My love,
Happy Magic Monday! I hope you’re managing to take a minute to recenter, come back to yourself and check in with how you’re feeling.
I have the dentist this morning so I can’t do my live meditation… however, I don’t know about you, but my kids have been really quite emotional over that last week or so. So I actually think what I’m sharing this week may really benefit!
This is a simple, calming bedtime breathing exercise you can do with your children.
I use this breathing exercise every night with my youngest. She’s a sensitive bean so I developed this exercise to help her co-regulate with me and settle down for sleep.
In the meditation we combine calming breath with a mantra that we say to each part of the body:
* Goodnight …
* I love you
* It’s time to go to sleep
I loved the idea of filling up with self-love before bed.
It was inspired by Ho'oponopono, which is an ancient Hawaiian practice of forgiveness. You say:
* I forgive you
* Thank you
* I’m sorry
* I love you
This can be used to help reconcile things that have happened to us. Or things we did.
If you’re struggling to sleep, I highly recommend following a similar pattern to the kids meditation - start at your feet and say the mantra: I forgive you, thank you, I’m sorry, I love you. Then keep working slowly up your body. I’m normally asleep by my belly!
On the nights my eldest is feeling anxious and finding it hard to get to sleep, I use the mediation above with him too (he’s 12). After the very first time, he said:
"It’s like magic."
I’ve recorded the exercise for you so you can use it as-is (my youngest preferred this version with the music over mine for about 2 weeks!) — or recreate it in your own way with your little ones.
I hope it brings you some peace and connection to your evenings while you're all going through this tough transition. 💚
I’d Love to Hear How You Got On
How did you and your kids find the breathing exercise?
I always love hearing your stories — so if you try it, replay to this email (comes to me in confidence) or comment below and let me know:
💖 What you loved💖 What you’re still working on💖 What you’d like more of
Your feedback means the world and helps me keep creating resources that truly support you. I reply to ever email.
Big love, Magic Mama, and well done for showing up for you and your kids. 💖
Hannah XOX
PS ✨ Don’t forget
If you need support you can get my:
* Free 7-day mini course here.
* My foundation course to help you control your overwhelm, protect yourself and keep going when the times get tough.
