How to Slow Down with Meditation

We often hear about meditation as being a necessary way to unplug from our busy, over connected, over stimulated 2019 lives, but it’s a practice that’s been around for over 5,000 years. According to Google, We can thank Guru Maharishi Mahesh Yogi for bringing meditation to the mainstream. He’s the founder of the Transcendental Meditation movement that’s been around since the 70’s. Fast forward to present day, and the meditation trend is a huge part of our culture. If you look around Austin, there are meditation classes, meditation studios, and even meditation pods in common work spaces. 

I’ve been a yoga student for 15 years, and have heard great things about what meditation can do for the mind, body, and soul. However, my meditation practice didn’t stretch beyond savasana after yoga class and even that was difficult some days!! BUT I will try about anything for a bit more CALM in my life. 

As a Type A Mom I decided to give myself 30 days to see if the meditation hype was worth it in my life. Here’s how I was able to fit meditation into my schedule 

Make Time!

For me, meditation works best in the early AM, immediately after I wake up. I meditate for 5-10 minutes while my coffee brews. I get clear about my day and then journal directly afterwards about the “stuff” that comes up. It’s so helpful to organize my anxious thoughts or crazy epiphanies or just write out my goals for the day/week/month.. Or even hour!

The key to creating a routine around meditation is to find a time and space that works for you. Think about your day.  Are there slower moments of calm in your day that you can carve out time for meditation? Right after you wake up, kids’ nap time, your lunch break at work, post workout, right after school drop off? Start to take ownership of these moments, schedule meditation and savor it!

Just Breathe

One of my yoga teachers taught me Dirga Breath or 3 part breath. It’s a super simple

  1. Find a comfortable seat and if you are in a chair uncross your legs and let the soles of your feet find the ground.
  2. Inhale: Start to fill your low belly with breath then let the air move into expand the chest/ heart space and then into the throat/ temple area.
  3. Exhale: let the air exit in the exact opposite way of the inhalation- throat, chest, belly.  Repeat for 10 breaths or more!
  4. Sit for a moment- What do you notice? Do you feel lighter, clearer?

I’ve also heard great things about Box Breathing. You breath in or inhale your breath for a count of four, hold your breath for four, and exhale for four. Continue for 4 minutes.

Stay Consistent

Habits are formed in about 30 days, so commit for a month and see if it’s worth your time. I notice differences between mornings I keep my meditation “appointment” and mornings I skip it.

Just Be

Enjoy the quiet, repeat a mantra, give thanks, take the precious 5 minutes and relax! Focus on your breath and calm your thoughts. There is no right or wrong way {or time} to meditate. The goal is to make your mind feel relaxed. The job of motherhood can leave you feeling depleted,  anxious, crazy, and exhausted. That’s exactly why even the briefest of meditative moments can soothe your soul and rejuvenate your spirit.

Take these moments and give back to yourself with meditation, positive vibes, and so much self love! I hope this meditation brings peace and a sense of calm into your day!

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Cortney

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Welcome to Happy Dinner! I’m Cortney, a Holistic Health Coach, wellness entrepreneur, wife and Mama of two, here to make holistic health simple and engaging!

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