Meditation for Moms

Guide: Katie Krimitsos

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Close your eyes and take just one deep breath in,

Letting the air fill you up.

And then exhale, and relax deeper into comfort. 

Now breathe in and out at your normal rhythm. 

And stay here for a bit.

Feeling the calming movement of your body as you breathe in and out.

Feel the muscles in your face soften, 

You jaw unclench, 

Your neck and your shoulders relax,

Your stomach soften.

Your legs get heavier and softer,

Your feet and hands relax.

PAUSE…

You’re here to receive

To be filled with love and appreciation for all you do,

And all you are.

For yourself and for others.

Take a deep breath in.

And feel the love and appreciation fill you up.

LONG PAUSE…

Breathe in deep and receive,

You deserve appreciation.

PAUSE…

Imagine the white light of love and appreciation filling you up,

With every breath in. 

PAUSE…

Breathe in deep, 

Filling your body with white light.

PAUSE…

You are appreciated,  

And you are loved.  

For everything you do. 

For everything you are. 

Namaste, beautiful. 

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Guide: Katie Krimitsos

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So let this be your moment,

To come inside to you,

And fill yourself with love.

PAUSE…

Listen to your heart,

Whispering what you need,

And gather it all from above. 

PAUSE…

Slowly and softly you rest,

Calmly and gently you breathe.

In order to be your best,

Your self-care must never cease. 

LONG PAUSE…

The dreams of your desires, 

Float into your mind,

Their colors are swirling around. 

So often you’ve told them,

That they can’t be yours,

Until others are safe and sound. 

PAUSE…

So imagine the walls,

That gently arise,

Protecting what you need the most. 

They’ll allow you to help,

Without losing yourself, 

Will give you the best of both. 

PAUSE…

Rise, rise,

Glass walls protect without hiding.

Rise, rise, 

The support they’ll be providing. 

LONG PAUSE…

Let those dreams float in,

Let them play,

You can say yes to them all. 

You’re already worthy,

You’re already loved,

Pursue what you feel called. 

PAUSE…

Slowly and softly you rest,

Calmly and gently you breathe.

The angels are so impressed,

 You are beyond belief.

Sweet Dreams, Beautiful.

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Guide: Tina Conroy

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Close your eyes and settle into a position that’s comfortable for you.  

Slow your breathing down,

Inhaling just a little more, 

And exhaling just a little longer. 

Feel the air come into the lungs and fill your belly. 

Relax your cheeks, 

Let your lower jaw release and let your tongue drop from the roof of your mouth.

Lower your shoulders, 

Soften your stomach,

Relax your legs.

Feel your body melting into your position. 

And breathe.

PAUSE…

This time is for you mama.  

To honor you. 

To remind you that you are doing a great job.

And that your kids are blessed to have you. 

Breathe deeply,

Exhale completely.

PAUSE…

I want you to imagine yourself sitting in your favorite spot in your home.  

You feel so comfortable here. You are safe and cozy.  

Take a deep breath in, filling your belly with air, 

And as you exhale, relax yourself further into your favorite spot.  

PAUSE…

Now imagine that your child walks into the room.

They’re 20 years older than they are now, 

An adult in the world. 

And they’re here in front of you, coming home to visit you, mama. 

Notice what you see on your face as you look at your child.

Joy. Pride. Gratitude.

Intense love lighting you up.

Your heart is full and you hear your inner voice whisper, you did a great job, mama.

Notice your chest expand with air as you drink in the sight in front of you. 

Your child is here, 

Healthy.

And authentically themselves.

PAUSE…

Notice that in this space of appreciation for the child you have raised, 

As you watch your beautiful kid in front of you,

There are no judgements. 

No guilt. 

No worries about your parenting or even about your child.

They do not exist here.  

All that exists is this incredible human in front of you.

And a deep knowing in your gut that you have done a great job. 

And you continue to do a great job. 

PAUSE…

Now take a deep breath in, inhaling oxygen deep into your body,

Feeling it nourish and cleanse you,

And breathe out completely, letting yourself sink deeper into relaxation.

PAUSE…

You will never be a perfect mom. 

There is no such thing. 

But you are the perfect mom for your child.

And no matter how many missteps you may make, 

No matter how much you second-guess yourself.

You are a phenomenal mother. 

And you’re doing a great job. 

Let your inner voice continue to guide you through the terrain of mothering. 

And trust that you are doing your best. 

And that your parenting journey is yours to co-create with your child.

Every single day. 

PAUSE…

Now imagine yourself standing up from your comfortable spot.

See your child approach you with a loving smile, a smile that was meant for only you.

And feel their arms wrap around you as you surrender to a beautiful, loving hug. 

Receive their love. Receive their thanks. Receive their appreciation.  

