Welcome to this guided meditation for pumping mothers.
Today I will guide you through a short relaxation practice that aids in relieving anxiety,
Calming the mind and encouraging the flow of breast milk.
Take your time and set up your pumping gear if you haven't already.
Pause here if needed and continue once you're ready.
Find a comfortable seated position,
Support your back if needed with pillows and try to find a tall spine.
Maintaining a tall spine helps open up your chest and allows your breath to flow freely.
Now relax your shoulders and close your eyes.
Let's begin with taking a few breaths.
Inhale and feel your belly expand naturally and exhale feel your belly return to its natural resting state.
Let's do a short body scan from head to toe.
This will help release any latent tension that you may be holding on to and truly bring your body into a deeper relaxed state.
Bring your attention to your scalp,
Notice if you're holding any tension there and relax it if you can.
Now bring your attention to your forehead and gently relax.
Notice your eyes,
Your jaw,
The back of your neck and shoulders.
Bring this feeling of relaxation along your arms all the way to your fingers.
Now notice your back,
Your hips,
Your pelvis,
Your thighs and your shins.
Allow them to relax.
Relax your feet,
Take a deep breath in and with the exhale release any tension that you may notice in your body.
Slowly begin to notice your breath.
Notice the air that's coming in and flowing out through the nose.
Notice if it's warm or cold.
Do you feel it more in your right or left nostril?
Slowly begin to make your exhales slightly longer than your inhales.
It doesn't matter how long,
You just need to feel like you're slowing down your exhales.
Now take a moment to visualize a happy memory about your baby.
It could be a memory from when you were pregnant or perhaps right after birth or even something more recent that really touched you.
Give yourself a few seconds just to enjoy this beautiful moment.
Remember it's you who made this happy memory possible.
Your body together with your mind supported this child since the day of conception.
Your body is still continuing to provide for this child.
Take a moment to really appreciate this.
Thank your body for being able and thank your mind for helping you persevere through any challenges that you may have faced in this journey.
How does this self-appreciation make you feel?
Do you notice any changes in your body,
Your posture,
Your mental state?
On your next exhale,
Really let go of any feelings that aren't serving you anymore.
You are all that your baby needs.
You are exactly the way you are.
Repeat the following affirmations in your head.
I'm making possible beautiful memories with my child.
I'm nourishing my child with my body.
I'm ready to receive all the love that this child has to offer.
Notice if these affirmations changed anything in your body.
Notice how they made you feel.
Now slowly begin to bring your attention outwards.
Notice any sounds or perhaps the silence around you.
Perhaps it's the constant buzz of the pump.
Slowly bring your right ear to your right shoulder and feel the stretch along the left side of your neck.
Now switch sides.
Slowly bring your neck back to neutral.
Take a deep breath here.
Wiggle your fingers and toes.
Bring a little smile to your face and open your eyes.
You can continue to sit in silence for as long as you wish to or end your meditation practice here.
Thank you for joining me today,
Mama.
