If you just saw the word “meditation” in the title, you might be having second thoughts about reading this post.  You don’t have time for that, you don’t do that kind of thing, or you wouldn’t be very good at anyway.  Just give this a chance for a moment.  Learning how to calm your mind with meditation can be very valuable, even for busy parents.

When your preteen rolls their eyes at you or your toddler runs across the living room with no clothes on, you need to know how to keep your head on. You can use your thought-detachment skills to help you react well in the moment.  When you can take a step back from stressful situations, you can avoid getting too caught up in yourself.

Try these tips for a short meditation practice you can squeeze into your day.  Start with just five minutes at a time.

1.  Sit or lie still, maybe with some gentle music in the background (if it’s not too distracting).

2.  Expect that your thoughts will interrupt you at times.  This isn’t about having a perfectly still mind all the time.  It’s about learning to gently shepherd your thoughts away as they pop up into your mind.

3.  Imagery can be very powerful in meditation.  You can focus on a central spot or point in your mind.  Or you can imagine a scene where you see your thoughts go by you like a river or a gust of wind.  Choose something you can visualize to help you step back and detach from your thoughts.

4.  Repeat a calming phrase to yourself.  I like the image of a river, so I sometimes say “I am steady on the shore”.  This reminds me that I am calm and steady while my thoughts flow by me.  You could say something simpler like “peace” or “I’m letting go”.

Follow these simple steps and you can find a little more peace in your day.  Family life can be full of surprises.  When you know how to settle down your mind, you can stay calm and objective when your family really needs you.  Do a short meditation practice before bed, on your lunch break, or in the morning before you get going for the day.

Do you do regular meditation or mind-calming exercises?  Let me know what you’ve found to be helpful and relaxing.

photo credit: Reverend Aviator

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  Angela at 5:19 pm on September 3rd, 2010

I think meditation hleps people to be more calm and react more appropriately to all kinds of stress. Check out my store for guided imagery downloads that you can use immediately.

Links to This Article

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Family Mental Health Quick Tips – Meditation | Family Mental Health | Family (September 3, 2010)

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“Family Mental Health Quick Tips – Meditation”

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    Last reviewed: 3 Sep 2010