Breastfeeding Meditation: A Moment of Presence and Flow

Breastfeeding is more than just nourishment—it’s a moment of deep connection, stillness, and presence. But amidst the exhaustion and the never-ending to-do lists, it’s easy to feel tense, distracted, or even anxious while nursing. This guided meditation is designed to help you slow down, tune in, and find calm in the moment- and to be here, with your baby.

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Close your eyes or gaze downward.
Take a deep breath in, deep breath out through your mouth.
Bring your shoulders away from your ears, try and relax into a comfortable position.

You are exactly where you need to be in this moment.
The rest of the world is on pause.
The only place you need to be is here with your baby.

Notice your face. Try and relax the muscles in your forehead, mouth, jaw.
Take a deep breath in through your nose.
Take the tongue off the roof of your mouth and exhale.

Another inhale and exhale.
Noticing if you want to put your tongue back to the roof of your mouth,
If so... gently release it.

Now envision a waterfall,
The waterfall starts at the top of your head.
It flows down your face, onto your neck and collarbone, and makes its way to your chest.

Feel the flow of the water moving from the back of your chest wall ...all the way to the front of your breast.

If you get stuck at any place in your body while envisioning the flowing water, pause there, see why it isn't flowing.
Take a deep breath and help the water to continue to flow.

Visualize the water transforming into nourishing milk that starts flowing out of your breasts and into your baby's mouth.
Giving your baby the exact perfect nourishment they need, that only you can create.

Now, feel your infant in your arms.
Notice their breathing. Is it fast or slow?
Are they making any noises?

If anything hurts, take time to readjust the latch or your position.
Listen quietly to the rhythmic suckling of your baby at your breast.
Notice the small sounds they make when they swallow.
Feel their soft skin and take a deep breath in of the way they smell in this very moment.

Take a moment to check in with your body... are your shoulders relaxed?
Is your tongue off the roof of your mouth?

Take a minute and just be in this moment.
You are exactly where you need to be.
You are exactly where you need to be.

Say to yourself... I am exactly where I need to be.

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