Five Moments to Slip in Meditation
In this month’s Parent’s magazine I found the article Relax and Recharge to be extremely helpful. Finding time to relax can be hard, and with so much on your plate meditation is one thing that is often put off. Here is a list of five moments that you may encounter throughout your day where you can slip in a few moments of relaxation, even Mommy Mantras to repeat to steady your breathing and complete your meditation moments without adding another thing to your to-do list.
Taking Your Child for a Walk
Mommy Mantra: “I am grounded.”
Try syncing your stride with your breathing, and your breathing with positive reinforcements, such as: “I am happy”.
Feeding Your Baby
Mommy Mantra: “I am present.”
Use this quiet time to soothe yourself and be in the moment. Don’t think about the dishes in the sink or the laundry. Instead, be in the moment with your baby and focus on your breathing. Say “and” as you inhale and count as you exhale. When you get to ten say your mantra, before you continue slowly counting your breaths.
Your Toddler’s Meltdown
Mommy Mantra: “I am patient.”
Oh, the dreaded toddler meltdown. This one is my biggest challenge. Although following this advice did not end my son’s meltdown, it did make it more bearable. The directions on this one were almost identical to the previous meditation; slow your breathing and count them out to ten, and then exhale your mantra. When I was able, I also found closing my eyes for a few counts to be extremely helpful.
Finally Alone
Mommy Mantra: “I am restored.”
This may be naptime or after bedtime, but before you tackle your to-do list take a few minutes for more traditional meditation. Find a comfortable spot to sit in a supported, upright position and count your breathing. Here is where they suggest only counting up to four and then starting over again to keep yourself focused and alert.
Wide Awake at Night
Mommy Mantra: “I am relaxed.”
As a pregnant mama I have no trouble falling asleep at night. However, on my nightly trips to the bathroom I often find myself wide awake by the time I snuggle back into bed. Before this pregnancy I often found that after my son had gone to sleep was the absolute best time to get stuff done, and would find myself too keyed up to go to sleep, even after I laid down in bed. It’s hard not to use this uninterrupted time to think about any number of things. Instead, focus on your breathing by counting them out. When you exhale imagine yourself sinking down into the warmth of your bed. I do not remember where I read this last part, but I find it be very relaxing.
In this month’s Parent’s magazine I found the article Relax and Recharge to be extremely helpful. Finding time to relax can be hard, and with so much on your plate meditation is one thing that is often put off. Here is a list of five moments that you may encounter throughout your day where you can slip in a few moments of relaxation, even Mommy Mantras to repeat to steady your breathing and complete your meditation moments without adding another thing to your to-do list.
Taking Your Child for a Walk
Mommy Mantra: “I am grounded.”
Try syncing your stride with your breathing, and your breathing with positive reinforcements, such as: “I am happy”.
Feeding Your Baby
Mommy Mantra: “I am present.”
Use this quiet time to soothe yourself and be in the moment. Don’t think about the dishes in the sink or the laundry. Instead, be in the moment with your baby and focus on your breathing. Say “and” as you inhale and count as you exhale. When you get to ten say your mantra, before you continue slowly counting your breaths.
Your Toddler’s Meltdown
Mommy Mantra: “I am patient.”
Oh, the dreaded toddler meltdown. This one is my biggest challenge. Although following this advice did not end my son’s meltdown, it did make it more bearable. The directions on this one were almost identical to the previous meditation; slow your breathing and count them out to ten, and then exhale your mantra. When I was able, I also found closing my eyes for a few counts to be extremely helpful.
Finally Alone
Mommy Mantra: “I am restored.”
This may be naptime or after bedtime, but before you tackle your to-do list take a few minutes for more traditional meditation. Find a comfortable spot to sit in a supported, upright position and count your breathing. Here is where they suggest only counting up to four and then starting over again to keep yourself focused and alert.
Wide Awake at Night
Mommy Mantra: “I am relaxed.”
As a pregnant mama I have no trouble falling asleep at night. However, on my nightly trips to the bathroom I often find myself wide awake by the time I snuggle back into bed. Before this pregnancy I often found that after my son had gone to sleep was the absolute best time to get stuff done, and would find myself too keyed up to go to sleep, even after I laid down in bed. It’s hard not to use this uninterrupted time to think about any number of things. Instead, focus on your breathing by counting them out. When you exhale imagine yourself sinking down into the warmth of your bed. I do not remember where I read this last part, but I find it be very relaxing.