Celeste R

Kerry Hinns

Swindon, UK

Lily Zhang

Amanda Miller

Mindy

Sturbridge, Massachusetts, USA

Shiri

Amherst, MA, USA

Heather Higle

Alicia Ali Al

Melbourne, Australia

Practice mindful self-kindness to soothe your nervous system and find rest amidst the challenges of motherhood.

Secular

Relationships

Secular Mindfulness

Self-Compassion

Compassion

Visualization

English

A compassionate & nourishing meditation designed to help new mums develop a kind & gentle attitude towards the experience of motherhood. In this practice, we gently explore feelings & emotions with an emphasis on grounding & embodiment. Self-kindness is vital for new mums as we navigate the huge transition to motherhood. 
Please note: If you think you may have Postnatal Depression, it's important to seek professional help as soon as possible. This practice can help support you as you recover.
Update: New version with music available!

Mindful Self-Kindness For New Mums

 Hi, this is Amy and this is a mindful self-kindness meditation for new mums. This meditation is designed for you to do anywhere, at any time. You may be up in the night, your baby may be with you, you may be exhausted or frustrated. You may not be able to sleep but you can still allow your body and mind to rest. You're not alone and this meditation is a supportive friend. Start by making yourself as comfortable as possible, whether you're lying down, sitting or even standing or walking. Sensing where you make contact with the chair or floor or bed. Letting your weight drop down, fully held and supported. Allowing your back to widen and lengthen, spacious and at ease. Closing your eyes if you're able or keeping them downcast if you prefer. So feeling this sense of groundedness and support and bringing your attention to your breath. Without trying to change it, just notice the effortless natural flow. Beginning to notice what's in your experience right now. What sensations are present in the body? Maybe areas of tightness, tension, discomfort. Noticing your experience without judging. There's no right or wrong way to feel. We simply start where we are right now. Maybe the tension naturally begins to soften, but if not, just let it be. No need to resist, it will pass in its own time. If you do find yourself judging or resisting, simply notice this with kind awareness. Things are as they are in this moment and they will pass. Noticing any thoughts that are present. Without getting hooked into any stories, just acknowledge them and allow them to pass through. Maybe you're worried about something and it's difficult to stay present. That's okay. Just notice that the mind is busy and gently and patiently return your attention to the sensations of body or breath. You may need to do this many times, but that's okay. You can't fail at meditation. Noticing any feelings that are present. Maybe you're calm and joyful, but maybe you're exhausted, frustrated or overwhelmed. There's no right or wrong way to be and you're not alone. Many mums will be experiencing this with you right now. No need to label your feelings. Just take a little time to bring your awareness to where they're arising in your body. Maybe at your chest or your lower belly. Maybe there's something in the body that needs your kind and gentle attention. Can you sit with your experience for a short while and allow it to be there as it is? You don't need to go too close. Take a little time to sit with what's arising, giving yourself permission to feel as you do. Bringing tenderness and kindness to your experience. Simply keeping your feelings and sensations company. You might only let them in a little bit and that's okay. Just take your time. No need to get tangled in the story or give more power to your thoughts. These are just transient sensations that will pass. If at any time it feels too overwhelming, return your attention to the breath or to the sense of your weight dropping down, noticing where your body makes contact with the floor. You may even want to open your eyes and orientate yourself in the room just for a few breaths before you return to exploring your inner experience. See if you can simply be here with kindness and acceptance. You might want to place a hand somewhere on your body to reassure yourself. Maybe a hand on the heart or wrapping your arms around yourself in a hug. Soothing yourself and your nervous system just as you soothe your baby. Our thoughts and feelings simply need to be heard and felt rather than resisted or pushed away. Just keep them company with gentleness and patience. Maybe it feels awkward to offer yourself kindness. That's fine too. For many of us it doesn't come naturally and it can take a bit of time to get used to practicing in this way. Maybe your experience changes. Maybe an insight emerges. Maybe you move back and forth between experiencing discomfort and focusing on the body and breath. Simply allowing what needs to be felt to arise within your awareness. Know that there is no right or wrong way to feel and that you are safe and cared for. Now returning to the experience of your body held and supported by the ground beneath. Feel the weight of your feet dropping down. Breath moving freely. Simply living life one breath at a time. So as we move towards the end of our meditation it's important to remember that having a baby is a time of great change and looking after yourself is as important as looking after your baby. It may not feel like it at this moment but you're doing great. So hang in there and know that you aren't alone and whatever you're experiencing will pass. So take a few moments to rest here quietly and thank yourself for taking this time for your wellbeing.