Mini-Tations: Two-Three Minute Meditations for Mothers

"I do not have time to catch my breath, let alone sit for 15 minutes and meditate." This is a phrase I hear all too often, while lecturing new mothers on beginning meditation.

Some may think I have my work cut out for myself when recognizing that most new mothers are running in so many circles that they become frustrated and possibly a little unreasonable. But reasoning with them is not something I expect to do. All I have to do is present the facts, and add some interesting 2-3 minute 'mini-tations.'

Mini-Tations are quick ways of having a quite moment, lasting only two or three minutes.

As I begin to describe what meditation is, in a no-frills manner, mothers beginning to sit up and take notice. The main purpose of meditation is to eliminate outside thoughts or distractions, in order to still the mind. New mothers are prime candidates for needing to eliminate distractions. It is very important that they stay focused and aware every minute.

Not only do they need to be totally immersed in paying attention to baby's every need, but details of the rest of life need attention as well. The dirty clothes must be washed, the carpet must be consumed, the groceries must be bought, the phone must be answered, dinner cooked, and on and on and on … (somewhere in there comes the attention for a husband, too) .

It would seem that taking care of baby would be a fulltime position. But somewhere along the way, the rest of the chores must be attended to. Even though there is no time to be selfish, taking care of self is of paramount importance.

Many new mothers are also trying to work outside the home at least part time if not back to the full rat race. So when I offer them the chance to take a well deserved two minute reply – that seems to fit into the scheme of things.

Research has been done by various organizations, such as West Oakland Health Center in California, and the Stress Reduction Clinic at the University of Massachusetts. It has been found that meditation not only reduces blood pressure and heart rate, but reduces stress and tension. It decreases anxiety, builds self-confidence and allows you to sleep more soundly.

Your mind relaxes to the point that it can deal with problems that arise during the day. A sense of peacefulness comes over you and you are able to make better choices with less up-tight feelings.

New mothers can not afford to not do this!

This is the list of several Mini-Tations that they can do at any time during the day:

1. Focus on your toes. Yes! Your toes. Notice if your shoes are too tight. If so, take them off. Wiggle your toes. Pay attention to how free they feel out of the shoes. Take the bottle of baby powder and sprinkle it on your your toes. Feel how smooth they are with the powder on them. Promise to free them a little later as you slip your shoes on again.

2. Sit comfortably for two minutes. Make sure the television is off. Listen to the sounds around you: the furnace / air conditioner running, the tick of the clock, a breeze blowing in the window, the birds singing, the traffic sounds down the street.

3. Smell the new baby smells: fresh bedding, baby oil, dirty diaper pail.

4. Softly, slowly singing a lullaby to your baby.

5. Rock your baby to sle

How to Meditate – Begin With Correct Posture

1. Settle into your meditation sanctuary with some deep breathing to calm your mind and body. Most people prefer the lotus or half-lotus position. If you prefer you can also meditate while sitting in a chair or lying down. If you like you may even float on or in water found in a bath or pool.

2. Straighten your back without straining your body to do so. Your muscles and joints ought to be relaxed, or in a position to become relaxed. If you are straining yourself to be in a position stop and work on finding an arrangement is not stretching or compressing any part of your body. Stretching and contortion is a different practice.

3. Support your hands so that they are supported and do not strain your shoulders or you’re the muscles between your shoulder-blades. Most commonly people use a mudra, or hand position, with overlapping, not inter-twining, fingers at rest in-front of thumbs touching at the tips.

4. Roll your shoulders back to open your chest. Do not pull your shoulders back and strain your body, the goal is to open your chest to allow your lung capacity to be as large as possible.

5. Maintain the best angle of your head for clarity and breathing. With the back of your head relaxed with your chin tucked so that your neck is long and open all the strains will be neutralized.

6. Relax your facial muscles. Review each of your features on your face and release any tension.

7. Begin.

Self Hypnosis Vs Meditation – Which is Best For You?

Self hypnosis, or auto hypnosis, is defined as entering the state of hypnosis on one's own, without the assistance and guidance of a hypnotist or hypnotherapist.

The benefits of self hypnosis are similar to those of meditation, because the same brain wave states, chiefly alpha and theta, can be achieved in self hypnosis. Therefore, if one is choosing a method to reach these brain wave states to accrue their beneficial effects, the choice of self hypnosis or meditation is an individual one.

Self hypnosis is more commonly associated with providing suggestion to the subconscious mind with the goal of changing behavior than meditation is; however, meditation upon a given phrase or desired goal can also provide this type of suggestion, so in some ways the lines between the two techniques blur here as well.

The chief differences between self hypnosis and meditation lie in the primary goal and the method of achieving the trance state. The primary goal of self hypnosis is most often to provide positive suggestions for change to the subconscious, while the primary goal for meditation is usually to achieve a relaxed, thought-free state in alpha or theta, with the goal of training the mind.

