Fatherhood is a complex, challenging, yet rewarding experience. If you’re a father or a father figure, relax this Father’s Day with this meditation script for fathers.
Sit down with your spine upright. You can sit against a chair or a wall, provided that you feel properly supported. Breathe in naturally and breathe out completely. Scan your body, and feel your inhalations link with your exhalations.
Fatherhood is all about strength. Briefly acknowledge the times where you felt challenged or had to muster up courage. Do not judge these memories, but simply observe them.
Then, quietly tell yourself: I am strong. I am courageous.
Embracing fatherhood is all about compassion and being in touch with your emotions. Now, recall a moment where you felt a lot of love and happiness for your child or family. Then, bask in these positive feelings and allow them to spread through you.
Finally, tell yourself: I am full of love. I am open to and I receive love.
Being a father entails growth and learning to get in touch with your inner child. Perhaps recall a memory where your children taught you playfulness and ease. Cultivate feelings of gratitude for this memory. Then, quietly recite these affirmations to yourself: I am continuously growing, but I also fully embrace my inner child.
Linger in each affirmation, and allow the words to evoke positive, loving emotions from within. When you are ready to end your practice, begin to scan your body from the top of your forehead to the tips of your toes. Then, come back to the rhythm of your breath.
As you end your meditation, bring your palms together in front of your chest. Let this meditation script for fathers leave you with gratitude and wisdom for the experience of fatherhood.
Then, when you’re ready, simply open your eyes.