This pregnancy and postpartum self-care meditation gives you a visualization tool to check in with yourself during pregnancy and postpartum. This meditation is written by and read by Doula Brittany Touris.
Close your eyes.
Find a comfortable position, either sitting up or lying down.
Begin to slow your breath, taking a deep inhale and then letting it all go. Allow your thoughts to drift, noticing them as they pass by. You don’t need to do anything with your thoughts, just let them be. Notice how you are feeling right now.
You may have worries or anxieties. You may be feeling stressed. That’s normal and that’s okay. Just notice that these feelings are here and then let them be. You don’t need to fix them right now. You don’t have to push them to the side. They can simply exist without you needing to do anything about them right now.
As you bring new life into this world, you may realize that you are so busy taking care of other people that it’s hard sometimes to remember to take care of yourself.
During this meditation, I give you permission to check in with yourself.
Bring to mind an object that you can easily carry around with you, that represents self-care for you.
It can be anything as long as it can fit in the palm of your hand. Or you can fit it in your pocket or your purse.
As you hold this object what does it feel like?
Notice its texture, its colors. Maybe it has a scent or maybe it doesn’t.
Notice how you feel as you hold it. Do you feel relaxed? Safe? At ease? Or maybe you feel energized or ready to take anything on.
Visualize holding this object in your hands, as you ask yourself the following questions:
How does my body feel right now?
Do I feel rested?
Have I eaten nourishing food today?
Have I moved my body enough today?
Have I done something today to bring myself joy?
Have I done something today that was intellectually stimulating?
Do I feel creative?
Do I have the freedom to be creative?
Do I feel like I have a sense of purpose?
Allow your subconscious mind to give you an indication of something that you can do today to take care of yourself.
Anytime that you visualize holding this object in your hand, your brain will be triggered to check in with yourself, to check in with your body, and to determine if there’s anything you can do to take care of yourself.
You do not need to remember every question. Your body and your subconscious mind will naturally tell you what you need.
Now, it’s time to put your object back in your pocket or back in your purse or any other safe spot so that you know that it’s always there if you need to check in with yourself.
Take your time coming back to the room. You can start wiggling your fingers and your toes. And whenever you’re ready, open your eyes.
For more self-care, try the Comfort Measures Mini-Course.
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About me: My name is Brittany. I’m a doula, birth educator, and storyteller. With years of experience supporting people in and out of the medical system, I have designed a creative, choice-centered virtual process for childbirth preparation. I post NEW VIDEOS on the fourth Friday of every month. Learn more about me.