Healthy Sleep Habits, Happy Child

Mindful Relaxation

All parents, especially mothers, become stressed after delivery because of issues involving the pregnancy, labor, delivery, and perhaps, breastfeeding. They may worry about how the new baby will impact themselves, their marriage, and their career. Here is an audio oasis for relaxation, an audio spa, where a parent can go to calm down and take a break. Created by and spoken by Sophie Williams and arranged by Marc Weissbluth. 


Created by and spoken by Sophie Williams,
my yoga teacher, and arranged by Marc Weissbluth.

Conscious Breathing Connects Mind to Body.

From Sophie Williams

Split your mind into two parts: One part focuses on the breath; another part focuses on the body, how it feels and its position.
Notice where the thoughts in the mind are, without judgement; bring them back to the sound of the breath if they have gone.
Take all the time you wish to get as comfortable as possible; use your breath as a tool to get the mind focused and present.
Pay attention to the pattern and pace of the thoughts in the mind;be observant how the mind works, where the thoughts go.
Listen to the soft, slow rhythm of breathing; without judgement, bring this to the focus of the mind: calmness and clarity.
Let the sound of the breath be louder than the thoughts in the mind;let the sound and pace of the breath anchor the mind.
Breathe in energy, breathe our stress, breathe out tension; be aware, not to place judgement but to be just an observer.
Give your body and mind a moment, here; challenge yourself to be present and focused in this space and this time.
Bring your awareness into your breath; continue to center and focus your mind around the pattern of the breath.
Concentrate on the sound and pace of the breath;let the sound of the breath take over the thoughts of the mind.
Listen to the soft, slow rhythm of breathing; without placing judgement, bring this to the focus of your mind.
Do your best to slow the mind’s thoughts; note how the mind works; take your time to sit with your breath.
Try to not let your mind wander to the past or the future; give yourself some time to look inward and relax.
Allow any thoughts running through the mind to settle and slow;settle the mind into the pace of the breath.
Note the details of the breath pattern; observe the sound of the breath; build a slow and rhythmic pace.
For now, let the thoughts in the mind wander and run freely; note the spaces between the thoughts.
Notice how the breath builds, deepens, and slows;challenge yourself to breathe slowly and gently.
Be observant how the mind works, where the thoughts go; try to slow the thoughts in the mind.
Let the breathing push out chatter and conversation, as if to wipe the mind clean to start afresh.
Focus the thoughts in the mind on the body and breath; take a little time to fidget, if you wish.
Try to get as comfortable as possible, let a sense of relaxation wash over the body and mind.
Allow the breath to slow and deepen; slowly shift the focus fully to the sound of the breath.
With your mind’s eye, observe the journey of the breath; aim to make the breath effortless.
Give yourself time to relax the body and the mind; breathe in and out natural slow breaths.
Note where the mind goes when the body is still; tap into the thought pattern of the mind.
Take natural breaths in through the nose;passively let the air out through the open mouth.
If there are any pressing thoughts in the mind, address them, and gently push them aside.
Take slow, deep breaths as the body begins to relax; work to a relaxed and settled mind.
Take a little time to let the mind sort through thoughts and memories; settle into silence.
Keep a clear and present mind; make slow, small movements with your arms and legs.
Move the breath to the forefront of the mind; pay attention to the details of the breath.
Gently push out mental chatter as the focus shifts to the sound and pace of the breath.
Take your time, slowly breathe in through the nose; open the mouth, gently exhale.
Work towards a more disciplined breathing pattern with equal inhales and exhales.
Take in a deep breath through your nose; open the mouth, gently sigh the air out.
Stay focused on the breath while making small movements throughout the body.
Make many small movements to feel a sense of relaxation throughout the body.
Stay focused on what is going on in the body, the breath, and the mental state.
Take a breath, slowly and fully; work to slow and elongate the breath pattern.
Soften into a natural breathing pattern; try to not let the mind wander too far.
Take a deep breath in, gently engage the lower belly and push all the air out.
If pressing thoughts are in the mind, push them aside with a gentle exhale.
Relax the whole body: from the bottom of the soles to the tip of the head.
Take your time to consciously push from the mind any chatter or clutter.
Quiet and slow the chatter in the mind; move it to the back of the mind.
Listen to all the sounds around you; focus on the sounds of the breath.
Begin silent breath counts with equal counts for the inhale and exhale.
Take a slow, deep breath in through the nose, open the mouth, exhale.
If the mind begins to wander, bring it back to the sound of the breath.
Give yourself some time to settle the body, the breath and mind also.
Soften the body, bit by bit as the physical posture relaxes and calms.
Settle into soft stillness;gradually let the breathing slow and deepen.
Use the exhale to relax and reduce the tension throughout the body.
Take large, full breaths into the expansion in the front of the torso.
Shift the focus of the mind, with intent, to the sound of the breath.
Try to create a sense of discipline over the thoughts of the mind.
Shift the mind’s thought from the past and future to the present.
Try to not let tension creep into the mouth, the jaw, the tongue.
Do your best to slow the chatter and conversation in the mind.
Allow the forehead to unclench: the cheeks and the jaw also.
Relax the body; if needed, make small movements or fidget.
Give yourself some time for the thoughts to settle and slow.
Make sure the physical posture is comfortable and relaxed.
Scan your body from head to toes; soften where available.
Let the breath push out any worry or stress from the mind.
When possible, shift the focus from the mind to the body.
Clear your mind: listen to your breath, sound and quality.
Allow yourself to simply be present in the current time.
Make slow, small movements with your arms and legs.
Without judgement, observe the thoughts in the mind.
Take slow and easy breaths; let the mind follow suite.
Take deep, slow breaths in and out through the nose.
Make a small gap between the upper and lower teeth
If you wish, place the tongue behind the upper teeth.
Bring the thoughts to a focal point or place of focus.
Take your breath at a natural and comfortable pace.
Notice where the breath goes throughout the body.
Breathe into the front, back, and sides of the torso.
Note that the breath becomes focused and present.
Keep the mind tethered to the sound of the breath.
Relax any residual tensing or tension in the body.
Sink deeper and deeper into a state of relaxation.
Soften the temple, forehead, cheeks, and mouth.
Watch the thoughts in the mind settle and slow.
Let any tension melt as it seeps from the body.
Note how the breath and body move together.
Listen to your breathing: note its regularity.
Invite small movements back into the body.
Challenge yourself to breathe more slowly.
Let the breath push out straining thoughts.
Allow the physical body to further soften.
Listen to the breath, let it be your anchor.
Be curious about the sound of the breath.
Give yourself these next few moments.
Keep your mind present and focused.
Be observant for now: go slowly.
Let the mind settle into stillness.
Clear the chatter from the mind.
Honor what works for you.
Relax your mind and body.
Keep it slow; keep it calm.
Take comfort in stillness.
Push out mental clutter.
Get out of your head.
This time is yours.
Close your eyes.

From Sophie Williams
Collected and edited by Marc Weissbluth ©4/28/2021

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