Every mom I know needs at least five minutes of quiet time and usually quite a bit more than that!
I stumbled upon a beautiful guided relaxation originally meant for children by Mellisa Dormoy. Melissa is the founder of ShambalaKids and is on a mission to teach self esteem, stress management and goal attainment to children everywhere. Inspired by her work and this meditation, I adapted the original version for my postpartum clients. In fact, we dedicate the final minutes of each postpartum group training session to this very meditation. My hope is that through repetition and practice, it will become a skill to call upon at any time. Ā (You can find the original meditation here.)
So, find a quiet place. Free yourself from distractions and get started. You can let me lead you through by following along with the audio recording, or you can use this transcript and record your own voice. Whatever works best for you; there is no right or wrong. It is all just practice.
Postpartum Guided Meditation for Gratitude & Peace:
In this guided relaxation, weāll replace worries, sadness, any inner chaos that might exist with a gentle light, centered in our hearts.
Take in a nice deep breath and as you set your intention for this quiet time, know you can go anywhere you want simply by using your breath and mind.
Postpartum can be an overwhelming and emotional time; full of intense joy, vulnerability, disbelief at the sheer amount of responsibility that is parenting and a breathtaking amount of love.
You may feel lost from time to time, perhaps grieving your old life, feeling stretched to your limits emotionally, physically, financially, psychologically. All of the feelings are totally normalā¦and anytime you feel any of these, you can check in with your heart.
You can choose to surround yourself with a beautiful glowing light to bring yourself comfort.
First you might see this as sunlight ā warm, calming, soothing to your body and mind. It might be yellow and misty. Breathe it in deeply and allow it to relax and comfort you. Notice how it gives you a sense of peace. Feel that warm glowing light now surround your body.
Watch now as the light changes to soft blue, like the color of the sky on a clear, dreamy day. The soft blue calms you and brings you even more peace now. You might begin to feel as if you are drifting on a cloud.
Gently and ever so softly, the light now changes into a pinkish color. Just watch what it does.
Breathe in deeply now as you allow the light pink color to gently flow into your body and flow directly to your heart. Feel the gentle light nudge any hurts away. It helps you let go of sadness and worry as you exhale with the breath.
Pay attention to the fact that as you exhale any feelings of overwhelm, anxiety or insecurity, your heart begins to feel a lighter, a little freer. The soft, gentle light fills up the space in your heart, and shines out any sadness or pain. See the soft, glowing light filling up all that space in your heart….gently, easily and lovingly.
Breathe in the peacefulness deeply into every part of you and notice the calm and stillness take over. Life just feels better. Your heart feels better. This feeling will stay with you throughout the day. Remember that you can always call on this golden light to help you at any time.
Imagine your heart now beating with happiness, jumping with joy and excitement at how many wonderful people and beautiful things surround you.
Life is so good, and you feel peaceful. Take a moment just to feel gratitude for all the love and caring that surrounds you. Itās so amazing.
Feeling calm and peaceful now, turn your attention back to the room and your day, knowing that peace is yours. Take in another deep breath now and exhale fully. When you are ready,Ā open your eyes enjoying some of the space you have created in your mind and body.
