Welcome.
This is a meditation for when you feel stretched thin and need a way to collect and settle yourself quickly.
As mothers and caretakers,
It can feel like we are always on and this is your time now to relax,
Recenter,
And reset into the warmth and spaciousness that's always within you.
Let's begin.
If it's available to you,
Please come into a gentle legs up the wall position.
Bring your mat or blanket up against the wall,
Sit with one hip next to it,
And then swivel your legs up as your back settles down onto the floor.
This gentle inversion calms the nervous system and signals to the body that it's time to relax.
If this shape isn't accessible,
Please choose any comfortable position that works for you.
Once you're settled,
Place one hand on your heart and the other on your belly.
Feel your body breathing.
Feel the ground beneath you.
Let your back broaden into the floor,
Your shoulders soften,
And your breath begin to slow.
Close your eyes if you haven't already and we'll take three deep breaths together.
Inhale,
Filling all the way up,
Pause at the top,
And exhale through the mouth,
Letting go.
Again,
Inhale deeply,
Filling the belly and chest,
Hold,
Exhale,
Softening even more.
One more time,
Inhale deeply,
Hold,
And exhale,
Letting everything go.
Let your breath return to a natural rhythm.
Feel the gentle rise and fall of your chest and belly beneath your hands.
With each breath,
Invite a sense of calm,
Of being held.
Now gently bring your attention to your heart center.
Notice what you feel here.
You might imagine a soft light glowing in the center of your chest,
Filling you with warmth,
Dissolving tension,
And setting you completely at ease.
Now allow that soft glow of light to slowly fill your entire body,
Extending from your heart,
Up into your head,
And into your toes.
Let this light release any tension you're holding in your body.
Let it relax the muscles of your face,
Your eyes,
Your jaw,
Your neck,
Your upper and lower back.
Let it soften your belly and your pelvis as you continue to breathe.
Let each breath bring you back home to yourself.
Let it soften and relax you from the inside out.
Let it release your stress,
Your worries,
And your concerns.
Continue to settle more fully into the position you're in,
Allowing total body relaxation.
Now silently repeat the following sentences after me.
May I be kind to myself.
May I feel safe and supported.
May I meet each moment with love and compassion.
Now slowly,
As you are ready,
You can bend your knees and bring the soles of your feet together,
Feeling a gentle stretch in your hips,
Pausing here.
Now gently roll to one side and make your way up to a seated position with your back supported by the wall.
Take a moment to feel the sense of love and spaciousness you've created.
Let this love shape how you move,
How you respond,
And how you care for yourself and for others.
When you're ready,
You can slowly open your eyes.
Thank you so much for being here with me.
Wishing you a beautiful rest of your day.
