Newborn life runs on doing. Feeding, changing, settling, checking, then starting again. Even when you finally sit down, part of you is still braced for the next thing, and “just be present” can feel like one more thing you’re getting wrong. You don’t need to try harder. You need permission to stop.
Dhyana: Just Being Here is a printable postnatal guide to open awareness meditation. It isn’t about emptying your mind or meditating “well.” It’s a gentle practice for the moments when there’s nothing to fix, during a long feed, a contact nap, or while someone else has the baby.
What’s inside
Dhyana explained simply: what happens when the effort of focusing softens into resting
Part 1, Beginning With the Breath: start from a familiar anchor, then slowly hold it less
Part 2, Opening the Awareness: widen your attention to your body, the room and the sounds around you, with nothing to respond to
Part 3, Resting With Your Baby: be with your baby wherever they are, without needing to feel anything in particular
Part 4, Closing: tiny ways to bring open awareness into the rest of your day
Three journal prompts and a closing reflection
Who it’s for: New mums who feel always on, find it hard to switch off, or want quieter, more present moments with their baby. No meditation experience needed.
PDF download · 10 pages · 5–20 minute practice · Fourth trimester and beyond · Beginner friendly
Dhyana is the seventh limb of yoga, often translated as meditation. It’s less something you do and more something you stop getting in the way of. Read the full story →
Newborn life runs on doing. Feeding, changing, settling, checking, then starting again. Even when you finally sit down, part of you is still braced for the next thing, and “just be present” can feel like one more thing you’re getting wrong. You don’t need to try harder. You need permission to stop.
Dhyana: Just Being Here is a printable postnatal guide to open awareness meditation. It isn’t about emptying your mind or meditating “well.” It’s a gentle practice for the moments when there’s nothing to fix, during a long feed, a contact nap, or while someone else has the baby.
What’s inside
Dhyana explained simply: what happens when the effort of focusing softens into resting
Part 1, Beginning With the Breath: start from a familiar anchor, then slowly hold it less
Part 2, Opening the Awareness: widen your attention to your body, the room and the sounds around you, with nothing to respond to
Part 3, Resting With Your Baby: be with your baby wherever they are, without needing to feel anything in particular
Part 4, Closing: tiny ways to bring open awareness into the rest of your day
Three journal prompts and a closing reflection
Who it’s for: New mums who feel always on, find it hard to switch off, or want quieter, more present moments with their baby. No meditation experience needed.
PDF download · 10 pages · 5–20 minute practice · Fourth trimester and beyond · Beginner friendly
Dhyana is the seventh limb of yoga, often translated as meditation. It’s less something you do and more something you stop getting in the way of. Read the full story →
