Play & Presence
A Note from Jane
This Moment is Enough
Hi Lovely,
Welcome back to The Calm Nest. This week, we’re slowing down and making room for joy in the small, everyday moments. Whether you're preparing for your baby or already in the rhythm of early motherhood, mindful presence can be a powerful tool to help you feel grounded and connected.
Let’s forget the pressure to do more, be more, plan more.
This week is about letting joy come to you. In the giggle during a nappy change. In the quiet of a morning cup of tea. In that one breath you take between the chaos.
Let’s explore how to be present, even for just a minute.
Pregnancy Corner: A 5-Minute Body Scan
You don’t need a full meditation practice to connect with your body. Even five minutes of focused breath can shift how you feel.
Try this simple scan:
Sit or lie down comfortably
Bring awareness to your body from toes to head
At each area, pause and say silently: “Thank you” or “I see you”
Rest hands on your bump or heart to finish
Let presence soften the edges of your day.
Mama & Me Moments: Play Without the Pressure
You don’t need fancy toys or a big plan. Babies love the sound of your voice, the rhythm of your breath, and the expression on your face.
Try one of these:
Scarf Play: Float a scarf and play peek-a-boo
Mirror Time: Look in the mirror together, name body parts or emotions
Sing a Song: A gentle lullaby or upbeat rhyme with claps and eye contact
It’s not about doing more. It’s about being here.
🧘♀️ Mini Yoga Moment: Seated Side Stretch
A gentle side stretch to open up your breath and release tension.
How to:
Sit cross-legged or on a chair
Inhale: lift your right arm and gently reach over
Exhale: come back to centre
Switch sides and repeat 3x
Breathe into the stretch. Let go of the tightness.
'Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. I only share products I have used and loved or would buy if I needed one and have good reviews ideally are also on offer (I do love a bargain)
Coming Up Next Week
Next week in The Calm Nest: Movement Reset — simple, feel-good movement to shake off stress and reconnect with your body.
Take a breath. You're doing great.
With love, Jane x