It’s not surprising that working mothers are stressed out. Managing your career and shouldering most of the child-rearing and household responsibilities isn’t just exhausting. It also puts a toll on our mental, emotional, and physical well-being. This eventually leads to taking out our frustrations to our loved ones or serious alignments including high blood pressure, heart disease, obesity, diabetes, arthritis, and sleep deprivation. It can also affect your memory, digestive system, and libido. You may even experience skin breakouts and hair loss.
How can we counter this stress? One of the most effective, and immediate, is through meditation and relaxation.
The benefits of meditation have long been studied. In fact, some healthcare providers suggest meditation as a treatment for many conditions since it can lower blood pressure, decrease pain, improve the immune system, and boost mood and brain function.
Research has also found that moms can better cope with the demands of their daily lives since meditation and relaxation. One study discovered that mothers who practiced mindfulness after giving birth reported lower levels of anxiety, stress, and psychological distress than those who did not. Even more interesting, the women who meditated were also less judgmental and argumentative.
With that in mind, I highly recommend that you get begin meditating daily. And, here’s five ways that you can easily get started today.
1. Find an ideal time and location.
Before you start practicing mindfulness, you first need to find somewhere that is quiet, peaceful and brings your happiness. This could be your bedroom, study, backyard, or by the poolside. Also, you should determine the best time to meditate. Early mornings or evenings are perfect since there aren’t as many distractions.
2. Just breath.
Breathing is essential to your meditation session. Breathing deeply helps calm you down. And, by focusing on your breathing you become more present. And, you can practice breathing techniques whenever and where you want.
3. Find your “momtra.”
This is a mantra, which is just a word or phrase, that you repeat to help you concentrate and quiet your mind. For working moms, you could repeat something like Everything thing I do serves a purpose for my family or I give myself permission to slow down.
4. Listen to soothing sounds.
If possible, meditate outside or open up your windows. The sounds of nature help us relax, because according to Health.com, “they physically alter the connections in our brains, reducing our body’s natural fight-or-flight instinct.”
5. Go on a guided journey.
When getting started with your meditation, you should turn to an app or watch a YouTube video. They’ve been designed to provide you with instructions and inspiration to help you relieve stress and anxiety, improve your sleep, or help you focus. These include Calm, Headspace, Meditation Studio, and Stop, Breathe, & Think.
I also suggest that you visit the Daily Calm on YouTube. Or, just suggest for the type of guided meditation you’re looking for. There are guided meditation videos devoted to stress relief, anxiety, sleep, focus, and new beginnings.