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Powerful Mantras & Meditation Techniques For Mindful Mamas

Motherhood

Mindful mamas are so much more than just #blackgirlmagic.


They're divine goddesses. Women with beautiful spirits, intense emotions, and wholesome values. Mindful mamas are in a league all their own and approach motherhood in a brilliant, unique fashion. They're driven by an intangible but omnipresent force. Mindful mamas are driven by their feminine spirit, which reminds them that each person on Earth is powerful… and they must be aware of how they (and their children) use that power.

Motherhood comes with the gift of life, the reincarnation of love in physical form. It's an honor to bring life into the world, but to raise conscious children- especially health conscious and socially conscious Black children- is no easy task. It can be even harder for mindful mamas because they place great importance (and burden) on themselves to raise sharp Black girls and strong Black boys. Over time, internalizing the self-imposed burden takes a toll on their mind, body, and soul and mindful mamas start pouring for their kids from a shallow cup. This is a mistake, but it can always be reversed.

Mindful mamas should take moments throughout the day to relax, free their minds of fear, and celebrate the divine goddesses within.

To preserve the spirit that fuels them, they must be selfish from time to time and restore themselves.

Mindful mamas tend to focus on their children and forget to focus on themselves. From focusing on ensuring children are focused in school to monitoring what fuel their putting into their bodies, mindful mamas are distracted and, as a result, pressed for time. But yes, even in a time crunch (and wherever they may be), these women should practice self-reflection. From health and wellness expert Gabriella Waters, here are the most powerful mantras and meditation techniques in the form of inspirational quotes to help those women relax, breathe easy, and know that while they're not perfect… they are perfectly trying.

A Quote For Relaxation

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"To travel is to take a journey into yourself." - Danny Kaye

If this quote is difficult to remember, Waters recommends saying the following: "It flows from nose to toes." "I use this short sentence to prompt me to inhale a long, slow breath through my nostrils, before exhaling it slowly. I mentally picture the air traveling all the way down to my feet, taking my time to imagine the journey my breath will take. 10 of these deep breaths are reenergizing and calming, allowing me to check in with myself, relax, and intentionally release tension."

Mindful mamas can practice this anywhere, at any time of day- even if they must sneak away from their children into a dark hallway for a few minutes.

A Quote For Letting Go

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"We must let go of the life we have planned, so as to accept the one that is waiting for us." - Joseph Campbell

Waters calls letting go of negativity (or our expectations that didn't come to fruition as we hoped), holding a silent auction. "No matter how hard I try, there will always be occasions when I hold onto negative thoughts, or energy. I mentally hold a silent auction for those ideas and feelings. Would other people 'bid' on what I'm holding onto? Why am I clinging to things that have no value? Letting go of what doesn't serve me is key for my well-being. Sometimes that means amplifying the positive. Sometimes it means changing the environment."

Indeed, an environment change for a mindful mama can be as small as lighting a lavender candle on a nightstand long after the children are sleeping, and reflecting on the day under a plush heated blanket.

A Quote For Self-Care

"Solitude is creativity's best friend, and solitude is refreshment for our souls." - Naomi Judd

Waters is a fan of logging off to stop the internalization of self-imposed burdens and preserve her spirit. "If I want to really center myself, I need as few distractions as possible. I'm talking phone on airplane mode, television off, computer shutdown, and as quiet a space as I can find. The world is loud and distracting. Unplugging is a quick and easy way to center yourself, set intentions, and tune into your own thoughts and feelings."

An easy way for mindful mamas to enjoy solitude is to reclaim their time. If your children are enjoying activities in a safe environment (be it an after-school sport or visiting trusted family members)… leave. Be present for your children, but don't helicopter. If they're preoccupied and you have a quick opportunity to sit in a quiet car and center yourself, do so.

Featured image by Getty Images

ACLU By ACLUSponsored

Over the past four years, we grew accustomed to a regular barrage of blatant, segregationist-style racism from the White House. Donald Trump tweeted that “the Squad," four Democratic Congresswomen who are Black, Latinx, and South Asian, should “go back" to the “corrupt" countries they came from; that same year, he called Elizabeth Warren “Pocahontas," mocking her belief that she might be descended from Native American ancestors.

But as outrageous as the racist comments Trump regularly spewed were, the racially unjust governmental actions his administration took and, in the case of COVID-19, didn't take, impacted millions more — especially Black and Brown people.

To begin to heal and move toward real racial justice, we must address not only the harms of the past four years, but also the harms tracing back to this country's origins. Racism has played an active role in the creation of our systems of education, health care, ownership, and employment, and virtually every other facet of life since this nation's founding.

Our history has shown us that it's not enough to take racist policies off the books if we are going to achieve true justice. Those past policies have structured our society and created deeply-rooted patterns and practices that can only be disrupted and reformed with new policies of similar strength and efficacy. In short, a systemic problem requires a systemic solution. To combat systemic racism, we must pursue systemic equality.

What is Systemic Racism?

A system is a collection of elements that are organized for a common purpose. Racism in America is a system that combines economic, political, and social components. That system specifically disempowers and disenfranchises Black people, while maintaining and expanding implicit and explicit advantages for white people, leading to better opportunities in jobs, education, and housing, and discrimination in the criminal legal system. For example, the country's voting systems empower white voters at the expense of voters of color, resulting in an unequal system of governance in which those communities have little voice and representation, even in policies that directly impact them.

Systemic Equality is a Systemic Solution

In the years ahead, the ACLU will pursue administrative and legislative campaigns targeting the Biden-Harris administration and Congress. We will leverage legal advocacy to dismantle systemic barriers, and will work with our affiliates to change policies nearer to the communities most harmed by these legacies. The goal is to build a nation where every person can achieve their highest potential, unhampered by structural and institutional racism.

