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Posts Tagged ‘meditation’

How to create calm in your busy morning routine

Does this sound familiar?

Your alarm goes off and you automatically think of your never ending to-do list.

A sense overwhelm overpowers you.

Your heart races and you feel panic in your body. 

Coffee goes on and the hustle begins; get ready for work, prepare lunch for you and the kids, get the kids ready, drop them off to school, arrive at work.

….All the while you are thinking of everything you need to do.

Exhaustion has kicked in by the time you arrive at work so you buy another coffee and attempt to get something done.

You can’t quieten down your mind and so you just rush through as many things as possible aware that you are making mistakes along the way. 

Lunchbreak, what is that? You eat at your desk so you can pick-up the kids on time from after school care. 

Kids, tick! Dinner, tick! Get ready to do it all again tomorrow, tick!

The day is done and you consider sitting down to relax but you know you need to get some sleep.

So you lie there. Tired but wired because of feeling so overwhelmed and exhausted. You begin worrying you won’t get everything done and as a result you stay awake for most of the night.

This never ending cycle continues day after day after day…

Honey, take a deep breath…

Inhale through the nose and exhale with a big sigh out your mouth. This blog post will give you some simple strategies and tools to help you create more calm in your busy morning routine and throughout your day.

Breathe baby breathe

During your busy routine, ground through your feet and place your hands on your belly, then as you breathe in let your belly expand, and as your breathe out let your belly come back in.  This breathing technique is simple and easy to do and you can carry it throughour your busy routine from morning to night.

Benefits

  • Reduces negative stress by lowering the stress hormone – cortisol
  • Improves quality of sleep
  • Improves mental focus and concentration
  • Improves your mood by elevating the ‘feel good’ hormone

Put on some music

Music is known to be uplifting and can immediately take you out of a funk or a busy mindset because it relaxes you and just takes you out of your head. Just make sure you play some good uplifting music and nothing that will create anxiety or stress.

Benefits

  • Reduces negative stress by lowering the stress hormone – cortisol
  • Improves your mood by elevating the ‘feel good’ hormone

Meditate for Calmer Mind

Meditation is the best thing you can do to help calm the mind it has amazing benefits when practiced regularly.

Benefits

  • Reduced anxiety, tension and stress
  • Increased calm and pleasure
  • Enhanced immune function
  • Increased vitality and energy

Meditation changed my life

How to start a meditation practice

Mindfulness

Mindfulness is the practice of bringing your attention to the internal and external experiences occurring in the present moment. it’s a form of meditation and you can do this when you in the midst of your busy routine.  When you are washing the dishes, just be mindful and present with it or when you are washing your hair experience the internal and external experiences you are having with the process of washing your hair. Become more present in everything you do and you will pracitce mindfulness. This is a great practice to start doing even if it is when you are brushing your teeth as a first step and then gradually build until you start becoming more mindful and present throughout your day.

Mindfulness provides many benefits, including the ability to reduce stress, rise above self-limiting beliefs, improve focus, develop self-awareness, facilitate calmness, and handle difficult emotions such as frustration, resentment, boredom and anxiety.

 

All of these practices will not only help calm your mind and help you become grounded, but it will take the havoc out of that busy routine we go through everyday.

So, tell me in the comments below, if this blog post was useful and what you are most likely to start implementing from today.   Remember, to see the real benefits of any of these practices, you need to practice them consistently for at least 21-40 days.

 

 

Meditation changed my life

I love meditation, it has changed my life. I used to be the type that would meditate and then forget the next day. I would beIMG_0220 practicing meditation out of fear, instead of love. What I mean by that, is instead of finding the joy in my meditation practice, I was seeing it as a chore or something to tick off my list.  

When I started to evaluate my life on New Years Day I knew I wanted to make some massive changes in my life so I could help and serve others. If I wanted to change, I needed to do the work, so I made a commitment to myself to make my meditation practice my non-negotiable, so I could slow down and be more present.

My meditation practice makes me feel more grounded, present and connected to my body. It helps me slow down and be more still. I can tune into my intuition. When I don’t meditate i notice how differently my day unfolds, it’s more chaotic, busy and stressful, compared to the days when I meditate in the morning, I can be more present and mindful in my choices and decisions. I am a full-time working mum, but I always make the time for my meditation practice. It helps me slow down and stay connected.  I set my alarm 20 minutes earlier every morning and do my practice before I get ready in the morning, I don’t even have a tea or coffee beforehand. I like to start my meditation practice straight from bed after a splash of cold water on my face. My son has done a meditation with me before as well, sometimes he just likes to lay next to me when I am doing my meditation and that can be grounding too, that sense of unconditional love right next to you.

As for meditation practices, there are so many to choose from. I like to do either a guided meditation, breathing meditation or a kundalini meditation. I tune into my body on what it needs and that guides me to my practice for the morning.

Here are some of my favourite breathing meditations I enjoy doing, you can start with as little as 3 minutes per day and gradually build it up:

  1. Count each inhale and exhale – so breathe in 1, breathe out 2, breathe in 3, breathe out 4 and so on, until you reach 10, then start over again. Continue this for up to 3 minutes, and gradually build it up.
  2. Breathe in for a count of 10, hold the breath for 10 seconds, then breathe out for 10 seconds, keep repeating this cycle of breath for up to 3 minutes and gradually build it up.
  3. Hold your hands on your belly and as you breathe in your belly expands, and as you breathe out your belly comes in.

Have you tried meditation? Tell me about your meditation practice.

 

 

Week 2: Make Peace With Your Mind

Make Peace with Your Mind

 

Welcome to Week 2 of Make Peace With Your Mind.  In today’s vlog, I am sharing a simple yet very effective breathing meditation which will reduce stress and bring you into the present moment.  

Have you ever experienced times where something has totally pushed your buttons, causing frustration or anger, which then of course sends your mind into overdrive thinking about the problem to eventually come up with a solution?  Well this meditation is designed to reduce stress, bring you into the present moment and get you out of the overthinking mind.  

This breathing meditation practice can be done absolutely anywhere, you could do it in the morning when you wake-up or in the middle of the day.  

Feel free to share your experience in the comments below or on the Facebook page.  

Namaste

Michelle

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?