Yes, practiceS, I have multiple. No, I am not 100% loyal to my meditation provider/ teacher/ guide, technique or even particularly disciplined about when or where or how long I do it. But here’s the thing, you don’t need to be to benefit. And the benefits are great. If you need convincing, my no. 1 choice of meditation app, the one I actually pay for a subscription to (and only just found out I could have been getting student rates all these years – doh!), Headspace, has a Netflix series called Headspace Guide to Meditation about the history and brain science and how-to. Check it out if you’re keen for some mindfulness education or a refresher to motivate you to get back into it, if it’s been a while.
Note: You don’t NEED to pay for any of these things or any others to meditate, you just need yourself and some space and quiet (actually even that is not essential, more like preferable) if you know the basic principles. And if you don’t, you could borrow a book or ask a friend or Google it (I just did and found this free podcast that looks good, I will be having a listen soon myself!), I just like the guidance and accountability these tools give me.
So, that photo above of me on my meditation stump in my backyard was taken mid-2020 by my mother-in-law (who I think I asked over for some support with her darling granddaughter) which was midway through my second pregnancy that saw me suffering terrible morning sickness and resulting perinatal depression. Meditation was part of my treatment plan, both because it has helped me in the past during difficult bouts of mental health and also because my GP, psychologist, perinatal mental health nurse and PANDA resources all recommend it based on the proven effects it has on slowing down your breathing and heart rate and therefore relaxing the nervous system, decreasing stress levels, increasing positive thoughts and delaying impulsive or less-than-ideal responses to difficult situations (like, for example, your toilet-training toddler throwing a tantrum during your third vomit of the day).
Meditation is not just a treatment for when things aren’t going well, in fact it is even more effective as a preventative method when it comes to optimal wellbeing and particularly positive mental health. It is also a fantastic form of physical and mental rest, accessible anywhere your brain and breath are (everywhere!), especially when you are not getting enough sleep and/ or cannot take a nap/ lie down when you are tired.
With this in mind, I try/ I endeavour/ I plan/ I intend… I don’t know the right word for saying I want to and sometimes do but also often forget or fail to and then forgive myself for it because…it’s hard to do all the things I know are good for me and my family. Looking after my family is hard. Looking after me is hard. Making the time and my sneaky thoughts to stop or at least slow down to do the thing can be hard but in reality, when I do, it makes it all feel easier. And I actually really enjoy it.
Back to my practices, if you’d like any ideas or inspiration for your own space and quiet, here are 10 times that meditation has helped and does help me that I hope might help you, too:
- Now (two/ five years postpartum): at this stage of my matrescence, a guided Headspace meditation is my preference. I just did the Everyday Headspace ‘daily meditation’ on stability after my heavenly sleep-in on Saturday, out the back sitting on a chair in the warm sunshine:
- (Almost) Every night: before I go to sleep I do a mini meditation, I described this in detail in my e-book and here is a free excerpt with that page:
. - During both my pregnancies and labours: my favourite meditation was the Hypnobirthing Rainbow Relaxation from The Mongan Method book (Australian version) that came with a CD and I put the mp4 on my phone. I also LOVED my in-class meditations during prenatal yoga by The Nourished Mum/ Nadia Parisi.
- Conscious Conception and Early Postpartum: the Insight Timer app – in my “Recent” list is Jody McGrice’s Returning to Wholeness, Jason McGrice’s Moon Connection, Karlee Imogen’s A Mother’s Heart, Richard Ross’ Inner Voice and Anki Groening’s Womb Healing. Album (purchased via Apple Music on my iPhone) Jane Winther’s Yoga Music Collection – Deep Rest which was on the advice of my usual yoga teacher (details below) before I could return to physical practise following the birth of my first child.
- Before, during and after children: ever since I’ve lived in Adelaide I have been relaxed, soothed, transported and held by my regular yoga teacher, Annie Bargery’s (YOGA in Port Noarlunga) varied and beautiful meditations at the end of class.
- Recent guides from 2022 and 2023: Taryn Brumfitt and Dr Zali Yager’s Self-compassion meditation from their book Embrace Kids (shared in my previous post here) and Tricia Hersey’s Rest meditation practice from her book Rest is Resistance here:
(if these images are too small and you’d like to follow the guides, please let me know and I will send the pic to you) - Mindful showers: Another excerpt from my e-book is My Nightly Shower Affirmations which helps to land back in my body, restore gratitude and hope and take a moment just for me:
- Always: I am always open to others’ guided meditation recommendations or tips and recently my Sydney bestie shared with me her new daily manifestation one which was a five minute online audio stream from an online program she has been loving.
- Sometimes: When it feels right, I invite a close friend to sit in meditation with me. Especially when they are needing an anchor themselves and we are spending time together when I would normally do it alone anyway.
- Randomly: When I have the capacity to catch myself and pause because I am overwhelmed with emotion, on the receiving end of someone else’s explosion (usually my children’s) or even simply with a while to wait or a minute to spectate, I run through one or two or all of these techniques to help keep me in the present moment: *some deep breaths, a slow body scan or place my focus on my senses to see what I can see, hear, smell, taste and feel.
*Here is an excellent video on a breathing technique to help you “calm your farm” that I recently found, great info if you watch the whole thing but if you need help fast, go to 8:20). I came across this when I was researching Wellbeing & Resilience Expert Madhavi Nawana Parker of Positive Minds Australia because I was going to her parent information session at my daughter’s school (and it was also perfect for the Health & PE assignment I was working on for uni!)
#meditation #mindfulness #headspace #positivepsychology #rest #relaxation #RnR #MyRnR #selfcare #compassion #kindness
#restwellmotherloverzzz ✌🏻🌙 🌻