Meditation for Moms

If you're a mother, you probably lead a very full and very, very busy life, with little or no time to yourself. And I know how hard it is, when you do get a free moment, not to use this precious time for paying bills or for another important task.

The thought of introducing one more thing to the daily mix is unimaginable. Yet I recommend that you do just that—and start to meditate. It's a worthwhile investment—meditating just a few minutes will refresh and recharge your mind and spirit for hours. I've been practicing meditation for 15 years, well before having children. (Note that I said practicing—it's something that I continue to work on, and value.) At the end of this article I've inserted links to 10 Mommy Meditations on this site for you to try, plus some tips for getting started.

 Why Moms May Need Meditation

 Dealing With the Challenges of Meditation

 How to Get Started

 Mommy Meditations


Why Moms May Need Meditation

Meditation has been practiced in many forms and in many cultures and religions for thousands of years. Then, as now, people have turned to meditation as a way to quiet the mind, and obtain inner peace and tranquility—and who needs that more than moms today. There are other potential benefits, too. Meditation can help to lower overall stress levels and can help improve your focus and concentration. It may help you sleep better and also help you relax while nursing.

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Dealing With the Challenges of Meditation

Meditation may not be easy for you at first—in fact, it may seem frustrating. Keeping your mind quiet and focused, and not letting your attention wander, is next to impossible. Many experienced meditators say that the mind fights back when you first start meditating and actually makes it harder. The good news is that, like anything else, meditation becomes easier the more you do it. Even if you've mastered the technique of meditation, it can take time to see results. But if you're patient and persistent, you will.

As a mom, consider ways to bring meditation in to your family. To teach your children to relax and to meditate from a young age may be one of the most precious gifts you have to give. Treat it like a game. For instance, see who can sit still and be quiet for the longest. Or sit around a candle, at a safe distance from the flame, and see if together you can be so still that the flame does not move. It's amazing to share this with your family.

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How to Get Started

Ready to begin? Here are some guidelines to help you launch your meditation practice.

1. Try to plan in advance when you're going to meditate, whether it's during the baby's nap, or after your spouse comes home from work, or another time. If you work outside the home, meditating first thing in the morning or last thing at night may work best.

2. Do your best to find a quiet place in your home. If the sounds of family intrude, consider a white noise machine.

3. Gather a couple of items that you will begin to associate with your meditation. Examples are a special throw pillow, a candle, some incense, or even a peaceful picture. These will become associations that will help you reach your relaxed state.

4. Pick a comfortable position. While many teachings of meditation recommend sitting in half lotus (like a crisscross position, only one foot is placed up onto the opposite thigh instead of under it), this is unrealistic for many of our bodies. Sitting in a crisscross position is fine. You can even lie down (as long as you don't fall asleep). Keep your spine long so you can breathe deeply and easily.

5. Stay positive. When your mind starts to wander, just gently bring it back without judging or negative feedback. It's just a mind and that's what minds do.

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Mommy Meditations

Check out these meditations, which I've designed especially for busy moms. Try them all and pick the one that works best for you, or rotate among your favorites.

 Circle of Breath

 Steady the Flame

 Rainbow Breath

 One Sided Breath

 Your Personal Mantra

 Perfect Place

 SMILE

 Relax, Just Do It

 Follow Your Breath

 Breath for Your Baby

If you feel you need more guidance, consider joining a local meditation group or listening to meditation tapes. Even if you don't get the full benefit of meditating, there is still benefit to just being still. In a fast-moving world, your body needs a moment to regenerate.

Someone once asked me what it feels like when you are successful in meditation. Do you know that feeling at the end of a massage when you are in bliss between wake and sleep? To me, that's what it feels like. But truly the best answer is that if you feel better, then it is working for you.