Welcome,
Dear mom.
This meditation is for you,
A moment to pause,
Breathe and rediscover the joy that already lives within your everyday life.
Motherhood can be overwhelming,
Filled with endless to-do lists,
Responsibilities and moments that test your patience.
But hidden into all of that are small treasures,
Smiles,
Laughter,
Hugs or simply the quiet breath of your child nearby.
Today,
You will be guided back to those little moments of joy so you can carry them with you as a gentle reminder that happiness is always near.
Take a deep breath in and exhale slowly.
Allow yourself to arrive fully here and now.
Find a comfortable position,
Either sitting or lying down.
Close your eyes gently,
Notice the ground beneath you,
Supporting you.
Take a slow inhale through your nose and exhale softly through your mouth.
Feel your body begin to soften.
With each breath,
Allow your shoulders to release tension.
Let your jaw unclench,
Your hands rest loosely,
Your belly rise and fall naturally.
You do not need to hold anything right now.
This is your time to receive.
Now,
Imagine a wave of relaxation moving through your body.
From the top of your head,
Down through your face,
Neck and shoulders,
Through your arms and hands,
Down your chest and belly.
Into your hips,
Legs and feet.
Your entire body is calm,
Steady,
Present.
Now picture yourself standing in a quiet garden.
The air is fresh,
The colors vibrant.
You hear birdsong in the distance and the rustle of leaves in the breeze.
This garden represents your inner world,
The place where joy lives.
It doesn't demand anything of you,
It simply invites you to notice.
Take a step forward and look around.
Notice a single flower blooming.
Notice how its color glows in the sunlight.
Such a small detail,
Yet so beautiful.
As you breathe,
Allow your awareness to open to those little details.
The warmth of the sun on your skin,
The softness of the air,
The stillness between sounds.
Joy often hides in small,
Quiet places.
And when you pause to notice them,
You realize it has always been here.
Now bring to mind a recent moment with your child that made you smile.
Perhaps it was their laughter,
Their little hands reaching for yours,
The sparkle in their eyes.
See it clearly,
Feel it fully.
Notice the warmth that rises in your heart as you recall it.
Let that warmth expand through your chest,
Your whole body.
Breathe it in and let it fill you.
Joy doesn't need to be grand.
It lives in moments like these.
A giggle,
A cuddle,
A glance.
The simple presence of love.
Silently repeat these affirmations,
Letting each one sink deeply into your heart.
Joy is available to me in this very moment.
I choose to notice and cherish the little things.
My child's presence is a gift I treasure.
I allow joy to soften the edges of my day.
Happiness flows through the smallest of moments.
I am open to delight,
Wonder,
And gratitude.
Repeat the one that resonates most with you,
Letting it become your anchor.
Now imagine yourself at home in the middle of an ordinary day.
Perhaps your kitchen,
Your living room,
Or your child's room.
At first,
You notice the mess,
The noise,
The tasks waiting to be done.
But as you breathe,
Shift your focus.
Notice your child's voice,
Not as noise,
But as a sign of life and energy.
Notice a toy on the floor,
A symbol of play and imagination.
Notice the sunlight coming through the window,
Warm,
Steady,
Gentle.
Everywhere around you are small invitations to joy.
Even in the chaos,
There are sparks of beauty.
Take a moment to breathe them in,
One by one.
With every inhale,
Receive joy.
With every exhale,
Release tension.
Bring your attention back to your heart.
Place a hand there if you wish.
Feel its steady rhythm.
This is your center,
The place where joy lives.
Imagine your heart glowing softly,
Like a warm light.
Each time you notice a small moment of joy,
This light grows brighter.
It doesn't matter how busy life gets.
The light is always here.
You only need to pause and remember.
Slowly begin to bring your awareness back to your breath.
Notice the rise and fall of your chest.
Notice the weight of your body supported beneath you.
Know that joy is not something you must wait for.
It is already woven into your life,
Ready to be noticed.
A smile,
A laugh,
A breath.
Each one a doorway to happiness.
Take a final deep inhale,
Receiving joy.
And exhale fully,
Releasing what no longer serves you.
When you're ready,
Gently wiggle your fingers and toes.
Roll your shoulders,
Stretch softly,
And open your eyes.
Carry this gentle awareness into your day,
Trusting that joy will meet you in the smallest of moments.
Because joy is not in the future.
It is here,
Now,
Waiting for you.
