4 Day Mindfulness Challenge For Mothers - Day 4 - Gratitude

Day 4 of this mindfulness for mothers meditation (and self care) challenge is a beautiful opportunity for mothers to pause, take a well earned break from all the busyness, striving and worry and instead, rest a moment in gratitude. Not the rose coloured glasses, toxic positivity type of gratitude, a deeper more real experience that opens our heart to the wonder of it all.

Transcript

This meditation is produced by Harvesting Happiness.

Take a moment to find a position that is comfortable for you.

This could be seated or lying down.

Can you allow your shoulders to relax a little?

Let your arms rest by your side in a way that feels right for you.

Make any final adjustments you need.

Take a moment to become familiar with your surrounds.

What do you notice in your environment?

Now gently close your eyes if this feels comfortable for you.

Give yourself permission to settle in.

Right now there is nowhere else you need to be.

Remember it's okay to take this time for yourself.

If during this meditation you notice yourself thinking,

That's okay.

Our minds are designed to think.

Feel free to engage with your thoughts,

To give them what they need and when it feels right for you,

Return to the sound of my voice.

Now can you become aware of the sounds around you?

Initially noticing the most distant sounds.

What do you hear?

Gradually drift towards the sounds that are closer to you.

Nothing to do,

Just noticing.

Slowly returning your attention to your body.

How does your body feel right now?

Are there parts of your body that feel tense or tired?

Does your body feel light or heavy?

Perhaps you feel relieved to have stopped moving,

To be still.

Whatever your experience is,

Can you be okay with it?

When you are ready bring your awareness to your breath.

Perhaps you notice the gentle rise and fall of your chest or the soft expanse of your belly as the air flows in and out.

Can you allow yourself to soften a little on each exhale,

As if your breath carries tension out of your body?

Being a mother is busy and often demanding.

Practicing gratitude can help with these feelings of stress.

During this meditation we will touch on areas of your life you may be thankful for.

Give gratitude the opportunity to come up naturally.

When it emerges see if you can notice how it feels in your body.

Perhaps you may notice a sense of relaxation,

Of openness,

Of calm.

If it doesn't surface that's okay.

There is no need to force anything.

Just be open to whatever your experience is.

Start by focusing on your breath.

Notice that with each inhale you are receiving new oxygen.

And with each exhale there is an opportunity to let go.

Can you let go of tension somewhere in your body?

Perhaps you are able to let go of a particular thought or feeling.

Can you let go of a worry you have?

Can you let go of an expectation you have of yourself as a mother?

Can you feel thankful for this opportunity to let go?

Now move your attention to your heart and the space around it.

As your heart beats it is pumping blood with oxygen and nutrients around your body.

Can you feel your heart beating?

Perhaps you can feel a warmth in your heart.

A sense of openness,

Of love.

This heart that feels deep love for your children.

Gently bring your awareness to your eyes.

The eyes that allow you to see colours,

Shapes,

Faces of those you love.

The smile of your child,

Flowers in bloom.

Sunsets,

The glimmer of the moon and the twinkle of the stars.

Your ears offering the sound of music,

Of children's laughter.

The familiar voices of your family and friends.

The songs of birds,

The rustle of the wind,

The gentle lap of a tide.

Bring your awareness to your nose that smells the aromas from your kitchen,

Salty air by the beach,

Freshly cut grass.

The sweet smell of your children,

Of those you love.

What about your lips and your mouth that taste,

Speak and kiss?

That communicate your ideas,

Your worries and your hopes?

That teach and guide your children?

Now bring your awareness to your hands that hold and touch and open and close.

The hands that hug your children,

That tuck them in at night,

Turn the pages of bedtime stories.

The arms and shoulders that lift and carry.

That pick up your children when they fall,

These shoulders that hold your tension and your strength.

Your feet and your toes that allow you to walk,

To run,

Skip and dance,

These precious feet that take you where you want to go.

Bring your attention back to your breath.

Can you feel your belly expand and contract as air flows in and out?

Your belly,

The miracle of the female body,

Of pregnancy,

Childbirth,

Of the powerful maternal connection between mother and child.

Can you breathe into this place?

Can you feel gratitude for the wonder of the female body?

Now bring your attention to your mind that wants to learn,

To grow,

To teach.

Allow your focus to rest on your entire self.

Can you feel gratitude for each and every part of it?

How do you feel?

What do you notice?

Now let's move our attention to the people in your life who support you.

Who do you share your happiness with?

Who do you confide in when you are feeling concerned or overwhelmed?

Who supports you to raise your children?

Can you picture these people in your mind and feel thankful?

And what about your children?

Do they make you laugh?

Do they teach you?

Do they love you unconditionally?

Can you feel grateful for all of this?

And your home,

It may not be perfect,

But is there something you love about your home?

Perhaps it's a comfy couch,

A new kitchen appliance,

Storage for all the kids' toys.

Is it the way the sunlight streams in?

An indoor plant that you love?

A picture hanging on the wall?

What fills you with gratitude in your home?

And how about your community?

Is there a shop that has delicious fresh bread or fruit and vegetables?

Is there a cafe that makes good coffee?

Perhaps there's a park that you enjoy with your children,

A tree that you notice flower each spring,

A kindergarten or school that you feel connected to.

What can you feel grateful for in your community?

In these final moments,

Can you bask in this felt sense of gratitude?

What do you notice?

When you are ready,

Slowly bring your awareness back to your fingers and toes.

Take a big stretch if this feels right for you.

Gently,

Open your eyes and see if you can take this feeling of gratitude into your day.

Reviews

So beautiful, I think I'll come back to this one over and over. Thankyou x

So beautiful. Thank you!

Amazing meditation
Namaste
Mahalo 🙏🏻

Great source for finding things to be grateful for all and when my day is rough, especially as a mother with challenging children. Thank you!

I love this meditation! Thanks

Wonderful - thanks a lot! 🙏

This is one of the most powerful meditations I’ve done to date. EVERY mother should listen to it. Thank you, thank you, thank you. 🙏🏻

This is a great meditation, such a lovely voice which makes it even more relaxing!🤩🤩🤩

Such a wonderful way to start my day. Amazing and positively emotional meditation. Thank you.

Excellent to start the day with this meditating. Thank you!

Lovely. Just right for busy moms this time of year. Thank you!

Very nice for reflecting on the many things there are to be thankful for in life. Thank you. Namaste.

Excellent!!! Great for Mother's Day and every other day, too!!!

A wonderful practice. Thank you for helping me to recognize the many things I can be grateful for.

This made me smile and cry. The prompts helped appreciate everything I'm grateful for and also identify areas where there are gaps or lack, gently accept this and invest into growing these areas. Thank you ❤

For every mum, give yourself the time today to listen to this. I feel even more gratitude to be a mummy!

That was lovely and moving. Going to hug all the people in my house. Thank you.