Busy Mums can learn to Meditate for 10 minutes
I will be honest I may have said all of the following about Meditation
“I just don’t have time.”
“It’s so boring!”
“I just can’t switch off”
“It’s for hippy la la’s”
“I’ve got things to do!”
Have you said this? Thought so! Well this one is for you.
If you thought meditation was travelling to India and not talking for weeks at a time, you are so wrong. In this article, you will soon realize that you only need as little as ten minutes a day and there are a few different styles for you to choose from. we will discuss the various Meditation styles so that you can decide which one would suit you best.
You may meditate a few moments while the kids are napping or while you are on the toilet (if you can grab ten uninterrupted minutes) Whenever you find a moment to grab “me time,“ meditate and you will feel less stressed and more able to handle the day ahead.
You are one busy and often stressed Mamma, so you really need the standout benefit of meditation as it is stress reduction. These days daily life consists of an ongoing bombardment of family commitments, relationship obligations and financial pressures and needy kids (just to name a few!). It’s no wonder stress is one of the most concerning ‘health crisis’ that can lead to other health issues.
Physically, stress triggers a spike in the release of epinephrine and cortisol (the “stress hormones”). Too much epinephrine can increase the risk of heart attacks and strokes, while too much cortisol can increase blood sugar levels, suppress the immune system, and constrict blood vessels.
Numerous studies have shown that only 10 minutes of meditation is an effective stress-management tool.
Meditation is about managing stress. Typically, those who could benefit the most from a meditation practice are often the ones who insist they simply don’t have the time.
Let’s be honest though Mammas, if you can breathe, you can meditate! In training the mind to be more open and less reactive, we are better able to cope when the demands of our little people in life.
So you decided today is the day that you are going to try meditation. You won’t be able to instantly do it, it takes some practice. At the start you are likely to experience a wandering mind. Over a small amount of time, these sensations begin to transform and allow you to experience a clear mind, balanced emotions and a deeply tranquil space within.
When it comes to meditation, concentrating on your breathing technique is a great start.
Try following the Breathing pattern
- Inhale to the count of 5, hold for the count of 2, and exhale to the count of 5.
- Continue to breathe at this slow pace.
- While you are breathing slowly, notice the breath as it enters your nose and releases from your mouth.
- Notice your lungs and abdomen expanding and constricting on each breath. Continue with this process for five to ten minutes or until you feel calm and refreshed.
- When your mind wanders, simply accept it and then bring it back.
Patience is really important in meditation, don’t strive for any predetermined outcome- there is nothing to achieve other than simply being relaxed and present. If this more traditional style of breath-work meditation doesn’t float your boat, don’t give up just yet as there are some other techniques which you can still try.
Go slow with Yoga
If you really do like the idea of meditation, but just can’t bring yourself to sit quietly, try starting with a Yoga class. This will give your body a chance to have that good old fashioned stretch that it needs and can incorporate some great meditation features and breathing exercises. Being in a room with others can also be helpful for the camaraderie. Plus, you’re less likely to get up and leave when you’re in a room full of other people. See it through! After all, you may have had to go to great lengths to arrange childcare. This is your chance to have ME time.
Saying a Mantra in Meditation
Mantra meditation involves concentrating your thoughts on a keyword or phrase that you silently repeat in them in your mind. You may like to say “I am calm.” “ I am relaxed.” “I will not sweat the small stuff” .These examples for calming the mind and body can be practised in almost any situation, and positive self talk can benefit you in many ways.
This form of meditation can also help you to stay in the moment and away from worrying about the past or what the future hold for you. Be 100% present with now.
Head to Toe Relaxation
Lay down, now starting at your toes, focus on each limb and then allowing it to relax fully into the floor. Very slowly work your way up to the crown of your head, and keeping your mind solely on the body part that is being relaxed.
By the time you reach your face and head, your whole body should feel heavy. As you got up early this morning, your goal now is to try to not to fall asleep! Cause lets face it, we are tired.
Activity-oriented meditation is a form of mindfulness that basically combines meditation with an active movement that still allows you to focus.
With this type of meditation, you engage in a repetitive activity or one where you can get ‘in the zone’ and experience ‘flow.’ Again, this quiets the mind and allows your brain to shift. Activities like gardening, artwork, or walking can all be effective. I know this sounds crazy, however, I find that I do this in an RPM class at the gym, the music is playing and I am cycling, I seem to go off into a zone and sometimes, I actually come up with some pretty awesome ideas afterwards.
Whatever meditation style you choose, give it time, with commitment, it takes practice and patience and the benefits will begin to pay off.