Quick Meditations and Affirmation for Mom-Full-ness
The other day I was reading Baby+Co magazine. I came across this awesome article about what to do for when feeling overwhelmed and I just had to share this with you :)
Find gratitude: Sit Comfortable, Close your eyes and imagine all the things that you are grateful for in your life.
To feel more energized, Try this Pattern: Set a timer for two minutes, close your eyes, then breathe in through your nose for four counts and out for three. Inhaling stimulates your sympathetic nervous system helping you feel animated and active.
To feel more control, try the 4-7-8 breathing exercise: Inhale quietly through your nose for a count of 4. Hold your breathe for a count of 7, making a whooshing sound for a count of 8. The repeat the cycle four times for a total of four breaths.
Take time-out, 10 minute walk: Do not bring a cell phon, music or any other electronic. device with you-just unplug.
Create a “momtra”: This is a word or phrase you repeat over and over to help you quiet your mind and enter a deep state of relaxation. Ease, peace and patience are a few great example for busy moms.
Set a three minute timer: Spend the first minute considering yourself, your feelings and thoughts. Ask a question. “How am I doing right now?” and see what answers arise. Use the second minute to keep awareness of your breath. Spend the last minute noticing how the breath effects the rest of the body.
To feel calmer, try this pattern: Set a timer for two minute. Inhale for three counts and exhale for four. This triggers your parasympathetic nervous system, which can help you relax.
Ground yourself with your senses: Notice five things that you can see, Notice four things you can feel, Notice three things you can hear, Notice two things you can smell, Notice one thing you can taste.