Mama, we get it. Attempting to still the mind is hard—especially when there is literal chaos in the house all around you. It’s why meditation is a practice. You wouldn’t expect someone to be able to ride a bike on their first attempt, so don’t put pressure on yourself to get it “right” the first time.
You don’t have to be a monk sitting on a mountain top to find your zen. And taking this time to go inward benefits more than just your overall wellbeing and health—your fam will reap the rewards, too.
Can we let you in on a secret? There is no “right” way to meditate. There. We said it. The key is just to start. Even if it’s just for 1 minute. That’s one minute longer than what you did previously! Allow yourself to be perfectly imperfect. Even we struggle through some days.
Our hope is that these monthly tips will help you figure out what works for YOU. It’s your practice to mold and shape. You can set aside a minute (or three!) every day to tune in to yourself. It’s seriously helped us become better mamas, friends, partners, and overall human beings.
Meditation Tip #1: Move your body before sitting down to go inward.
Traditionally, yoga asanas (or postures) and pranayama (breath control) are actually meant to prepare the body for meditation. You don’t have to do a yoga flow before sitting on your mat, but getting out of your head and into your body (even briefly) can make it easier to then sit in stillness.
Next time you sit down to meditate, put on a song and dance around for a few minutes beforehand. Go for a run and then end with stretches and journaling (that’s meditation, too!). Whatever way feels good to move your body, do that, and then sit down to meditate.
Meditation Tip #2: Listen to music before you go within.
Meditating used to be hard for us also. It was like our minds kept spinning and wandering off to something that needed taking care of in the future. The key to meditation is being present! A tip that always works: listening to soothing music before drifting off into meditation. Like Delta Waves, Rain and Thunder Sounds, and even Mantras.
A great app that can help with this is Insight Timer. This app has everything you need to get into a state of being present for your meditation. Even searching mantras on Spotify will help you find beautiful sounds to calm your mind ♀️♀️♀️
Meditation Tip #3: Let go of your expectations
This tip is tough but so important. We’ve said it before, and we’ll say it again: There is no “right” way to meditate. Meditation is a unique experience for everyone. Many think meditation means you sit in silence for hours and hours contemplating life, quieting the chatter of the mind, thinking about absolutely nothing. For some, this may be true, but it certainly isn’t for everyone.
Don’t limit yourself to a certain meditation style or even a specific amount of time. Three minutes is just as good as thirty when you’re a beginner! Experiment and see what resonates with you. Do you prefer a gentle guided meditation that includes positive affirmations? Do you like chanting a specific mantra over and over? Maybe a walking meditation, focusing on nature and its abundance is more your style?
Just because it isn’t what you “think” meditation should be, doesn’t mean it’s not. Some people find a meditative state by journaling or even washing dishes. Maybe your meditation involves preparing a healthy meal or weeding your garden (literally and figuratively).
Whatever works for YOU is what’s right. And you don’t have to do the same thing each time. Every day is different, so it may take you a minute to settle in some days. It’s a practice for a reason. Let go of the expectation that it will be “perfect” every time—and don’t get discouraged when it’s not.
Meditation Tip #4: Chant your way to relaxation.
This tip might seem like a weird one, but it’s guaranteed to help you #zen out (and zone out) in no time.
Chanting, or literally repeating a sound or a mantra over and over again, is a great way to kick off a meditation. You may have witnessed others chant in meditation (or just picture the stereotypical chanting yogi, that’s fine too), and think they look kind of nuts, hah, but there’s a history and science to sacred sounds like OM. Studies have shown that OM meditation specifically can boost relaxation and deep focus.
Let’s give it a try. Start with repetitive sounds like OM and repeat consecutively for 2-3 minutes before going into your meditative state.
Even if you don’t go longer than the few minutes of chanting, you just meditated! Did time fly by? Let us know in the comments!
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