Calm in chaos,
A parenting meditation.
Welcome to this guided meditation on parenthood.
Whether you are a new parent,
An experienced parent,
Or a parent-to-be,
This meditation is designed to help you connect with your own experience of parenthood and to tap into a sense of calm and centeredness.
Begin by finding a quiet place that you will be left undisturbed for 15-20 minutes,
Getting as many props and blankets as you need to sit or lie down comfortably and ensuring your cell phone is turned off.
Whenever you are ready and set,
Close your eyes and take this time to tune in,
Letting go of your day,
Letting go of any thoughts that may come to mind.
Whether you are practicing first thing in the morning,
After work,
Or just before bed,
Find this place of stillness deep within your body and mind,
Scanning your body from the crown of the head to the tips of the toes,
And wherever you notice tension,
Breathe into those areas of tightness.
Perhaps hold your breath,
Allow the breath to resonate creating space before exhaling out of the mouth.
Doing that a few more times.
As the breath becomes slow and steady,
Feel your body begin to relax more and more.
As you settle into your breath,
Take a moment to reflect on what it means to you to be a patient.
Consider the joys,
The challenges,
The hopes,
And the fears that come with this role.
Allow yourself to feel whatever emotions arise without judgment or expectation.
Bringing your attention back to your body,
Finding length in the back of your neck,
Softening all of the areas in the face,
And allow the tongue to rest soft in the middle of the mouth.
Start to visualize a warm light radiating from your heart.
This light represents the love and compassion that you have for yourself and for your child.
Allow the light to grow and expand,
Filling your entire body with warmth and lightness.
As you bask in this light,
Bring to mind a moment with your child that brings you joy.
It could be a memory,
A picture,
Or a simple moment from your daily routine.
Allow yourself to fully immerse in this moment,
Feeling the immense love and connection that you share,
Acknowledging the great gratitude that you feel toward your child,
How they have changed your life for the better,
Perceiving the world from a place that now includes the community,
The country that you reside in,
To the whole of the world.
As you continue to breathe deeply and evenly,
Visualize yourself as calm and a centered parent,
Seeing yourself respond to your child's needs with patience and compassion,
Holding space for them to express themselves fully,
Seeing a part of you in them.
Visualize their face,
Their personality,
And energy.
Visualize the first moment that you held your child in your arms,
The radiation of love from your heart.
Come back to that state.
Imagine a golden thread of love connecting you and your child.
See this thread stretching from your heart to theirs,
Binding you together in a bond of love and connection.
Feel the strength and power of this bond,
And know that it will always be there,
No matter what challenges or obstacles you may face.
Root yourself down in your breath.
As you inhale for 5,
4,
3,
2,
Hold your breath for 3,
2,
Exhale for 5,
4,
3,
2,
Hold the breath for 3,
2,
Inhale for a count of 5,
Hold your breath for a count of 3,
Exhale for a count of 5,
And hold your breath for a count of 3.
Continue to breathe this way for about 1 minute,
Counting your breath.
Whenever you feel overwhelmed with thought or body sensation,
Breathe in a little bit deeper,
And then exhaling out of the mouth.
Know that you can always return to this sense of calm and centeredness whenever you need,
And that your connection to your child is a source of strength and love that will always be there.
Before we bring this meditation to a close,
Take a moment to set an intention for yourself.
Something growth-orientated,
Positive,
Keeping this sense of calm and serenity.
Know that you are a loving and capable parent,
And that your child is lucky to have you.
Start to bring your awareness back to your fingertips and your toes.
Taking as much time as you need to slowly open your eyes,
Taking this moment to ground yourself in the present.
You're welcome to stay here for a few more minutes,
Bowing your head down to close your meditation and thank yourself for showing up for you.
Have you enjoyed this meditation?
Be sure to come back and share with your loved ones.
