As busy moms, we so often forget to take time out for ourselves.
It’s a full time job, plus you may have a regular job.
When can we possibly find time to relax, take a breath?
Have you ever thought of meditating?
When most think of meditating they think they need a lot of time, a special room or place or certain instructions.
I am here to tell you that you don’t necessarily need those things to take a little breather.
It’s great if you want to make a sacred space just for yourself to retreat to for a while, but not all of us have that option.
I wrote an article on meditation on my blog and got some great feedback. One mom asked me:
“When do you think is the best time to meditate with 2 kids around non-stop. I always wanted to meditate because lately I feel like my head is going to explode…lol.”
I am sure all of us can totally relate to this.
There seems to be no time in the day for most chores and errands, much less meditation.
We don’t need a set amount of time for just a breather.
I say a few minutes of your day would be helpful.
Let’s take a closer look at mindful meditation for moms:
Types Of Meditation
Meditation is defined as a certain set of techniques intended to encourage a heightened state of awareness and focused attention. Meditation has been practiced for thousands of years.
There are many different forms but really only two main types: Mindfulness and Concentration Meditation.
The difference between these two types of meditation is where you are focusing your attention.
During Mindfulness Meditation, you are basically becoming aware of the present moment by going within yourself, which makes you open, accepting, and aware. I like to add gratitude to this one personally.
During Concentration Meditation, you are focusing on a specific object, breath or saying (mantra), to the point that you find yourself in a state of heightened awareness, tuning out everything around you.
The way you meditate is a personal choice. If you haven’t tried meditation before, I would say try both ways and find what way best works for you. It will take some practice at first but, with time, it becomes easier.
Mindfulness Meditation Steps
My goal in this article is to make this as fast and as easy as possible to learn and start your own mindfulness practice.
Just to note here, we do not have to be meditating to be mindful. An example would be when a thought or emotion enters your mind, and you let it pass without attaching yourself to it or letting it get carried away – that is mindfulness.
Here are the quickest steps to Mindfulness Meditation:
- Find a comfortable place where you will not be disturbed.
- Decide how long you are going to dedicate to this. You can set a timer, starting with a shorter time at first.
- Sit or lie in a comfortable position, with your back straight or you could lie down.
- With your eyes closed, take as many slow, deep breaths as you would like.
- Let go of all your concerns for the moment and if a thought does enter your mind, it is o.k, try to let it fall away for now.
- Focus on your breathing, the feeling of your chest rising falling, the sounds of your breath.
- Count your breaths from one to ten, and if you feel your mind wander, do not worry, just start the counting over.
- As you continue to focus on your breathing, you will feel a sense of peacefulness within.
- In that peacefulness, start focusing on things you are grateful for. This is my favorite part – we all have things to be grateful for.
- The more you practice this, the easier it will become, so do not give up!
Concentration Meditation Steps
This type of meditation uses our focus on certain objects, mantras , or breathing. This can include guided meditations, where your’e listening to music, beats, or someone guiding the process.
I really enjoy doing this every night as I fall asleep. I listen to YouTube videos of guided meditations to relax and guide me to sleep, with positive thoughts or affirmations.
Here are some easy steps to Concentration Meditation:
- Find a quiet spot free from any distractions.
- Sit comfortably or lie down.
- Set a timer, start with shorter sessions.
- Allow your jaw and eyelids to relax, closing your eyes.
- Start slow deep breathing.
- Direct your attention to the focus of concentration.
- Any thoughts or feelings that arise are o.k , just try to let them go.
- If listening to a guided meditation, stay focused on that. (Most guided meditations pre recorded will remind you to do this.)
- Practice makes perfect!
Benefits Of Meditation
Meditation is an excellent mental training exercise to improve the ability to control your emotions and focus your attention. You will soon start to feel the benefits, even after trying it once.
Here are some of the amazing benefits of any type of meditation:
- Stress reduction
- Can generate kindness
- Better concentration
- Improved memory
- Enhances self awareness
- Promotes emotional well being
- Controls anxiety
- May help fight addictions
- Helps with overall positive thinking
- Promotes gratitude
- Better sleep
- Lowers blood pressure
- Helps fight depression
We can take time out of our busy day, when the kids are in school, napping, or bed time, just to name a few, and step away to a quiet room, (even the bathroom would work) and just close our eyes take a few deep breaths, and be in the moment.
Letting the negativity go.
It takes approximately 66 days to master this habit, so with a bit of practice daily you should start to feel the benefits in no time.
Give it a try and let us know what you think.
Oh, when you try this you can also help your kids learn about mediation too!
Have you tried meditation?
Do you think it may benefit you? If you have any questions or comments, we would love to here them.