The method of achieving the trance state is a significant point of difference. While there are a variety of different techniques to achieve either self hypnosis or meditation, self hypnosis is generally achieved in a more structured way, by following a count-in or a proscribed method of tiring the conscious mind by counting objects, etc. Meditation is generally less structured, achieved by either closing one's eyes and repeatedly bringing the focus back to the breathing or focusing on a point such as a flame, while gently releasing thought. If analyzed carefully, someone experienced in both meditation and self hypnosis will recognize that both methods of entering the trance state involve the same mechanisms of tiring the conscious mind, through eye fixation or confusion, etc.

Therefore, since the benefits of entering the trance state (eg, alpha or theta brain wave states) through either technique are similar, and both techniques can be used for relaxation, brain entrainment, and programming the mind with positive suggestions, the choice of meditation or self-hypnosis is really an individual choice. Often this choice comes down to which method works best for the individual to enter the trance state quickly, easily and reliably.

How to Meditate Effectively

Meditation is the practice of bypassing the conscious mind in order to connect with the subconscious mind. Some may call it the higher self or soul. In order to achieve the benefits of meditation, you have to know how to meditate effectively. When you learn the correct meditation techniques, you will be able to relax, let go of your stress and worldly worries and get some answers to your most pressing questions.

Meditation is something anyone can master with patience and persistence. In the beginning, the most important challenge you will face is quieting your thoughts. Your conscious mind is so used to being the boss, that it can be hard for it to let someone else take the lead for a while. Many books and many gurus will tell you about various techniques to lose those annoying thoughts that disturb your session. But it is not always easy to be able to let go, to get your mind to stop its endless chatter.

One thing that helps a lot of beginners is trying to focus on something repetitive, like the ticking of the clock. The point is to occupy the conscious mind with something so it will not feel free to talk so much. Dr. Brian Weiss says in his writing that you can imagine yourself sitting at the bottom of an ocean and hearing all the calmness and as your mind sends a thought your way, just imagine it floating up to the surface and disappear. This can work if you practice. It can take months of practice, but the rewards are priceless and worth everything you have got.

Something interesting here is that our brain goes through many frequency cycles every day, each frequency producing different effects in the consciousness. However, it can be difficult to stay in that frequency because we are rarely aware of these things going on in our brain. About 170 years ago, it was discovered that sound waves can help. These sound waves are called Binaural Beats, Monaural Beats and Isochronics. These sound waves help us get our brain to the desired frequency where it can meditate effectively. This process is called 'Brainwave Entrainment (not entertainment)'.

There is a difference between Binaurals, Monaurals and Isochronics which affects the effectiveness of our meditation. If you are a beginner, you want to start with Binaural beats which send sound waves of different frequency in each ear and the brain actually hears the difference between the two. What I mean by that is, our ear is unable to hear anything under 20 Hz, so if you want your brain to hear something that is 6 Hz, where it will go into an altered consciousness, you need to hear 200 Hz in one ear and 206 Hz in the other. Binaural beats are used by beginners to help them move from the Beta every-day state to the Alpha state where your mind takes on a more powerful role in calculating, higher language function, and higher cognitive understanding. This can take a lot of practice to achieve without the help of sound waves. The next level is the Theta state which is said to be the "Gateway to Eternal Bliss", but you do not need to worry about that in the beginning.

All the very best and I hope you are able to explore your higher self and unleash the power within you!

Meditate Your Way Through to Relief

Meditation is when you enter into a deep quiet space within, going beyond your individual concerns, fears and needs. Meditation is a very good way of dealing with stress it gives you a sense of relief, but for it to be effective one has to be focused.

The mind is always preoccupied it is constantly jumping from one thought to the other. For you to have peace in your mind you can practice meditation. The practice of meditation is a way of giving the mind something to do. In this way the mind calms down and your whole being relaxes completely. It may be difficult at first because you're dealing with so much stress, pressure and frustration. Meditation can also help one to get rid of negative feelings such as anger and violence. The more you meditate, the less stress you get.

There are various ways of practicing meditation, but no single way is more effective than the other. One can develop his or her style to fit one's needs.

There is the instant inner conscious relaxation in which you either sit in an upright chair or lie on the floor. You then breathe out tension, breathe in ease at a count of three breaths and then relax your body.

One can also practice meditation when walking, you can do this on your way to your office, in the garden or in the park. Take a nature walk, nature walks are peaceful.

Find a quiet place and sit with a straight back and relax, then take a deep breath. Deep breathing can help one to feel relieved and relieve stress. Take a few deep breaths and as you breath out relax yourself and visualize all the tension in your body being released.

Make it a habit to be sitting straight, practice good posture when sitting down. To meditate sit up straight, put your feet flat on the floor and your thighs in an angle towards the floor. Push your chest back and relax your shoulders. Stay in this position for a few minutes and try not to slouch and you see how relieved you are at the end of the exercise.

Another way of practicing meditation is by praying. Prayer changes things so make a habit to pray daily. Pray yourself into a stress free life, have faith and stay positive. Make a commitment to pray for things to change in you life positively, pray until you see result.