Learn why meditation is one of the best, most effective ways you can take care of yourself as a Mom. Meditation is the ultimate self-care since for Moms since it can help calm you down, reduce your stress, and even make you happier. This article walks you step-by-step through the process on how you can start meditating, even if you’re a busy Mom.
If you’ve thought Meditation is weird or something only yogis do, you’re missing out on one of the most powerful tools that could change your life.
As a busy Mom, what’s your biggest struggle in life? Is it feeling stressed out all the time? Yelling at your kids? Trying to cram too much into a day? Whatever your struggle, meditation can help.
Meditation is a tool everyone can use to get centered, grounded, and even happier.
Studies show that meditating only a few minutes each day will make you feel calmer and less stressed. The best thing — there’s no pill with a nasty side effect! According to this study, mindfulness meditation can help ease stress, depression, and anxiety. As a Mom, I’m sure you’ve got a bit of that going on. (If not, consider yourself extremely lucky and rare and please share your secret in the comments!)
Meditation Changes Your Brain
When I first saw the research showing that meditation can literally change your brain, I was shocked. How could sitting still in silence have this type of effect? It made no sense.
However, at the same time, I also noticed a huge change in myself since I started meditating. I was calmer in EVERY aspect of my life, at work, at home, even in traffic. Since I felt so different, it started to make sense to me that my brain was actually changing. Without medication, drugs or alcohol, I was becoming calmer and a better Mom, less stressed and happier. Meditation is an incredible gift and resource.
If you’re interested in learning about the different ways meditation can change your brain, Forbes has an interesting article explaining the science.
But it Would feel Strange to Meditate
You may be sold on the impact that Meditation will have on your life, but you may still feel reluctant because it seems so strange and “new age” to you. If it feels awkward and odd, please don’t let that stop you! The first few times you try anything new, it usually feels like you’re doing it all wrong and you feel self-conscious and want to give up. That’s completely normal.
If you’ve ever adopted any healthy new habit, it can be hard to make it a regular part of your life. However, just like with exercising, once you do it regularly, you’ll see the results pretty quickly.
Below are some tips to get you started so you don’t give up.
Meditation Tips for the Beginner
1. Start small. When you first start building your meditation habit, please start small! Don’t try to meditate for 20 minutes at a time. I built my habit by starting with just 5 minutes. I did this for over six months before I added more time to my habit. By starting small, I was able to keep up my meditation habit until it felt like a natural part of my day.
Free resource: If you need help learning to build a habit, I have a free email class that walks you step-by-step on the BEST way to build a habit.
2. Be comfortable. You don’t need to meditate in the traditional cross-legged meditation pose. Getting on the floor is completely optional! Most of the time when I meditate, I just sit up in a chair or lay in bed. Be comfortable and relaxed! As an added benefit, it’ll help you ease into the habit since it’ll feel more familiar.
3. Track your progress. Like building any new habit, you need reminders to keep going. Use an app (like the free Insight Timer) to track your progress. You’ll get the most benefit by doing the practice regularly. Like exercising your body, one large session won’t have as big of an impact as many shorter sessions done regularly.
4. You’re doing it right. So many meditators quit soon after they begin since they think they’re doing it wrong. There’s no wrong way to meditate! Below are some simple instructions to get you started. If your mind keeps wandering, that’s totally normal. Don’t give up!
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Easiest Method for To Start Meditating
As a new meditator, one the easiest way to meditate is to listen to guided meditations. Guided meditations can help you learn to relax and sit in quiet. They are soothing and nourishing. Even very experienced meditators can enjoy listening to guided meditations.
If you have challenges with sleep, there are amazing meditations you can do that will help you fall asleep, stay asleep, and have a better quality of sleep.
There’s an App for it
My favorite source for free meditations is an app called Insight Timer. With this free app, you can choose from thousands of guided meditations from the best teachers. You can also just use the timer and do traditional quiet meditations.
Another popular app is Calm. This app has some features that Insight Timer doesn’t have, such as sleep stories, but some of the features cost money.
There are dozens of more apps if none of these appeal to you. If you find one you like, let me know in the comments so I can recommend it to others!
Please keep in mind that you don’t actually need an app to meditate. When I first started I just kept an eye on my bedroom clock. Keeping it simple always works, too!
How to Meditate (Mindfulness Meditation Method)
Meditation is actually very simple.
The purpose of meditating is to focus on a single thing. Most of the time without us realizing it, our thoughts go a million miles a minute. We jump from thought to thought, like a monkey jumping from one tree to the next.
Most people think that meditating is about clearing your mind from any thoughts. That’s actually impossible. The mind is going to think, whether you want it to or not! When meditating, we try to focus on one thought, most commonly, our breath.
Anytime your mind strays from your breath, (and it will), just bring it back to noticing your breathing and each inhale and exhale. When your mind starts thinking of a thousand different things, just keep bringing it back to your breath, without guilt or feeling like a failure — or worse, giving up!
Meditating isn’t about emptying your mind of all thoughts. That’s impossible! Rather, it’s about noticing when your thoughts wander and then bringing them back every time your mind strays. When you notice that you’re thinking (no longer how long your mind has strayed), THAT is the practice! It’s that awareness which brings you back to the present moment.
If this feels overwhelming, just start with guided meditations. Guided meditations will walk you through this process and hold your hand. No need to struggle!
But There’s No Time!
If you’re convinced that you want to meditate but worry that you don’t have time, commit to just a few minutes a day. Even just three minutes can help you. I already mentioned that when I started, I only did 5 minutes a day. I kept to only 5 minutes for over six months since I wanted to build the habit without the excuse that I didn’t have time. We can all find 5 minutes, even if it’s as we lay down to sleep.
Habits can be hard to build. If you need some help, take my free class on How to Build a Habit that Actually Lasts.
Tip: Be sure to set a meditation reminder on your phone so you don’t forget to do it!
If you want to learn how relaxing can help you get more done, click here.
Enjoy the Calm
I hope you enjoy the calm that meditation brings. If you’re new to it, you’ll be blown away by the changes you’ll notice in yourself. For some people, it may take a few weeks till the change is noticeable. I actually noticed it right away, from the very first time I meditated.
Let me know in the comments if you give it a try or if you’ve been doing it for a while and have seen the results. I can’t wait to hear about the changes it’ll bring to your life!
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