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June 8, 2015

How Moms can Make Time for Meditation.

Erin Stoodley/Flickr

As a favorite mentor of mine, Gabrielle Bernstein says, “When people say to me, ‘I don’t have time to meditate,’ I reply, ‘Do you have time to feel like crap?'”

Checking in with yourself in stillness for at least one minute a day can change your life.

Yep, 60 seconds.

As a mother, you may have fed, changed a diaper or two, cuddled, and played with your children, sometimes before the sun has even risen.

Some days, you feel like your feet haven’t stopped moving and your mind hasn’t stop racing, not even for a moment.

Each day, it is vital to give yourself the same love and devotion you give to your own children. Without self-care, moms run the risk of burnout, emotional challenges, physical issues and a whole lotta stress.

Mindfulness is a practice moms can use at any moment of the day. It is the simple act of checking in with your self, your soul, your intuition. It is the act of bringing yourself into the present moment by getting still, taking a soothing, healing, centering deep breath and just being.

Mindfulness brings your awareness to your needs, your emotions, your feelings in the present moment (key: without judgement) and then allowing your intuition to guide you to the next inspired action step to take. It’s the choice to live consciously and with intention. Mindfulness is a wonderful way to cultivate self-compassion, ease stress and minimize distractions.

Meditation, on the other hand, can be practiced in the moment, like mindfulness, or in a designated space for a longer period of time. Meditation is mostly used as a practice of transcending the ego (monkey mind—you know, that mind chatter) by observing the thoughts in the mind non judgmentally and connecting to the inner divinity that lies within. It’s a process of reflection and connecting and being.

There is no right way to meditate. The goal is just to feel more relaxed, more centered and connected, surrending to the moment, and living with more ease and inner peace each day.

For moms, I’ve often heard it’s about finding the time to do it. Well, I’ve gotcha covered. Here are 10 ways moms can bring more mindfulness and practice meditation to their day:

1. Morning ritual: Most meditation experts agree that starting your day with a meditation practice is the best way to practice. By meditating in the morning, the day begins with more peace and a sense of purpose and ease. Set your alarm clock five to 30 minutes earlier than your usual time. If your child is your alarm clock, get up a few minutes before they do to enjoy the peace and quiet before the house wakes up. If you are not a morning person, see below. There are plenty of other times to fit in a soul session.

2. Shower/Bath: For some moms, this is the only time you are alone. Take the time to feel the water cleansing you and washing away any doubts, fears and nagging thoughts. Connect with your breath and allow the stress to be carried down the drain. Allow the warm water to soothe any aches or tenderness in the body and enjoy the tranquilly water can bring.

3. Naps: When baby naps, mama naps. Napping is a form of meditation too! Or hit the meditation pillow. Instead of attending to the to-do list, try stopping, dropping and meditating.

4. Reminders on phone/Post-it notes/framed affirmations: Post reminders on your phone that pop up at different times throughout the day. Put up Post-it notes in places around your home, car and office to remind you to stay present, breathe and let go. Hang up pictures of some of your favorite quotes, mantras, images that make you feel good.

5. Evening ritual: As you climb into bed, give yourself some time to get centered with a few deep breaths, while relaxing your body with each inhale and exhale. Turn on a favorite guided evening meditation.

6. Striding with the stroller: Take your kids for a walk. Enjoy the peace nature brings. Surrender to its beauty. Walking is a moving meditation for both you and your child.

7. Mini-Timeouts: Throughout the day, find time for mini restorative breaks. Do you have a place where you can take a timeout? A Calm Closet? A Soothing Corner? Bathroom Breather? A Mama Cave within your home? Go where you find peace and solitude.

8. Practices: Are your kids involved in music lessons, sports, any extracurricular activites? Try using that time to get a break and a breather.

9. Babysitter/Support: You can sense when you need some time away. Ask for help. Most people are willing and ready to offer a hand. Call on a sitter or a friend so you can take that meditation class, go on a meditative drive, or get some peace and quiet away from home for a little while.

10. Meditate with your kids: Kids benefit very much by taking quiet breaks. By meditating with your children, you show them it is a pritority to you and you role model healthy behaviors you can pass on to your children.

Are there other ways you have incorporated midfulness and meditation to your day?

If you interested in a guided meditation collection, designed for the busy mom, check out my new collection, Mindful Mom Meditations, available on June 8th!

 

Relephant Read:

A Perfect Meditation for a Busy Mom.

 

Author: Jensy Scarola 

Editor: Emily Bartran

Photo: Erin Stoodley/Flickr

 

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