Let your back be straight. Tune into your body with your breath. And now just be with you. Many thoughts may enter your head over the next 20 minutes, and that's completely natural and completely fine. I usually have a look at the clock and mentally set an internal timer for 20minutes. I often go way over! Just for the sear loveliness of it all! And then I write for 3 pages in long hand. This extra bit of journaling is really important as its incredible what comes out. And its really important to GET IT OUT! Whether its frustration, anger, sadness, joy or an incredible insight...write it down, follow your thoughts, and get it out of your system.
As well as meditation, I encourage you to also find time to do whatever makes your heart sing! Even if its just 10minutes per week, I am giving you permission, and insisting (!) that you do this! Perhaps its listening or playing music, doing some yoga, thai chi, meditation, painting, craft, reading a good book or walking in nature. If you feel you cant do it at this time, don't worry, we will work on it! This is NOURISHING WITHIN, and extremely important if we want to have a relationship with our child from a place of compassion & love. We must first give it to ourselves.
My practice of 'Nourishing Within" consists of... Daily- 20 min meditation 3 page journaling Gentle 20min yoga every 2nd day.