Portland Meditation: 10-Minute Meditation for Tired Mamas (and Everyone Else!)

Begin by sitting comfortably on the floor. Use a cushion or blanket for support if needed. This meditation can also be done while seated in a chair.

Meditation is a simple way to relieve stress.

Place your hands gently on your knees — right hand palm down, and left hand palm up. This will connect you to the earth and the sky (yin and yang energy). If you are having a day that requires more grounding, you can place both hands palm down. If you feel you need more connection to Universal energy, you can place both hands palm up.

As you settle in, make sure that you are firmly rooted to the ground/chair on which you are sitting. Posture is important so that you can open your body and allow the energy to flow freely through it. It is also a great reminder to stretch, because as parents of young ones, we tend to spend a great deal of time hunched and curled inward. Picture a gold cord gently lifting you up from the crown of your head, and pulling you down into the earth where your bottom meets the floor.

Smile. A subtle smile will do. This will help prepare your attitude for the meditation, and it also relaxes your facial muscles. Gently place the tip of your tongue on the roof of your mouth, just behind your teeth.

Take a few deep breaths. This should be easier now that your body is open. In through your nose, and out through your mouth. Breathe at a pace that is comfortable for you, and make sure that your breath reaches all the way into your belly. Your belly should be gently rising and falling with each breath.

Picture a ball of energy in your Lower Dantian (this is located low in your abdomen, about four fingers below your belly button. In Ayurvedic medicine, this is the area of the 2nd chakra). Your ball of energy can be any color you choose. Often people use a warm gold color, but in relation to chakras, the color for this energy center is orange. Any color that appeals to you will work.

Focus on this ball of energy. As you inhale, picture the sphere expanding to fill your lower abdomen and lower back. As you exhale, picture the sphere getting smaller, and going back to its original size. You can also imagine the sphere growing in intensity and warmth on your inhale, and cooling and dimming as you exhale.

Do this for 10 minutes. You can set a timer if you wish — just make sure that the alert is not harsh. If your mind starts to wander, simply bring it back to your breath and the sphere of energy in your lower abdomen. The more often you do this meditation, the less your mind will wander.

When your 10 minutes is up, slowly open your eyes. Notice how you feel. Interlace your hands in front of you and raise them up over your head, stretching your entire body. With hands still above your head, gently lean to the left, and hold for three breaths, then to the right, and hold for three breaths, so that the sides of your body get a nice stretch.

Stand, and gently shake out your arms and legs. Let your arms hang in front of you and shake them from the shoulders. Shake one leg at a time, from the hip down.

Place both hands over your Lower Dantian, take three deep breaths, and thank yourself for taking the time to meditate.