Hi,
Welcome to this meditation for parents,
A practice you can tune into anytime you are feeling tired or depleted at the end of your day,
Or start your day with this practice to re-center in your energy and prepare for all you are about to take on.
When it comes to raising children,
Every single day we experience heart-filled moments and alongside those we also experience challenges.
This parenthood gig can be hard.
It demands our attention constantly and there is no luxury of taking a sick day.
With so much focus and energy going into parenting,
It's common to neglect yourself in that energy output.
It's hard to feel on top of your game when you have an energy imbalance that can lead to stress reactions,
Even resentment.
So I'm pleased to have you here listening,
Taking a few moments just for you.
My name is Susan Guttridge and my hope is that this meditation will give you a pause in your day,
One where you can reset,
Rejuvenate and be reminded that you are enough and that you are strong enough for parenthood.
During our time together,
I'll be using the word child to encompass all ages,
Whether your child is a baby,
A teen or a grown adult.
If you are a parent,
Then this meditation is for you.
Settle into that cozy space you are in.
Notice the comfortable connection between your body and the chair or bed.
As you relax,
Shift your body as you need,
Stretching,
Releasing any tension you've been carrying on your shoulders.
During the next few minutes,
We will be lengthening and deepening our breath.
Imagine your breath flowing all the way into your abdomen so that your abdomen rises as you inhale and falls as you exhale.
By doing this,
We are engaging our diaphragm as we breathe,
Which is a key strategy for calming the nervous system.
If you are new to breathing in this way,
It might help you to visualize a balloon inside your stomach which inflates when you inhale and deflates when you exhale.
Focus on that imagery now as you repeat for a few more breath cycles.
To help you shift out of rumination and allow your mind to quiet,
Let's add to this visualization.
When you inhale,
Mentally repeat to yourself,
I am breathing in.
And as you exhale,
Mentally repeat,
I am breathing out.
As you inhale,
Say,
I am breathing in.
And as you exhale,
I am breathing out.
Repeating that for a few more breath cycles.
As this one moment unfolds before you,
With your comfortable and relaxed posture,
With kind attention to self,
Bring your awareness to your heart.
Notice any sensations there.
Linger here in your heart space,
Relaxing into your kind intentions.
Intentions that are fueled by your love,
Your desire to simply do your best.
Lingering here at your heart,
Connect to the love and compassion that reside inside of you.
Recognize the full value of your role as a parent.
Value that you must recognize because all too often your child isn't able to.
All too often no one sees the effort you put in and all you do in a day,
So valuing your role must come from within first.
Inhaling in.
And exhaling out.
Notice any warmth there in your heart center and reflect outward gratitude toward every cell of your being.
Dear parent,
Embrace the truth that you are doing your best.
You are doing important things and you are on the right track.
If you are facing a challenge or conflict in your parenting,
Connecting with your heart and with gratitude for self will help you remember that you are wise and that you can figure this out.
If you have been feeling depleted or angry or full of self doubt,
Know that we can move through emotion with just a bit more ease when we connect with our heart and by doing so this strong emotion tends to dissipate.
You will find yourself reconnected with your strengths,
With your wisdom,
With your problem solving ability.
You will realize that the solutions are at your fingertips and you can get back on track with curiosity and kindness.
From this place of connection to heart,
Let go now of the harsh judgments you may have of yourself.
Release any strivings for perfection,
Any desire to have all the answers all the time.
Remember that parenting is a journey of growth and learning and it's ok to make mistakes along the way.
Allow yourself to be human,
To be imperfect and to learn from each experience.
In this space of self compassion,
I'd like you to visualize a warm nurturing light enveloping you.
And I'd like you to also visualize a warm nurturing light enveloping your child.
If it feels better to visualize your child enveloped together with you in that nurturing light,
Go with that.
This is your practice and you know best what feels right for you.
As you picture that warm nurturing light,
Notice the color of it.
Perhaps a favorite color or a color you associate with love or healing.
Visualize this nurturing light wrapped around you,
Allowing it to dissolve any lingering tensions,
Fears,
Self-doubt.
Allow it to dissolve any misunderstandings that may be present.
If there is an old narrative present that has been blocking your ability to see yourself or your child through a lens of understanding,
Allow that block to dissolve now,
Piece by piece dissolving.
Notice what shifts in your body as you do so.
Perhaps your breath deepens.
Perhaps your heart feels open,
Warm.
Perhaps your shoulders drop and your breath deepens slightly more.
Allow yourself to connect with your love and understanding,
Allowing the bond between you and your child to strengthen,
Fostering a deeper connection and harmony within your relationship to your child and also to self.
With this warm nurturing light around you,
You are reminded of your worth,
That you are enough just as you are.
Recognize your desire for happiness,
Connection,
Belonging,
Love.
And as you recognize that desire of yours,
Recognize the same desire for your child.
It's natural.
And you both are deserving of it.
Inhaling in and exhaling out.
Know that this warm nurturing light is in endless supply.
It is available to you anytime you need it.
You need only to visualize it.
Perhaps acknowledge it with a hand to your heart.
Use it as your lens of compassion and acceptance.
It includes you and it extends to others.
As we draw near to the end of this meditation,
I want to thank you for being here,
For taking this time for yourself.
And together,
Let's express gratitude for the gift of parenthood.
As overwhelming and exhausting as parenthood is at times,
Not everyone gets to join this hood.
It's our privilege.
I encourage you to courageously remember that compassion starts with you and must include you.
When you feel tired,
Pushed to your limits,
Remember to befriend yourself.
Speak kindly to yourself.
Take moments to care for you,
To nurture your well-being and to seek your caring allies.
May you continue to turn toward yourself and your child with a compassionate heart.
May you honor the unique journey you both are on.
May you trust your wisdom.
May you honor your boundaries.
May you know with certainty that your love and presence are the greatest gifts you can offer.
Thank you.