Breathe it in.

PAUSE…

And now imagine yourself opening your eyes and notice that the arms around you now are that of your child at their current age.

Look into their eyes. What do you see? 

You have created a magnificent life for this little human. And you continue to do so every single day.

Continue to show up for yourself, mama. So you can keep navigating this world of motherhood in the most perfectly imperfect way you know how.  

Namaste, Beautiful.

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Guide: Jody Agard

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There is an unbreakable bond that exists between you and your son. 

PAUSE…

Your connection is like a thread, woven tightly together and woven through the fabric of time. 

It is a bond that is built on love, trust and understanding.

For mothers, our sons are our little miracles, the embodiment of your hopes and dreams. 

We watch them grow, learn and thrive, and we’ve been there every step of the way to support and encourage them. 

The love we have for our sons is a fierce and unrelenting force, one that will never waver or falter.

PAUSE…

For sons, their mothers are their rock, their anchor and their compass. 

We are the ones who have been there for them through thick and thin, who have held their tiny little hands and who have wiped away their tears. 

They have taught us about love, about life and about ourselves.

PAUSE…

The connection between a mother and her son is a special one, a bond like no other. 

So welcome, dear one. 

PAUSE…

In this sacred space, let’s embark on a journey of nurturing the divine bond between mothers and sons. 

The connection that unites the depths of the heart, transcending time, and fostering love in its purest form.

PAUSE…

Close your eyes and settle into a comfortable position.

Allow your breath to become your anchor, guiding you into a place of tranquility and peace. 

Take a deep breath in, filling your lungs with the essence of life. 

And as you exhale, release any tension, any worry, and any stress from your body and mind.

PAUSE…

Bring to mind and imagine a radiant light at the center of your heart.

This light represents the unconditional love that you share with your son. 

See this light growing brighter and warmer with each breath, enveloping your entire being.

PAUSE…

As you continue to breathe, allow your heart to open to the cherished memories you share with your son. 

Visualize the moments of joy, laughter, tears, and love that have woven the fabric of your connection. 

PAUSE…

Each memory, like a delicate thread, strengthening the bond between you.

Inhale deeply and feel the presence of your son within your heart. 

As you exhale, send him your love, your warmth, and your unending support. 

Let this love flow through the invisible string that connects your souls, knowing that the bond between mother and son is eternal.

PAUSE…

Picture your son, standing before you, his eyes glistening with the light of love. 

As you gaze into his eyes, recognize the unique and beautiful soul that he is.

Honor his individuality, his dreams, and the path he is destined to walk.

PAUSE…

Inhale, drawing in the love that your son holds for you. 

Feel the gratitude he carries for your guidance, your strength, and your unwavering support.

As you exhale, allow this appreciation to fill your heart and ignite a sense of peace and contentment.

PAUSE…

Now, take a moment to send a silent prayer to your son. 

Whisper words of encouragement, hope, and love, allowing them to carry on the winds of your breath and reach his heart.

LONG PAUSE…

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Guide: Katie Krimitsos

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Settle into your bed tonight, sweet girl,

and let me lay beside you.

Let me feel the softness of the sheets,

and finally surrender to their welcoming calmness.

I've held it all today,

and my mind is not done.

It wants to hurry you to bed, 

finish my tasks,

and worry about all those things that seem so important right now. 

PAUSE...

But then I look at you,

Really look at you,

Gazing into the chocolate sea of your eyes.

And I'm suddenly fully here,

in this moment,

in this bed,

present with you, 

and fully awake to everything about you.

PAUSE...

I take a deep breath in,

and as I exhale, I melt deeper into the bed next to you,

feeling the layers of the day dissolve. 

And feeling you here closer to me.

Breathe...

PAUSE...

Your light is the brightest I've ever known,

and I find myself searching for its source.

You reach out your hands to me, silently inviting me to relax you with touch,

and I smile softly as my fingers exude their warmth and love on your skin,

Caressing your forehead,

your eyes,

your cheeks, 

your chin.

PAUSE...

I see you here,

and in one swift breath, 

I see you as a teenager, 

as an adult,

As a mom,

As a grandmother,

As a fierce force of love that sends ripples throughout the universe.

PAUSE...

I relax further into the bed,

further into you,

Further into this cosmic moment where no time exists,

and you and I are one.

PAUSE...

I see you, my beautiful little girl,

And I feel overwhelmed with the magic of who you are.

Amazed and grateful that you chose me as your mom,

And completely aligned with the gorgeous mystery that is life.

PAUSE...

Your beauty shines from the inside out,

and in this moment, I see it all.  

Your hopes, 

your dreams,

your heart,

your soul.

And wish you harmony with it all.

PAUSE...

