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Latham Thomas founder of Mama OM: Shedding Light on Yoga for Mamas helps us putting the "ME" back in Meditation. This 15 minutes of "me time" may be the only time you have for myself...here's permission to take it.

Related: How to put a bit of romance in your day

Why Moms Need Meditation

Light pours into a pale green room full of manicured plants and bare walls with the occasional Buddha or stick figure drawing mounted in an ornate picture frame. No sight of the phone, computer, or fax machine. All is silent... as the cool breeze moves the sheer curtains and makes a faint whistling sound. I lie back over a bolster and shut my eyes and begin to breathe- focusing on opening my ribcage, feeling the expansion in my chest, spreading of my collar bones, and the opening of my heart. With my palms face up in Hasta mudra a hand gesture that in yogic tradition that reminds us to stay soft and open so that we can receive. 

As a single mother raising a 6 year old boy in NYC I often find myself entangled in the hustle and bustle of everyday modern city living. As a yoga practitioner and teacher I am constantly striving to cut away time for myself in the midst of mama duties and career responsibilities. I recently started a pilot series of Mama Meditation hours- guided meditations for moms.

Meditation Tips for Stress Out Moms

All you ned is 5 minutes, a comfortable area to sit in peace and quiet, a nice scented candle, and you're set. Create the space for yourself to relax and focus intentionally on your breathing. Come to a comfortable seated position whether that is in a chair or on the floor with your legs crossed, elongate your spine so you are sitting tall and firm on your sits bones. On each inhale draw cool breath in through your nose, and exhale and sigh the warm breath out through the mouth. Do this at least 5 times. Then each inhale continue to draw breath in through the nose and on your exhales allow the breath to exit through the nostrils.

Choose serenity, choose peace, on each inhale, and release stress, tension and anxiety on the exhales. Quiet the mind and the ego- that voice that takes you out of the moment. If complete silence is not your thing, then focus on an affirmation- a positive thought that you can silently repeat as you sit, for example- "I choose balance. I am grounded in the present moment".

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When you are ready inhale and reach the arms overhead and exhale the hands to your heart. Gently remind yourself throughout the day to stay grounded and balanced- remember when you are holding space for serenity, nothing can shake you from your bliss- not even a bowl of Cheerios spilled on the floors you just mopped.

For more info on yoga & guided meditations with Latham visit her website and blog at https://mamaglow.com/

Meditation Tips for Stressed Out Moms

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