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For the early weeks with a newborn, when sleep comes in fragments and your body is still recovering. A gentle meditation to rest, even if you can't sleep – lying down, sitting with the baby on you, or in a quiet corner.
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If you've just fed your baby, or they're sleeping nearby, this is a moment just for you.
You can lie down, sit propped up, or rest with your baby on your chest. Whatever is possible right now is enough.
If your baby wakes, you can stop at any time. Rest still counts, even if it's short.
Let your eyes close, or soften your gaze.
Take a slow breath in…
and let it out, without effort.
Again. In… and out.
Let your body be held by whatever is under you. The bed, the sofa, the chair.
Your body has done something enormous. It may still be healing. It may ache in places.
You don't have to fix anything now. Just let it rest.
Let your forehead soften.
Let your jaw loosen.
Let your shoulders sink, especially if they've been curled around a little one all day.
Let your arms grow heavy.
Let your belly be soft. No need to hold it in.
Let your legs and feet rest.
You might notice tiredness. Maybe a lot of it. That's not a failing. It's what this time asks of everyone.
You might also notice worry, or love, or both at once. All of it is allowed here.
You don't need to be a perfect parent. You only need to be here, doing your best, one feed at a time.
For the next few breaths, there is nothing to do.
Just breathe in…
and let it go.
If you can sleep, let yourself drift. If you can't, simply rest with your eyes closed. Both are good for you.
If it's been a hard day, remember: asking for help is not weakness. It's part of caring for your baby, and for yourself.
And if you ever feel very low, or not like yourself for a long time, please talk to your midwife, doctor or health visitor. You don't have to carry it alone.
Rest a little longer now.
When it's time to move again, take one slow breath, and come back gently.
You're doing more than you know.