Today’s episode is a short, five-minute self-compassion meditation you can return to anytime motherhood feels hard.

This guided self-compassion break is designed for overwhelmed, exhausted moms who need emotional support in the middle of a difficult moment, without needing to fix anything or force positive thinking.

In this meditation, you’ll be guided through the three simple steps of a self-compassion break:

First, awareness.
You’ll gently acknowledge that you’re having a hard moment, naming the struggle without judgment or criticism.

Second, common humanity.
You’ll be reminded that you are not alone, that hard days are part of being human, and that there is nothing wrong with you for feeling this way.

Third, self-compassion.
You’ll offer yourself kind, supportive words and gentle care, learning how to show up as your own best friend in moments of stress, overwhelm, or emotional pain.

This meditation may include compassionate phrases, grounding breath, and optional soothing touch to help your nervous system settle and your heart soften.

This self-compassion break is perfect for:

• Overwhelmed or overstimulated moments in motherhood
• Emotional resets during a hard day
• When mindset work feels like too much
• Anytime you need grace instead of pressure

You can listen sitting, lying down, or even during a quiet moment in your day. Come back to this meditation whenever you need reassurance, gentleness, and support.

Learn more about the STOP THE SPIRAL Mini-Course here.

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@creating.intentional.mothers

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