This meditation created by Hunter Clarke-Fields is designed for mothers to become grounded and centered as the day begins. It will help you find your core of peacefulness and share it throughout your day. Practice this regularly to create more peace in your home.
A Morning Meditation for Mothers
First find a quiet place where you can sit comfortably. If on a chair, make sure both feet are firmly touching the ground and you are sitting away from the seat back. Let your spine rise tall and sit like a queen. Close or soften your eyes.
Take a deep breath in and roll your shoulders up by your ears.
Breath out to roll the shoulders back and down.
Notice where you feel the breath most - your nose, your chest, or your belly. Choose one place to put your attention on your breath. Focus your attention on your inhales and exhales for a few moments (or minutes, depending on how much time you have!).
Now invite in a sense of calm as you breathe in. As you breathe out, allow yourself to release some tension from your body. Say the following words to yourself for a few slow, mindful breaths, staying with this as long as you need:
Breathing in, calm
Breathing out, release
Now, as you breathe in, sense your connection to the earth. Sense your solidity and your groundedness. With yourself anchored in that groundedness, as you breathe out, allow your heart area to open. Say the following words to yourself for a few slow, mindful breaths, staying with this as long as you need:
Breathing in, grounded
Breathing out, open
Finally, as you breathe in, imagine yourself being filled with lovingkindness. You can even picture in being poured into you by a figure who embodies lovingkindness. As you breathe out, touch the center of peacefulness within yourself. Say the following words to yourself for a few slow, mindful breaths, staying with this as long as you need:
Breathing in lovingkindness
Breathing out, peace
Hunter Clarke-Fields, MSAE, RYT, is a mindfulness mama mentor. She coaches smart, accomplished, over-stressed moms on how to cultivate mindfulness in their daily lives. Hunter has over 20 years of experience in yoga & mindfulness practices and has taught thousands worldwide. She has the dharma name, "Calm breath of the heart." Head over to HunterYoga.com to get a copy of "5 Simple Things You Can Do Today To Be Less Irritable With Your Child."