How Two Minutes of Daily Meditation Can Change Your Life
Can you remember a time in your life where finding an extra two minutes was a breeze? If so, chances are that was before you became a mom. When finding the time to eat, sit down, or even shower wasn’t a challenge. You may be wondering if you’re ever going to find time to slow down, and find inner silence in the middle of the chaos of motherhood.
Well, here’s the good news: you don’t need a designated area, or time away from your baby – you don’t even necessarily need quiet. Traditionally meditation was done in silence, but we’re all about recognizing that if modern moms are going to be able to receiving the nurturing we all need and deserve, things are going to have to change.
Let’s not even call it “meditation.” Meditation comes with lots of baggage for a lot of people, because many of us tried it and decided we’re not “good” at it. Instead, try thinking of it as slowing down and accessing your inner resources for just a minute a day.
While it sounds like it couldn’t change anything, allowing ourselves a morning routine that includes just one-two minutes to sit and breathe can be life-changing. It’s not just calming – it’s the difference between a day full of putting out fires and checking off tasks, vs. a day of being in awe of the magical way the universe seems to rise up to support us on our true path.
This little morning practice can help us to see our children with less of our own desires and projections for them – and more for who they truly are and what they need, right now.
Ready to give what the Ma Power Practice a try?
Remember the power that moved through you during labor? How you had to give it space and let it do what it was there to do – bring new life into this world? That power is in you now as it was then. Taking the time to just sit and breathe helps you to tap into that same power.
We call these two minutes our “Ma Power Practice.” That’s because this time is all about remembering that we have the power to choose where we place our attention. And if we can harness this power, we can learn to co-create our lives with it.
When you’re ready to begin, set a timer for one or two minutes, or five, if you have it. I like the Zen Timer app (it plays a lovely chime when your practice is complete), but you can use the built-in timer on your phone, or any timer you have on hand.
Sit comfortably on your bed, the couch, the floor – whatever works for you in the moment. Start with three Ground Breaths: breathe in through your nose, and exhale through your mouth, twice as long. Whisper “ha” as you exhale, and gently draw your low belly in to engage your core and empty out fully. Inhale all the way into the back of your lungs and expand upwards.
Do this three times.
Then, begin to notice your thoughts. The key to the Ma Power Practice is instead of being lost in thought, or trying to “clear your mind,” gently bring your attention to the space around the thoughts. Notice the space between, beneath and all around your thoughts. This is the context it’s all happening in: awareness itself.
Allow yourself to become spacious as this awareness expands. Float in awareness. Rest like in those moments before you fall sleep. Know that if you let the thoughts go for now, they’ll come back if they’re useful. Stay here for as long as you need.
Once you practice is complete, you should feel relaxed and recharged.
When starting out, try not to be too hard on yourself! The brain makes thoughts – it’s just what it does. When you find yourself planning, worrying or judging – bring your attention lovingly back to the spaces in between your thoughts.
Want more meditations to do?
I’d love to help you create your own customized Power Practice, that fits with what YOU need and want, as well as your busy schedule.
Join me for my self-paced, fully guided Ma Meditation & Power Practice program for busy mamas. Get it here (members get 10% off and up to 30% with Karma Points).
If you’re not ready to fully commit yet (and that’s ok!) click here to start your free two week trial to Ma Yoga Living, and see what we’re all about.