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How can I start a meditation practice?

Do you think of meditation and think you couldn’t do it? It’s not for you, or you just have no idea where to start? Well, this blog post IMG_0220will help you get started.  Most of the time I hear from mums is they don’t have time to meditate with a baby or child running around.  You can start meditating for as little as 1 minute and gradually build up.

Meditation is so important as it helps to calm our nervous system, we become calmer and able to deal with things easily.  Here’s a different way to think of meditation.  Every morning, we brush our teeth and take a shower to wash away the dirt from yesterday, but what about washing away yesterday’s stress?! Do you want to hold onto yesterday’s stress which after a period of time could turn into anxiety, stress and fear? Stress builds up in the body with pain and tightness. We tend to hold onto our stress and tension in our bodies, so by not focusing on our issues, we are just feeding our bodies with  more tension and tightness.  Would you prefer to live in the moment, trust your intuition and be more connected to your body? Making time to meditation and relax each day will help cope far more easily with life’s challenges.

Meditation Benefits

  • Reduced anxiety, tension and stress
  • Pregnancy – alleviate symptoms
  • Increased calm and pleasure
  • Enhanced immune function
  • Increased vitality and energy
  • Stronger connection and bond with baby

Here are my top ways to start meditating with limited time.

Breathing Practice – 1 minute

Start with a breathing practice – just bring focus on your breath – breathe in for a count of 4, hold it, then exhale for a count of 4. Then gradually increase the exhale to 6, 8, then bring it down to 4.  This should take 1 minute.

Walking Mindfulness Practice

Go for a walk. When you walk, take a deep breath with every step and feel the soles of your feet, focus on the sensations of the ground and your surroundings. Use all of your senses – what do you hear? What do you see?

5 Simple steps for developing a meditation practice during pregnancy

Step 1 – Set aside 5-20 minutes of uninterrupted time alone and in silence.  Turn off any distractions.

Step 2 – Sit comfortably with your spine straight and rest your hands on your thighs with your palms facing up

Step 3 – Slowly inhaling through the nose and exhaling through the mouth. Feeling a deep relaxation after every breath. You might want to use a mantra (word) on each inhalation and exhalation.  For example, if you want to feel more calm, on every inhalation breathe in calm and on every exhalation breathe out stress. Do this several times.

Step 4 – Repeat the breathing exercise for 5 minutes

Step 5 – Visualise your baby in your belly and imagine them happy and free.  Imagine a golden white light around your heart, send them your love, imagine your baby surrounded by the beautiful light of your love.  You can use this opportunity to send them a message or a vision of the life they are entering.

Breastfeeding

Use your breastfeeding of your baby as your meditation practice, think of it as a mindfulness and awareness practice.

Guided Meditations

There are so many guided meditations, which I love and it is how I started to practice meditating.  I will also be posting some guided meditations in the coming montths, so stay tuned for these. 

Did you like the post? Do you meditate? What will you take away from this?

 

 

 

1 Comment on How can I start a meditation practice?

  1. Ultimate Fidgeter
    March 15, 2017 at 8:10 am (6 months ago)

    Whenever I am in a bad mood or just a bit stressed light
    exercise always improves my mood (although it does
    this even if i’m in a good mood). I personally love yoga, but walking is great too.
    Especially since I can take my daughter along. I love reading,
    it tends to get me out of my head when I am stressed.

    Reply

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