I won't worry for you,

But instead fan your flames so they grow.

So their heat can warm others,

and their flames of love can spread. 

Breathe, dear one,

and rest now,

here with me,

as we let the peaceful arms of sleep carry us into the night.

Sweet Dreams, Beautiful.

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Guide: Katie Krimitsos

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So close your eyes, 

And invite your body to relax.  

Become aware of your mind slowing down,

And then let yourself feel your breath. 

Feel the oxygen entering your body, expanding your chest and belly.

And feel your breath leave through your exhale as your body pulls back in. 

Breathe in.

Breathe out. 

Come into this moment. 

Relaxed,

And clear.

PAUSE…

Let an image of your mother or mother figure come to mind.

It could be an image of her in the present moment,

Or a memory you have of her as a young girl.

Just hold the image of her in your mind. 

Let yourself observe her.

Notice her eyes,

Her facial expression,

Her hair, 

Her posture. 

Imagine she’s sitting in her favorite chair, 

A smile on her face, ready to be with you. 

You feel special. Loved. Grateful.  

PAUSE...

I love you, you hear yourself say.

And you see her face soften and light up. 

So you continue…

You have shown me what love is. 

You’ve shown me love through your tenderness, your toughness, your discipline and your play. 

You’ve modeled for me what it means to be a woman, 

And that foundation has helped me blossom into my own version of womanhood. 

I’ve come to see how imperfect you are, 

Yet still have oceans of love for you.

Thank you for being you.

I’m so grateful I am your daughter. 

PAUSE…

Now take a moment to look at her.

And for the next little bit, invite yourself to say anything else you’d like with her, wrapped in this safe space of love. 

LONG PAUSE...

Now come back to your breath.

Taking a deep, cleansing breath in,

Feeling the fresh air fill you up,

And as you exhale, release it all, 

And feel the waves of peace wash over you.

PAUSE...

Allow yourself to be here,

In this special space of stillness,

With your mother,

Surrounded by love.

Namaste, Beautiful.

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Guide: Jody Agard

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Welcome, beautiful soul. 

PAUSE…

As I sit here, my heart overflows with love and admiration for you. 

There are moments in motherhood that challenge us to our core, leaving us feeling overwhelmed, exhausted, and lost.

It is in these moments that we are invited to take a step back, breathe deeply, and exhale. 

Because with each release, we can feel our worries, doubts, and fears dissipate. 

We can allow the breath to cleanse our spirit, renew our energy, and create a space for serenity to take root.

PAUSE…

So I invite you now to find a comfortable seat and gently close your eyes. 

PAUSE…

Begin by taking a slow, deep breath in through your nose, filling your lungs with air, and inhaling the calm.

Feel your chest expand, making space for all the love and light you possess. 

Now, exhale softly through your mouth, letting go of the chaos, and any tension or heaviness you carry. 

With each breath, remember that you are strong, capable, and worthy of peace.

PAUSE…

Inhale the love that surrounds you, the love you have for your children, and the love you have for yourself. 

Allow it to nourish you, to fill every cell in your being, and to replenish your soul. 

As you exhale, release the chaos, and embrace the serenity that comes with knowing you are enough, and that your presence is an irreplaceable gift to your children and to the world.

Imagine all your worries and burdens lifting away, floating on the breeze, leaving you lighter and more at ease. 

PAUSE…

You are releasing the weight of expectations, the stress of daily life, and the judgments you've placed upon yourself. 

Ohhhh, those heavy judgments. 

Your breath is your guide, your anchor, your empowering force.

PAUSE…

As you continue to breathe, become aware of the rhythm of your heart, beating steadily in your chest. 

With each beat, feel the love, wisdom, and grace that reside within you. 

Allow these qualities to nourish and support you, as you surrender to this moment of serenity.

PAUSE…

In this moment, you are not just a mother – you are a beacon of love, a pillar of strength, and a reservoir of compassion. 

Embrace the tranquility that comes with knowing you can always return to this sacred space within you, where you can recharge and find solace.

PAUSE…

Now, take a final, deep breath in, and as you exhale, gently open your eyes.

Carry the peace you've cultivated within your heart, and let it guide you through your days, knowing that you have the power to exhale and empower yourself in every moment.

With Love and Light

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Guide: Tina Conroy

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I invite you to place your hands on your heart.

Settle into this moment,

Resting your body and lying down.

PAUSE…

This energy treatment will help soothe your nerves,

Release any tension and stress.

Breathe with me now.

Take a nice long slow deep breath in,

And exhale through your mouth and release.

PAUSE…

I call forth blessings of healing today.

I call forth your own spirit, spirit guides, angels, guardians, and masters,

To surround you in healing.

Feel free to place any special intention in your own mind,

And we call this forth for the highest and greatest good.

