Householder yoga series is a set of practical tools rooted in yogic tradition to help moms build up their daily practice amidst their new role, busy schedules and limited time for themselves. Each tool is integrated in the regular daily activities you are already doing with your baby, in a way that it builds on and expands the mom-baby relationship to directly serve your growth and development. The aim of this practice is to cultivate more awareness, enhance your wellbeing and integrate the power of motherhood; as well as to collect precious moments and have some fun with your baby.
For years now I have been starting my day with morning practice – meditation, pranayama, asana. Having a dedicated, disciplined routine helps to set my day, as well as to provide a container for consistency of inner work. After I became a mom, and especially in the first couple of months, it seemed impossible to find the time for myself, let alone to dedicate it to practice. However, as I was craving my inner peace more and more, two things happened.
First, I realized how, in the light of my new caregiver role, I don’t need to set aside a specific, dedicated time slot for when I meditate or work on myself. The meditation, the work should happen 24/7 – not just during couple of minutes/hours per day when we do our practice. Taking our practice off the mats and into our daily lives is the core of householder yoga. For example – we can cultivate focused awareness during any of our daily activities, just as we do so in meditation. As we carry out our endeavors with conscious presence, we begin to nurture the connection to the being, bringing more meaning and purpose to our daily lives.
Second, becoming a mother endowed me with beautiful intelligence supportive to the practice. I find it easier to connect to myself through the endless love for my baby, as well as to stay in the present moment through the joy she evokes in me. I have never been more motivated to practice focused awareness in order to be able to hold the space for my baby (more on that one soon), as well as to overcome my conditioning and expand my being in order to be the best mother I can be.
As a result, my morning practice evolved in a way that it builds upon our mom-baby morning routine, cherishing our connection, nurturing my baby’s development and supporting me in the work. For this beautiful morning meditation you do not have to set up designated alone time – you just need to include it in your “regular” encounters with your baby. Here is how:
Choose the activity: This meditation is recommended to do during the morning play time. However, as each mom-baby have a unique schedule, you will know best which of the morning activities you want to turn into your morning meditation. I choose playtime because it is enjoyable and spontaneous.
Prepare the space: Make sure you the two of you are comfortable and uninterrupted for the next 20 minutes. Set your meditation bell at 20 minutes for optimal timing.
Set your intention: Now, for the next 20 minutes, the goal is to stay fully present and to cultivate awareness. Decide to give your full attention to your baby while interacting through play.
Ease into meditation: You can start by looking at your baby and acknowledging your presence in the space. Observe how beautiful and magical he or she is. Listen to the sounds he or she is making. Connect to your heart through the love that naturally emerges.
Connect with the breath: Start to observe your breath. Take a couple of deep, long breaths, feeling how your diaphragm expands and contracts with each. During the meditation, the breath will be our anchor in the present moment.
Expand the awareness: As you start to play with your baby, bring awareness to every activity you perform. Be in the now. In order to give our full attention to what we are doing, we just need to observe it. It is that simple.
Keep the focus: Try to stay focused for as long as you can. If thoughts arise, just observe them come and go. If you catch your mind wandering away, gently bring the awareness back to breath first, and then expand it to whatever you are doing at the moment.
Wrap up: End by thanking your baby and your self for this moment. Remember the practice doesn’t stop here – you are invited to keep cultivating the awareness throughout your day. Just remember yourself. You can always use breath as your anchor to the present moment.
Tip – During the meditation, acknowledge the silent observer, the presence emanating deep within you, that which enables the space in which all things manifest. Whatever we do, the aim is to cultivate the connection to this part of ourselves, to our being. This is how we return home to our true selves.
Unravel Ninja 