Hi,
I'm Anya and welcome to this meditation.
Over the next few minutes,
We're going to be focusing on helping you slow down a little,
Feel calmer and more grounded.
As a mom,
You can spend a lot of time in doing mode.
It can be so tiring and draining sometimes,
So I want you to give yourself permission to relax and nurture yourself right now.
Please find a comfortable and warm place to sit or lie down.
And when you're ready,
Close your eyes.
You're going to begin to relax now by breathing in slowly through your nose and out through your mouth.
Making your out-breath longer than your in-breath to provide a feeling of release.
Just focusing on breathing deeply and slowly as you listen to the music in the background.
Let's relax a bit more deeply now.
Focusing on your upper body,
That's where you can hold a lot of stress and tension.
Bring your awareness to your forehead.
And as you breathe out,
Allow your forehead to relax and soften.
Now focus on your jaw.
As you breathe out,
Allow your jaw to loosen and drop,
Releasing any tension you may have been holding there.
Now focus on your shoulders.
Take a deep breath in through your nose and exhale slowly and gently through your mouth.
And allow your shoulders to sink down and loosen.
Giving yourself this time to slow down and just be.
For the next couple of minutes,
I would like you to focus on the rise and fall of your breath.
As thoughts enter your head,
Just kindly catch them,
Acknowledge that they're there,
But gently bring your awareness back to the rise and fall of your abdomen as you breathe in and out.
You're doing really well.
Enjoy this feeling of stillness and just be aware of how your abdomen rises as you inhale and falls as you exhale.
We're just going to do this for one more minute.
Don't worry if your mind wanders.
Just smile and bring your focus back to your breath.
I'm now going to share some affirmations with you.
You can say these affirmations back to yourself after I've said them.
Or just listen and allow each word to sink into your mind as you continue to relax.
I give myself permission to slow down.
I can find strength in stillness.
I choose to be calm and centered today.
I embody grace,
Compassion,
And flexibility.
Every day,
I'm becoming a more confident mother.
I breathe in peace.
I breathe out love.
I choose to be kind to myself.
Like every other mother,
I am always learning.
I am doing the best that I can and that is more than enough.
Now I would just like you to bring your awareness back to your forehead,
Jaw,
And shoulders one final time.
And as you breathe in and out,
Focus on keeping those areas of your body relaxed,
Released,
And loose.
Now just take one final deep breath in through your nose.
And then sigh that breath out.
You can now open your eyes and bring your awareness back to the room that you're in.
I'm proud of you for setting aside some time today to look after yourself by listening to this meditation.
The more you listen to this audio,
The easier it will be for you to switch off and tune into a state of stillness in your mind and body.
The most important thing is that you did something positive for yourself today.
Remember,
Self-care is not selfish.
You deserve it.
I'm always here for you and please listen to this meditation whenever you need a few minutes of you time.
Sending you lots of love.
Keep going,
Mama.
You've got this.
