Meditating This Summer: A Guide for Mums on the go

As summer approaches, the longer days and warm weather can be the perfect opportunity to embrace new self-care practices. For busy mums, meditation is a powerful tool to cultivate inner peace, reduce stress, and enhance overall well-being. Whether you’re a seasoned practitioner or a complete newbie, this guide will help you incorporate meditation into your life effortlessly this summer.

Why Meditate?

I never use to meditate, I found it difficult and hard to concentrate and thought that everything had to be perfect for it to work. My mind always felt busy, my thoughts was elsewhere, and I couldn’t relax. I thought this isn’t for me. But I kept persisting and it has become my go to in times of stress and just to stay grounded in everyday life. I learnt from early on that your mind can wander and you don’t have to empty your mind, simple bring it back to the present moment. This became a gamechanger in how I meditated. As I started out my meditation journey, I  did some breathing exercises and kept it short. I had no pressure on myself that things had to be perfect, just keeping it consistent. As I continued I felt a difference and it became easier. Basically, the more you practice the better you get at it. Some days are easier than others but once you start it becomes a habit you don’t want to let go of.

 

The Benefits of meditation for Busy Mums

There are many benefits of meditation and it has significant effect on a person’s general mental and physical wellbeing. A study in  Health Psychology found that mindfulness meditation can reduce stress levels by up to 39%. Here are some further benefits when you practice meditation;

  • Stress Reduction: Regular meditation helps calm the mind and reduce feelings of stress and anxiety.

  • Improved Focus: It enhances concentration, allowing you to tackle your daily tasks with clarity and intention.

  • Better Sleep: Meditation promotes relaxation, making it easier to fall asleep and enjoy restful nights.

  • Increased Patience: As a mum, patience can sometimes run thin. Meditation fosters emotional resilience, helping you respond thoughtfully rather than react impulsively.

  • Mindfulness: It encourages living in the moment, which can lead to greater appreciation for everyday experiences, big or small.

 

Tips to Make Meditation Part of Your Summer Routine

1. Set a Regular Time

  • Choose a time that works best for you, whether it’s first thing in the morning, during the kids' nap time, or right before bed. Consistency helps make meditation a habit.

2. Create a Dedicated Space

  • Set up a cozy corner in your home with a cushion or blanket. Decorate it with calming elements like candles or plants. Having a designated space can signal your mind that it’s time to meditate.

3. Use Visual or Audio Cues

  • Set reminders on your phone or use an app to prompt you to meditate. You could also play soft music, or nature sounds to create a calming atmosphere.

4. Keep It Short and Sweet

  • Start small. Even a few minutes of meditation can be beneficial. It’s better to have a consistent short practice than to attempt long sessions that feel overwhelming.

5. Involve Your Kids

  • Make meditation a family activity! Invite your children to join you for a few minutes of quiet time or a short, guided session. This can foster mindfulness in them while allowing you to bond.

6. Embrace Nature

  • Take your meditation outdoors. Find a quiet spot in your garden or at the beach. The sounds and sights of nature can enhance your experience, making it more enjoyable and grounding.

7. Be Kind to Yourself

  • If you miss a day or find it hard to focus, be gentle with yourself. Meditation is a practice, and it’s normal to have ups and downs. Celebrate the effort you put in, no matter how small.

 

Meditation for beginners

Here are some different types of meditation that can help you get started. Try out a few and see what works for you and what you enjoy.

 

Guided Meditation

  • Apps and Videos: Use apps like Calm, Insight Timer, or Headspace, or explore YouTube for beginner-friendly guided meditations.

  • Focus on Relaxation or Mindfulness: Many guided meditations focus on relaxation, body awareness, or simply following the breath, making it easier for beginners.

Body Scan Meditation

  • Progressive Relaxation: Bring attention to each part of your body, from head to toe, noticing any tension and consciously relaxing each area. It’s a great way to unwind.

Walking Meditation

  • Mindful Walking: If sitting feels challenging, try a walking meditation. Walk slowly, paying close attention to each step, the feel of your feet on the ground, and the rhythm of your movement.

Loving-Kindness Meditation (Metta)

  • Practice Compassion: In this meditation, silently repeat phrases like "May I be happy, may I be healthy, may I be peaceful." Then, extend those wishes to others.

 

Using mantras

A mantra is a word, phrase, or sound repeated during meditation or other spiritual practices to help focus the mind and cultivate a specific intention or state of being. This is often derived from ancient Sanskrit, mantras can be secular or spiritual, and they have been used across various cultures for centuries. Repeat a mantra (word or phrase) such as “peace” or “calm” to help focus your mind. Traditional mantras like “Om” or “So Hum” also work well.

How to Use a Mantra in Meditation

  1. Select a Mantra: Choose one that feels right for your intention or state of mind.

  2. Sit Comfortably: Begin in a relaxed position, close your eyes, and take a few deep breaths.

  3. Repeat Silently or Aloud: Say your mantra aloud or repeat it silently, allowing it to synchronize with your breathing.

  4. Return to the Mantra When Distracted: If your mind wanders, gently bring your focus back to your mantra.

 

Benefits of mantras

Enhances Focus and Concentration - Repeating a mantra helps centre your mind, making it easier to maintain focus during meditation. Instead of getting distracted by random thoughts, your mind learns to settle on the mantra, reducing mental clutter and helping you stay present.

 

Reduces Stress and Anxiety - The rhythmic repetition of a mantra, combined with deep breathing, has a calming effect on the nervous system. This practice can lower stress levels, promoting relaxation and reducing feelings of anxiety.

 

Cultivates Positive Intentions and Mindset - Many people choose a mantra that embodies qualities they want to cultivate, such as "peace," "calm," or "strength." Repeating a positive mantra can create a reinforcing effect on your mindset, boosting self-confidence, gratitude, or self-love.

 

Helps Establish a Meditation Routine - Using a mantra can provide a sense of structure in meditation, making it easier to develop a habit. Beginners often find that it’s less intimidating than silent meditation, as it provides a focal point that’s easy to return to if their mind wanders.

 

Supports Emotional Healing -Repeating mantras with compassionate or healing intentions, like "I am worthy," "I am loved," or traditional phrases such as “Om Shanti” (peace), can aid in emotional healing and self-acceptance, giving you a powerful tool for self-care.

 

As a busy mum, finding time for self-care can feel challenging, but meditation offers a simple yet powerful way to bring peace and clarity into your life. By incorporating these techniques and tips into your summer routine, you’ll cultivate a sense of calm that positively impacts your family and daily activities. Remember, the key to meditation is consistency, so start small, be patient with yourself, and enjoy the journey towards greater mindfulness and well-being this summer.

Embrace this summer as a time of renewal and growth, allowing meditation to become a cherished part of your daily life. You deserve these moments of peace!

 

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