One of the best things I’ve done for myself this year has been to start a regular meditation practice. It’s something quite new to me – and to be perfectly honest, it’s something way outside my comfort zone!

But over the past several months I’ve come to realize what an incredibly powerful tool meditation is for new mothers.

As mums we can easily become overwhelmed by the enormity of our role. Every decision seems impossibly important. We find ourselves busily plowing through days – doing lots, but somehow not achieving much. Our minds suddenly cannot seem to be quietened.

If this sounds like you – meditation could be a wonderful solution.

Uncertain about meditation? Don’t be.

Meditation doesn’t need to be scary – we don’t need to climb to the highest mountain in our village and sit upside down cross-legged on a bed of lotus flowers in order to meditate.

We can do it anywhere, anytime, and there are several different forms of meditation you can try.

At its core, meditation is about allowing the mind to be still, calm, to focus. By allowing our mind to quieten, we also quieten our body and soul. Letting go of stress, anxiety and other negative emotions is the key benefit.

Here’s a few different meditation strategies to consider.

1: Mindfulness:

  • Find a quiet, comfortable place to sit. Stop everything you’re doing and simply focus on your breathing. Focus on breathing deep down into your belly, not high into your chest. Focus your mind on the breath – in and out.
  • When you notice your mind wandering – which it will! – Just be aware of this wandering, let the thought go and bring your attention back to your breath.
  • Try this for a few minutes every day.
  • I find this is a particularly good technique to use if you need a “time-out” from a crying baby. Put the baby in a safe place – on his or her back in the cot – and walk outside to try this technique for just a minute or two. It could be just enough time to break the cycle of stress and anxiety you feel building up, which allow you to go back to your baby with a calmer focus. Babies pick up on our emotions – if we can remain calm, it will help baby to learn how to be calm.

2: Your Mummy Mantra

  • A mantra is similar to mindfulness meditation, but it can be used for a shorter period and you focus on a word, sentence or phrase which has meaning to you and calms you.
  • It could be a simple word such as “calm”, “peaceful”, “relax”, or it could be a more meaningful sentence such as “this too shall pass”.
  • Silently and calmly repeat the word or words to yourself, for as long as you need. Don’t try to change your thoughts, just allow the process to calm your mind.
  • This is a great technique to use when your baby or child is upset or causing a scene in public – such as at the supermarket!

3: Moving meditation

  • This is a great one for people who don’t like to meditate or “can’t handle” sitting still – great to practice while walking bubs in the pram.
  • Find a calming, peaceful place to walk – along the beach, a park or trail is great to increase your connection with nature.
  • Before you start your walk – stop for a moment to appreciate your surroundings, then bring your focus to your body. Feel the weight of your feet on the ground, feel the movement of your legs striding, feel the lift of your torso holding your body up. Raise your face up and feel the sun on your face. Concentrate on how your body moves and the sensations of this movement as you walk.
  • Mindfulness is key here – being aware of your body and its surroundings.

4: Guided Meditations

  • There are literally thousands of guided meditations on the internet – some better than others. My advice is to simply google the sort of meditation you’re after, eg. “guided meditation for stress relief”, “guided meditation for confidence”.
  • Listen to a few and choose some that you like. You can then download your favourites to your iPhone – you can listen to them anywhere – take your baby for a walk in the pram and take a few minutes to sit at the park and meditate.
  • I quite like Meditation Station on iTunes – lots of free guided meditations for different topics.

5: Take a class

  • A formal class is a great way to get the maximum benefit out of meditation, as you can be led by someone trained in meditation techniques.
  • Most yoga classes will include some kind of guided meditation at the end, which is always great. Also, many massage practitioners will include some form of guided meditation at the end of their treatment.
  • Another great option is an actual meditation classes – there are several around Adelaide – just google meditation in your local area – you might be surprised what you find!
Author

Sarah Hausler is a Women's Health Occupational Therapist and owner of Bloom Wellbeing. She is passionate about helping women to live their best life and adjust to the physical and emotional demands of being a new mum.

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