Hello and welcome to the Meditation Mama podcast,
A collection of guided meditations for expectant mothers created just for you during this wild and ever-changing time of your life.
I'm Kelly and today I'll be leading you through your practice.
So go ahead,
Get comfortable,
Settle in,
And let's meditate.
Hello mamas,
Welcome to this episode of the Meditation Mama podcast.
I don't know why I said mamas so weird like that,
Mamas,
But you know what I did so we move on.
This meditation is one that is for postpartum rage relief but I will say this can also be used for prenatal,
Really any time that you need this relief.
Postpartum rage is something that I've personally experienced.
I know it is very common but it's also very hard.
It's hard to hold space for how you're feeling and it might feel like a lot.
You may be judging yourself but today we're just going to take a few minutes.
We're going to hit the pause button on all of that and we're just going to work on alleviating some of that rage.
So as we begin,
Check in with your body and ask yourself,
Is there a way that you can get more comfortable?
Maybe something you can do to support yourself.
Make sure to remove distractions and just give yourself permission to take these next few minutes for you.
And together we'll take a big deep breath in and a slow steady breath out.
Give yourself permission to be here just as you are feeling your feelings.
Your feelings are so valid and we're just going to hold space for what's happening within you and around you right now.
We'll begin by taking a gentle hand and placing it over your heart.
Letting the warmth of your hand fill up your heart space.
Connecting with your heart,
Send yourself a little bit of compassion and grace.
And tell yourself three times,
I am allowed to feel this way.
And tell yourself three times,
I am human and my feelings are valid.
Tell yourself three times,
I am doing my best and that is enough.
And finally tell yourself three times,
Moment by moment I feel myself becoming calmer.
Now shift your attention to the natural rhythm of your breath.
Feel the air moving in and out of your body.
With every inhale you're drawing in a deep nourishing breath.
And with each exhale feel a little bit of pressure releasing.
It's almost as if the valve on a pressure cooker has just been opened and you're letting a little bit of that rage go.
Breath by breath,
Moment by moment,
Release some of that built up pressure and anger.
Continue with this rhythm.
A full big deep inhale and a long relieving exhale.
With each breath cycle letting go just a little bit more of that rage.
Even softening the intensity of it by 1% if you can.
Now move your awareness to the area of the body where you feel this anger most.
It could be your chest,
Your shoulders,
Your abdomen,
Anywhere.
And allow your breath to move to this area,
Easing the tension,
The pressure that you feel in this part of your body.
Every inhale fills you up with nourishing oxygen.
Every exhale softening those parts of the body that are squeezing or clenching or physically holding on to the manifestation of this anger and rage.
Take a big deep breath in and as you breathe out feel the weight in that area growing lighter.
Imagining that each and every breath out is alleviating more of that pressure,
Just melting the intensity little by little.
Inhaling fully,
Exhaling,
Softening and soothing these parts of your body.
With each breath feel yourself becoming calmer,
Lighter and more at ease.
There's nothing you need to do right now,
There's nothing you need to change about yourself.
All you need to do is just breathe and let every breath cycle soften your feelings just a little bit more.
As you rest here breathing,
Take a moment to really acknowledge what brought you to this point.
Again we're doing this without judgment.
Maybe it was something your partner said,
Maybe it's unmet expectations,
Overstimulation,
Fatigue,
Feeling like you have to do it all.
There are no wrong answers here,
But just take some time to reflect on what brought you to this point of rage without judgment.
What you're feeling is so valid.
You are not bad for feeling this way.
Tell yourself that if you need to.
You are not bad for feeling this way.
It's common to feel pressure like this.
It's common to feel pressure to always be calm and patient,
Do it all,
Have all the answers.
But for now release those expectations.
Just allow yourself to be here in this space exactly as you are,
Softening your body,
Quieting the mind and letting your breath soothe you.
Take a deep breath in,
Slowly let it out.
Letting go of anything that feels too heavy to hold right now.
Just let yourself be.
As we come to a close,
Take a moment to feel the warmth and compassion within you.
Even if it's just a little bit.
You are doing an amazing job.
Your feelings are valid.
Thank yourself for taking these last few minutes to be with me.
To give yourself a chance to release,
Reset and breathe.
When you're ready,
Take one last deep breath in and a calming breath out.
Slowly opening your eyes and carrying this sense of ease and self-compassion with you as you move forward with your day.
Thank you for being here.
