When you hear the word "meditation", you probably first of all imagine yogis, Buddhist monks, strange people, fascinated by esotericism. Or maybe scenes from the movie "Eat. Pray. Love" with Julia Roberts. In any case, we usually do not associate meditation with our daily life. And even more so, it is not clear how to sit in the lotus position, light incense, close your eyes and contemplate when children run around and do not give a minute of rest. And you just sit down, come running and ask what are you doing here, mom, are you doing?
However, I have good news! If you are not chasing exotic surroundings, every mother has at least three (and in fact, much more) meditation options at her disposal. You don't need a Buddha statue, a special place, or music. All you need to do is find something that suits you personally and is "compatible" with your children.
Let's start with the definition. What is meditation? This word means "mentally contemplate", "reflect". It is also a way to clear your head, put your thoughts in order, reduce stress, arousal, and calm emotions. These are deliberate actions aimed at feeling peaceful or focusing on something and solving a problem. In general, meditation can have different goals. For me as a mother, meditation is a way to find peace, to feel that life flows smoothly like a river.
Here are six of the easiest ways to meditate with children.
Method 1. Large mug of tea
Breastfeeding mothers will understand me - a cup of tea or other drink should be large. First, to get drunk. Secondly, as I found out, drinking tea with a leisurely stirring of sugar with a spoon, sipping a still hot drink, pensively looking out the window is one of the socially approved (that is, not considered strange) ways to keep quiet in a company, be alone with your thoughts, or not about than not to think at all.
Another socially approved food and cooking method is sunflower seeds. Yes Yes! Seeds are a routine and calming process, during which you often catch yourself not having a single thought in your head!
Did you know that children can meditate spontaneously? You may remember this yourself: when in childhood you suddenly "hung out" while dressing and getting ready to go to kindergarten or during dinner at the table. All thoughts disappeared and you literally ended up not here. But this state was usually interrupted by adults - the time you chose was not the most suitable one.
The state of "not thinking about anything" is one of the most difficult for those who constantly make many decisions and experience stress. But it is precisely these moments that temporarily turn off your thoughts and worries, allowing you to rest.
Method 2. Meditative drawing
Even if you do not draw at all, this type of drawing is available to everyone. Take your notebook and pen and start drawing patterns. Neither symmetry nor evenness of lines is important. Just draw floral or geometric or abstract designs. Flowers, hearts, spirals and waves. Use all of the paper space. Your head will be busy trying to figure out what else to fit on the sheet, and this focus on paper and patterns will pull you away from everyday thoughts.
Method 3. Knitting
Start knitting a simple thing that does not require counting loops, high precision and patterns. And not very big. A scarf or hat on knitting needles or crocheted is the optimal size. Not all mothers are given children to tie, but if you have a minute, try it. Experienced knitters cannot be pulled away from knitting - they themselves say that it is soothing. It's all about routine light work with your hands, which relieves the brain. And the more important the process itself, the better for you. You knit for yourself and you knit.
Method 4. Modeling
Sculpting is a meditative process that both mothers and children will appreciate, because the mother stays close and does not go deep into herself. From plasticine, dough or maybe sand (sand in a sandbox - in summer, nowadays popular kinetic sand - in winter) - choose materials that are pleasant to you and start sculpting with your child. Roll balls, sausages, sculpt hearts, circles, squares, simple creatures. Focus on the process, not the result: you spend time with your child, do not waste time, but show him an example, mold for him, communicate. And at the same time, the nerve endings of your hands are stimulated and thoughts are freed. When the material is chosen correctly, you will feel the pleasure of tactile sensations, and the process for the sake of the process, legal "doing nothing" - this is what we, adults, are so lacking!
Method 5. Contemplative walk
The way to meditate while walking is associated with breathing techniques and contemplation. When the kids are sleeping in a stroller or playing enthusiastically in the sandbox, in general, they are safe, you can use this time not for the phone and the Internet, but to put your thoughts in order. Focus on the nature around you: trees, grass, sky …, breathe evenly and measuredly. Breathe in. Exhalation. Breathe in. Exhalation. Slowly and carefully consider the world around you. Look for interesting details, immerse yourself in them, find beauty, harmony and regularity in shapes and colors. Such concentration on details helps to see the world in a new way and occupies consciousness very much, giving rise to new ideas and thoughts as a result.
Method 6. Zen stones
If you have a pile of flat, pebbly sea stones, try making a Zen pyramid with your child. This activity requires concentration, so it cannot be unequivocally classified as relaxing. But this is both a change of activity, and a good joint activity that trains patience and sleight of hand in you and your child.
The ability to relax and change the course of your thoughts by an effort of will does not come immediately. There is always something distracting and obsessive thoughts strive to interfere with you. But over time, you will find it easier and faster to disconnect yourself from everyday life in order to find pleasure in simple routines. I recommend that all moms pay more attention to their thoughts, their stress levels, and occasionally resort to simple relaxation and meditation techniques that are available to everyone.
Julia Syrykh.
Designer. Writer. Mother.
Author of the book "Positive Motherhood or How to Raise Children Easily and Effectively"