To begin, in 2021, we believe the Biden administration and Congress should take the following crucial steps to advance systemic equality:

Voting Rights

The administration must issue an executive order creating a Justice Department lead staff position on voting rights violations in every U.S. Attorney office. We are seeing a flood of unlawful restrictions on voting across the country, and at every level of state and local government. This nationwide problem requires nationwide investigatory and enforcement resources. Even if it requires new training and approval protocols, a new voting rights enforcement program with the participation of all 93 U.S. Attorney offices is the best way to help ensure nationwide enforcement of voting rights laws.

These assistant U.S. attorneys should begin by ensuring that every American in the custody of the Bureau of Prisons who is eligible to vote can vote, and monitor the Census and redistricting process to fight the dilution of voting power in communities of color.

We are also calling on Congress to pass the John Lewis Voting Rights Advancement Act to finally create a fair and equal national voting system, the cause for which John Lewis devoted his life.

Student Debt

Black borrowers pay more than other students for the same degrees, and graduate with an average of $7,400 more in debt than their white peers. In the years following graduation, the debt gap more than triples. Nearly half of Black borrowers will default within 12 years. In other words, for Black Americans, the American dream costs more. Last week, Majority Leader Chuck Schumer and Sen. Elizabeth Warren, along with House Reps. Ayanna Pressley, Maxine Waters, and others, called on President Biden to cancel up to $50,000 in federal student loan debt per borrower.

We couldn't agree more. By forgiving $50,000 of student debt, President Biden can unleash pent up economic potential in Black communities, while relieving them of a burden that forestalls so many hopes and dreams. Black women in particular will benefit from this executive action, as they are proportionately the most indebted group of all Americans.

Postal Banking

In both low and high income majority-Black communities, traditional bank branches are 50 percent more likely to close than in white communities. The result is that nearly 50 percent of Black Americans are unbanked or underbanked, and many pay more than $2,000 in fees associated with subprime financial institutions. Over their lifetime, those fees can add up to as much as two years of annual income for the average Black family.

The U.S. Postal Service can and should meet this crisis by providing competitive, low-cost financial services to help advance economic equality. We call on President Biden to appoint new members to the Postal Board of Governors so that the Post Office can do the work of providing essential services to every American.

Fair Housing

Across the country, millions of people are living in communities of concentrated poverty, including 26 percent of all Black children. The Biden administration should again implement the 2015 Affirmatively Furthering Fair Housing rule, which required localities that receive federal funds for housing to investigate and address barriers to fair housing and patterns or practices that promote bias. In 1980, the average Black person lived in a neighborhood that was 62 percent Black and 31 percent white. By 2010, the average Black person's neighborhood was 48 percent Black and 34 percent white. Reinstating the Obama-era Fair Housing Rule will combat this ongoing segregation and set us on a path to true integration.

Congress should also pass the American Housing and Economic Mobility Act, or a similar measure, to finally redress the legacy of redlining and break down the walls of segregation once and for all.

Broadband Access

To realize broadband's potential to benefit our democracy and connect us to one another, all people in the United States must have equal access and broadband must be made affordable for the most vulnerable. Yet today, 15 percent of American households with school-age children do not have subscriptions to any form of broadband, including one-quarter of Black households (an additional 23 percent of African Americans are “smartphone-only" internet users, meaning they lack traditional home broadband service but do own a smartphone, which is insufficient to attend class, do homework, or apply for a job). The Biden administration, Federal Communications Commission, and Congress must develop and implement plans to increase funding for broadband to expand universal access.

Enhanced, Refundable Child Tax Credits

The United States faces a crisis of child poverty. Seventeen percent of all American children are impoverished — a rate higher than not just peer nations like Canada and the U.K., but Mexico and Russia as well. Currently, more than 50 percent of Black and Latinx children in the U.S. do not qualify for the full benefit, compared to 23 percent of white children, and nearly one in five Black children do not receive any credit at all.

To combat this crisis, President Biden and Congress should enhance the child tax credit and make it fully refundable. If we enhance the child tax credit, we can cut child poverty by 40 percent and instantly lift over 50 percent of Black children out of poverty.

Reparations

We cannot repair harms that we have not fully diagnosed. We must commit to a thorough examination of the impact of the legacy of chattel slavery on racial inequality today. In 2021, Congress must pass H.R. 40, which would establish a commission to study reparations and make recommendations for Black Americans.

The Long View

For the past century, the ACLU has fought for racial justice in legislatures and in courts, including through several landmark Supreme Court cases. While the court has not always ruled in favor of racial justice, incremental wins throughout history have helped to chip away at different forms of racism such as school segregation ( Brown v. Board), racial bias in the criminal legal system (Powell v. Alabama, i.e. the Scottsboro Boys), and marriage inequality (Loving v. Virginia). While these landmark victories initiated necessary reforms, they were only a starting point.

Systemic racism continues to pervade the lives of Black people through voter suppression, lack of financial services, housing discrimination, and other areas. More than anything, doing this work has taught the ACLU that we must fight on every front in order to overcome our country's legacies of racism. That is what our Systemic Equality agenda is all about.

In the weeks ahead, we will both expand on our views of why these campaigns are crucial to systemic equality and signal the path this country must take. We will also dive into our work to build organizing, advocacy, and legal power in the South — a region with a unique history of racial oppression and violence alongside a rich history of antiracist organizing and advocacy. We are committed to four principles throughout this campaign: reconciliation, access, prosperity, and empowerment. We hope that our actions can meet our ambition to, as Dr. King said, lead this nation to live out the true meaning of its creed.

What you can do:
Take the pledge: Systemic Equality Agenda
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