Dear new moms,
Frankly, being a mother can be very challenging to start with, but the prize is immeasurable joy along the process. Trying to take care of your newborn while your body is healing from the birthing process is challenging, and very stressful!
Needless to say much, stress is the internal or external factors that affect us. Most of the time, it happens when we are overloaded with demand from these factors. These factors can be neutral, negative and positive. It is the way we respond to them that makes a world of difference in our emotional and physical well-being.
Of course, undermining stress may rippled off to other health issues that will cost you your well-being. While the symptoms can be different across individuals, MedicineNet.com reported "the common somatic (physical) symptoms often reported by those experiencing excess stress include sleep disturbances, muscle tension, muscle aches, headache, gastrointestinal disturbances, and fatigue".
There is no way we can get rid of stress like a hot potato; but we can learn to handle them wisely, nurture ourselves to be more resilience, or to prevent them.
The cheapest and most effective ways to increase your stress threshold is meditation. This is something you can do anywhere, anytime, and it doesn't cost you anything.
Research shows that 20 minutes of meditation is equal of two hours of sleep. Keep in mind that your body needs plenty of rest when you are recovering from the delivery, so this is not to suggest that you can replace eight hours of sleep with 80 minutes of meditation. It will help you get some rest, when sleep is not an option. Otherwise it is the same as skipping the meals, and living on multivitamins.
I found that the best time to meditate, is right after your newborn fall asleep. Because you are least likely to be interrupted during this time, compared to 45-60 minutes into your baby's nap. Especially when newborns usually feeds 12 times a day, in two-hour intervals.
And when you meditate into your sleep, you are likely to get more restful sleep.
Here is the simplest way to meditate:
- Get in a comfortable position - you could sit on your recliner or lay in your bed
- Gently close your eyes and relax your eye lids
- Relax your jaws and shoulders, and the rest of your body
- Gently shift your attention to your breathing - feel the warmth of air passing through your nose as you in-hale and ex-hale, do not attempt to control the pace of your breathing, just go with the flow
- After a few moments, shift your awareness to ears and listen to the sound of your breathing. To help you focus, you can choose your own mantra. For example: re (breathing in) - lax (breathing out) and etc.
- Repeat the mantra process for 20 minutes.
Word of caution: You might notice that your mind is going like a crazy monkey when you start doing this, those are just thought bubbles from your subconscious mind surfacing in your conscious mind. Take it easy, and gently pull your attention back to your breathing and mantra.
Meditation is the practice; mindfulness is the product
The benefits of meditation are cumulative. The more you do it, the better. The benefits of meditating for 20 minutes a day, outweigh the benefits of meditating one day a week for 140 minutes.
Consistent practices yield you the greatest return on your emotional well being.
Not only does it relaxes your mind and body, it expands your inner awareness, and strengthens your stress-threshold. You will start to notice that you are less likely to sweat over petty stuff; gained mental clarify; and able to response to the demand from both inside and outside world more elegantly.
Your world will beginning to shift in a more positive directions because you've changed!