PAUSE…

As you begin to settle in deeper and deeper,

It may be difficult to let go.

Feel the back of your head,

Surrender into the surface your lying on,

So that you feel completely held and supported.

Todays healing treatment will feel like a fresh new day,

Releasing any negativity and bringing in positive beautiful feelings

LONG PAUSE…

Begin at the tips of your toes.

Feel your feet and the heals placed on the floor or bed relax.

Allow your legs to completely let go of any tension or any holding.

Notice your ankles soften, your shins and calves melt,

Your knees relax, your upper legs and hips surrender,

Your lower back lets go of so much tension your holding,

Your belly soft and sweet.

PAUSE…

Relax any tension in your upper chest and shoulders,

And down your arms,

Your throat and neck soften,

And your face is completely relaxed. 

PAUSE…

I know you’ve been holding so many thoughts in your mind,

That's caused so much stress and anxiety.

But in this moment feel at the top of your head,

As I place my hands, this beautiful warm healing light.

Go within your body and begin to notice,

All the many places that are stuck or blocked.

And this light will travel to all of them for balance and peace.

PAUSE…

Explore with me now as you go within your body,

And notice any areas that are holding this tension.

It may be a feeling, a knowingness,

Or perhaps you see it as a gray mist.

This Reiki energy pours in from the top of your head,

It’s pure white light, this light of healing begins to move throughout your body.

The top of your head feels warm and inviting.

Your hair and your scalp feel soft and surrendered.

I move my hands over your eyes,

And the warmth is so powerful the face feels as if the sun is basking down.

Your eyes settle in, the skin around the eyes soften,

All tension in the face melts.

PAUSE…

This current of Reiki energy moves to the jaw, the teeth, and the tongue,

Relax your mouth and jaw.

Those areas of gray mist are slowly disappearing.

I place my hands over your throat,

Feeling this warm sensation in the throat center,

Invoking the purest communication self,

Eradicating negative thoughts and thinking,

And bringing forth positive thoughts of well being,

Shifting those inner thoughts to positivity and love,

Gently I move my hands to your heart.

Feel yourself take that nice sighing breath.

You’re melting more and more,

Your shoulders feel light.

Feel the warmth in your heart.

As you continue to breathe, you may feel emotion rise up.

You are safe, you are safe in this moment.

Know that your heart is being healed, releasing any blocks,

And bringing forth love.

Breathe through any emotions that arise.

It is time to release them.

Know you are well in this moment, and all is well.

LONG PAUSE…

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Guide: Katie Krimitsos

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Breathe fully,

Deep into your core.

Exhale completely,

Relax a little more. 

LONG PAUSE…

See if you can ride,

The rhythms of your breath,

Its pace slows you down as you go.

Then feel your heart beat,

And know you are whole,

Destined to be here and in flow. 

PAUSE…

Breathe fully,

Deep into your core.

Exhale completely,

Relax a little more. 

LONG PAUSE…

Imagine those arms,

Wrapped around you tight,

As you melt into the depths of their love. 

Feel yourself surrender, 

To the healing and delight,

You are so beloved. 

PAUSE…

What do you need, sweet one?

How can I help?

I’m here to guide you to you.

I’ll heal all your wounds,

And help you back up,

Then remind you what to do. 

LONG PAUSE…

Feel the warmth from her heart,

The clarity from her mind,

This mother inside is all you.

You know who you are,

You know what you need,

So mother yourself through and through.

Namaste, Beautiful 

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Guide: Katie Krimitsos

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So go ahead and settle into a position that’s comfortable for you.

Perhaps letting yourself shake or stretch or move around a bit so you can release any tension,

And then invite yourself to drop deep into comfort.

PAUSE…

Notice your breathing,

The air moving rhythmically in and out of your body.

Your chest and belly expanding and contracting with each cycle.

Let the soft music of your breathing slow you down,

And bring you into the present moment. 

Breathe…

PAUSE…

There’s an endless pool of wisdom here,

A vast ocean of love and support that exists because of every single mother who has ever been.

Like a single raindrop falling during a storm, 

You are a part of the whole,

Contributing to the rainstorm that nourishes the soil, 

And allows the flowers to grow. 

PAUSE…

So float into the waters, my love,

Where the tears and the laughter and the hugs from all the mothers of the world can hold you up during your heaviest moments.

And where you can do the same for them all.

PAUSE...

Surrender yourself and tap into the collective,

You are not alone.

Tap in and grow your strength,

Your resilience, 

Your compassion,

Your love.

PAUSE…

You are a vital part of the whole, my love.

This infinite ocean of mothering wisdom,

That is here with you,

Inside of you,

All around you,

Every single day.

Namaste, Beautiful.

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