Being a mom is a 24/7 job, which means we are busy. Our To-Do lists are filled with all sorts of things which often means from the moment we wake up in the morning to when we go to sleep at night, there is always something that needs mom’s attention. While meditation can help with overall mental health and helps stabilize mood throughout the day, I struggle to make time for it.
I remember a time in my life when thinking about taking 10 min out of my day seemed impossible. However, when I’m honest with myself, these mini pockets existed in my day. Today I know I don’t need 10 min to meditate; I can give myself 5 min or even 1 min pockets of time over the day.
These little pockets of time exist for all of us, even when we struggle to see them. So, for example, I try to do a minute of meditation in the morning when I’m in the bathroom. It helps me center myself for the day ahead because sometimes it can be tricky with all that is going on around us.
Let me introduce you to three simple 5-minute meditations you can try to squeeze into your day.
What is meditation?
Meditation is a mental exercise that helps with relaxation and focus. It’s often used as an effective stress management tool, allowing you to clear your mind of daily distractions and worries.
By focusing on the present moment, meditating allows us to regain control over our thoughts and actions to be fully aware of what is happening around us. Meditation can also make you feel more grounded and centered, giving an extra boost of confidence to tackle the day ahead.
Benefits of meditation
There are many health benefits associated with meditation. Some of the most common ones include:
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Improved focus and concentration
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Better quality sleep
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Decreased stress levels
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Increased self-awareness through introspection
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Clearer thinking, making it easier to solve problems
How to meditate
There is no one “right” way to meditate. However, there are a few basic steps you can follow:
Sit with your spine straight, either in a chair or on the floor.
Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
Allow yourself to focus on your breath. As you inhale, count “one” in your mind, and as you exhale, count “two.”
Continue counting to “ten,” then start again at “one.”
If your mind wanders, simply return your focus back to your breath and the numbers.
When you’re finished, sit for a minute or so, allowing yourself to come back into the present moment.
By the way, if you are like me, I didn’t like to sit while meditating and was wondering, can I simply lay down? The answer I found here was not making me super happy, but you need to sit if you want to genuinely mediate.
Quick meditation #1
This meditation is great for when you’re feeling overwhelmed or anxious. It’s a great way to calm yourself when you think you’re going to lose it the next few minutes or even seconds with your kids. It helps come out of the emotional part of the brain and reconnect to the rational brain. This brings focus to your mind and peace to your heart.
Sit in a comfortable position with your eyes closed (if that feels comfortable). Inhale deeply and exhale fully, then begin repeating the following mantra: “I am safe. I am loved. I am here.” Repeat this mantra for as long as you need.
Quick meditation #2
This meditation is perfect for moms who are feeling tired or stressed. It’s a great way to rejuvenate your mind and body.
Sit in a comfortable position with your eyes closed. Inhale deeply and exhale fully, then begin repeating the following mantra: “I am relaxed. I am refreshed. I am thankful.” Repeat this mantra for as long as you need.
When you’re finished, sit for a minute or so, allowing yourself to come back into the present moment.
Quick meditation #3
Sit in a comfortable position with your eyes closed. Take three deep breaths, inhaling through your nose and exhaling out of your mouth each time. Then, mentally scan over your body, noticing where you feel tension. Once you find the area of your body that feels tense, focus on it for a few seconds until the sensation has lessened.
Focus on each part of your body – from head to your toes – until every muscle in your body is relaxed and you’re feeling grounded.
Meditation for moms
Mindful meditation is a powerful tool for moms to combat daily stress and anxiety. Whether you’re just starting out or have been meditating for years, meditating can help you find peace in your day with less effort than ever before.
However, if you struggle to meditate, you’re not alone. For example, for people with a trauma history, meditation may not work for you. The reason may you not feel safe enough in your body, and your brain fights to let go of the control. An alternative for you could be breathwork.