It can feel overwhelming,
Like you're drinking from a fire hose,
Drowning in to-do lists,
Responsibilities,
And it's difficult to take a breath.
We can feel pulled in multiple directions and finding a time to rest and be with ourselves can be a challenge.
So I'm so glad you're here now in this time of self-care,
A place to put your oxygen mask on first.
This time is yours and yours alone.
In this meditation,
We will relax to allow the stress to melt away,
To come back to our own inner compassion and peace.
And so I invite you now to take a seat on your cushion or chair if you haven't already.
Begin to notice your spine tall and dignified,
Hands resting on your lap.
Begin to notice your breath.
And for a few moments,
We're going to leave our eyes open,
Which may be new for you.
So take a soft gaze with your eyes,
Noticing your surroundings.
Take three deep cleansing breaths,
Counting to four on the inhale through your nose and exhale through your mouth also to the count of four.
While you slowly breathe,
Observe the colors in your view.
See them clearly.
Observe the objects that are completely still around you,
Like the furniture,
Like the books resting on your shelves,
The lamp resting on the table.
Is there anything that has movement in your gaze as you look around your room?
Perhaps you've lit a candle and you see the flicker and glow of the flame.
As you observe your surroundings,
Try not to put labels on the things you see.
Just observe their colors,
Shapes,
Textures,
Patterns.
Are they close to you or far away?
What is the light doing to the objects?
Are there shadows cast upon them or are they illuminated?
Take some more deep breaths and find a spot where your eyes naturally decide to rest and fixate upon.
Begin to slowly blink your eyes and do not look away.
Feel the relaxation within the darkness of each time you blink.
Repeat this until your eyes want to naturally close.
When you close your eyes,
Notice a gentle wave of relaxation sweep over your entire body.
Allow your shoulders to drop down away from your ears.
Unclench your jaw.
Unfurl your brow.
Just here and now,
This is your time.
Becoming aware of your breath,
The cool air circulating in your nose.
Feel your chest rising and falling with each breath.
Perhaps you took a deeper inhale when you focused on your breathing.
This is a natural and gentle sensation.
Your lungs working and expanding,
Contracting and circulating all the nourishment of the air into your body.
Breathe in,
Let and exhale,
Go.
Let go.
Take a deep breath and hold it for 5 seconds.
Exhale,
Relax.
Let's do that again.
Breathe in and hold it for 5 seconds.
As you exhale,
Imagine blowing out all of your stress.
Take a third deep breath for the 5 seconds holding at the top.
As you exhale,
Blow out even more stress.
Place a hand upon your chest.
Say to yourself,
It's okay.
Now is the time to just relax here and now.
This is your antidote to stress.
Where are you gripping tightly?
Try to release that tight grip.
And on that last breath,
Say it's okay.
I choose to relax now.
I choose to be calm.
I listen to my inner voice and my inner knowing.
I release control and know everything will shift and change.
I understand that everything is impermanent.
I embrace impermanence.
I remember my breath,
Feeling my feet on the earth pulled by the natural weight of gravity.
I feel the connection of my seat with the cushion beneath me,
Also pulling me to the earth.
I come back to my heart center filled with compassion and love that is always readily available.
When fear arises,
I acknowledge it and I just let it go.
I place a hand on my heart and say to myself,
It's okay.
Just breathe here and now.
Feet on the earth,
Seat in the chair.
I now let you breathe on your own for a few moments and I'll come back to guide you.
Breathe in,
Let.
Exhale,
Go.
You're doing great.
Breathe in,
Let.
Exhale,
Go.
And in these final moments,
Let's close our practice,
Still connecting with our breath and feel the depth of these words for you as a parent.
This acknowledgement that the days may seem long,
But the years are short.
We climb the mountain and then there are more to climb.
We plant the seeds and allow them to grow.
And each time we sit and feel our breath,
We release the tight grip of control of how things are supposed to be or how you want them to be.
Allow them to be and observe with curiosity,
Wonder,
And amazement because you are a loving parent,
Courageous for being here.
With each meditation practice,
You become your truest self and then your child can do the same.
And that is the greatest gift of all.
And when you're ready,
You can begin to open your eyes and stretch.
Observe your surroundings.
Perhaps things seem sharper in the room,
Colors more vibrant.
That is very natural.
I wish you a peaceful day.
And just remember,
The breath is always here to ground you and support you.
Have a beautiful day.
Namaste.
