Hello and welcome to Sheer Live Yoga and Breath.
My name is Natalie.
This is a quick yoga nidra for mom guilt to help you steady your mind and lighten your heart after a difficult parenting moment.
I invite you to get yourself comfortable wherever you find yourself in this moment.
Feel yourself being held and supported by the surface beneath you.
Feel your heartbeat rhythmically nourishing you.
Notice your body breathing itself.
You don't have to do anything.
You are already being cared for.
Gently place one or both hands over your heart center,
And if it feels comfortable to you,
Close your eyes.
Slowly inhale,
Breathing into the space beneath your palms.
Exhale,
Notice your palms slowly and gently lowering down.
Inhale,
Visualizing your breath warming and expanding the chest cavity.
Gently exhale,
Releasing,
Letting go of the heavy burdens you've been carrying.
Inhale into your chest cavity.
Exhale,
Letting go,
Releasing.
I'll give you a moment to continue breathing like this at your own pace.
With your hands still resting gently on your heart center,
Feel the warmth and comfort of your own touch.
Allow the following sankalpa to wash over you.
Repeating it after me silently to yourself.
I release the pressure to be perfect.
I release the pressure to be perfect.
I release the pressure to be perfect.
With your next exhale,
Let that pressure completely go.
Melt away.
And now,
Bring your awareness to your physical body.
Soften your forehead.
Relax the muscles around your eyes.
Loosen your jaw creating space between your teeth Feel the arms settle from the shoulders down to the fingertips.
Allow the tension to release from your chest,
Belly,
And hips.
Let your legs and feet anchor into the surface beneath you.
Feel yourself completely relaxed.
Your whole body is relaxed.
Feel your whole body completely relaxed from head to toe.
Bring your attention back to your breath,
Noticing the natural rise and fall as your intention returns to you one final time.
Repeat it silently after me.
I release the pressure to be perfect.
I release the pressure to be perfect.
I release the pressure to be perfect.
When you're ready,
Bring some gentle movement to your fingers and your toes.
Move your head slightly from side to side.
Bring some larger movement to your body.
Take one more deep,
Slow,
Conscious breath before returning to your day feeling lighter.
You do not have to be perfect to be the wonderful mother that you are.
Your children are lucky to have you.
Namaste.
