Meditation to Welcome Change

Pregnancy is change. Labor, delivery and becoming a mother is the very essence of change. Ideally, you could welcome every change in your body and lifestyle with open arms. In reality, these changes can seem overwhelming.

It's normal to feel less than thrilled about the changes to your pregnant and postpartum self, the huge changes to your lifestyle, the sudden reality check of being 100% responsible for another human being's life.

Use this meditation to help you turn toward these feelings with an honest and open mind, with the intention to love yourself and love the body that is now supporting a new life through these necessary changes. Respect the effort you are making to don this new mantle of motherhood can make your transition easier.

• To begin, decide how long you want to spend meditating (remember that even 5 minutes is a great gift to give yourself). Then find a quiet place where you won't be interrupted. It's nice to use this same place every time you sit down to meditate, but it's not necessary.
• Be comfortable. Sit on a cushion or folded blankets to help you sit tall and keep the back free of tension. You can also sit on a chair. Comfort is key.
• Close your eyes. Place a hand on your belly and hand over the center of your chest.
• Begin to slow your breath. Let your breath deepen.

Now relax your hands into your lap.

Notice how you are feeling physically, emotionally, mentally, spiritually. Mentally scan your body, beginning with your toes and exploring every inch of your body until you reach the top of your head. You need not give every sensation you find a name, simply note the sensation.

Now begin the same scan again. This time, notice the changes to your body since you became pregnant or since you had your baby. As you find these changes, you may become aware of resistance or judgment you have about these changes. It may feel like a snag the smooth flow of your breath and consciousness.
Each time you encounter this, pause. Sit with the feeling, don't rush to make it better or make it go away.

As you sit with this feeling, breathe. Through your breath, send your hardworking body-a body that is supporting another life- Love. Acceptance. Understanding.

With every inhale, increase this feeling of love. With every exhale breathe out judgment, anger, or anything that doesn't serve to support you in your new life as a mother to your beautiful baby.

This meditation doesn't have to be limited to your physical self. You can do the same exploration of your emotional, mental, or spiritual self as well.

Let this meditation dissolve into the breath again as soon as you are ready.