How to become a Zen Mamma

by Julie Kleinhans on June 11, 2015

By Rachel Christie

Do you feel tired and stressed? Have you felt like you’ve lost yourself somewhere in between driving the kids to sports practice, running a household, scheduling everybody’s appointments, cooking, cleaning and trying to squeeze in time with your significant other? Do you put everyone else’s needs before your own and feel like you’re running on empty, running out of anything to give (if you haven’t already)?

So often, mothers put others’ needs before their own. This comes from a lovely and beautiful place, and yet it also is the cause of so much motherhood burnout. Self-care can be such a charged topic, filled with guilt if we do, and shame if we don’t. We know that when we fill up our own cups, we have more to give, but we don’t know when or where to do this so-called filling up.

When my eldest was born, I was exhausted and burned out. I was up every two hours feeding my son, felt too tired during the day to go out and socialize, and sunk in to what was called extreme postpartum depression. I knew that I had to do something in order to take better care of myself for my own sake and my son’s sake. I knew that the drastic sleep deprivation I was experiencing was certainly not helping my emotional state, but I had a little baby who ate around the clock.

It was around that time that I heard a saying that 20 minutes of time spent in meditation has the same effect as 8 hours of sleep on our bodies and I decided to try it out. I had meditated before, but hadn’t since the birth of my son. I squeezed a quick 20 minute meditation in after my son’s first morning feeding to set myself up for a successful day. After the first meditation, I felt lighter. After a few months of regular daily meditation, I felt like a new woman. I felt energized, happier and more like myself again.

As I’ve developed a deeper meditation practice over the years, I’ve noticed a big difference on the days that I’ve been rushed and missed my meditation. It’s those days where things don’t seem to flow and we all struggle. On the days that I do meditate, my days flow with a beautiful ease. When I make sure to take this time for myself to refill my own cup, and zen-out, not only do I benefit but my entire family benefits.

Now as a mother of two, I teach my children meditation, and the benefits we have all reaped from our family meditation practice are endless. My children use it as their go-to tool for relaxing when they’re having a tough day, to help them if they’re having trouble relaxing enough to fall asleep at night, and to envision and create specific experiences in their lives.
Families who meditate regularly experience a strengthen immune systems, increased confidence, decreased anxiety, improved focus at school and work, increased memory, a greater sense of satisfaction with life, inner peace, improved relationships with siblings, parents, teachers and friends, and so many other benefits.

I have benefited in so many ways from taking just a little bit of time for myself to meditate that I’ve made it my mission to share it with as many mothers as possible. To share this amazing practice with other families, I’ve created a Family Meditation Guide to get you started with your own family meditation practice. I’ve also created two guided meditation recordings that you can use to meditate right away on your own and with your family. Grab your package today at!

I hope that you enjoy this family meditation package and I look forward to hearing all about the ways that you benefit from meditating as a family!


rachelRachel Christie is an energy healer and Empowerment Coach for mothers and children. She teaches mothers simple self-development tools to help release stress and overwhelm, become the most zenned-out Mammas they know, and raise empowered, joyful kids!

Rachel also teaches mothers how to create a simple and fun family meditation practice. Grab your free “Family Meditation 101”

Guide at:

Connect with Rachel on facebook at

Follow Rachel on Twitter at @ZenMammaRachel

© 2014 Julie Kleinhans, Mind Focus Generation

WANT TO USE THIS ARTICLE IN YOUR NEWSLETTER OR WEB SITE? You can, as long as you include this complete blurb with it:

“Youth Empowerment and Education Expert Julie Kleinhans works with teens and young adults to love themselves, be successful and embrace their own uniqueness. Get her FREE Guide for Parents “5 Steps to Productive, Confident and Happy Kids” at”


3 Tips to Shift Your Mindset from Survival to Allowing

by Julie Kleinhans on February 5, 2015

One of the most limiting beliefs that play out in our day to day lives is that of ‘survival mode’. Now you may be saying, ‘I’m not living my life in survival mode’, but let’s take a deeper look at what that really means and see if you can recognize any patterns of survival mode that play out in your life.

Survival mode:

  • I have to do this otherwise I won’t get what I want
  • If I don’t take control of this situation, then things will turn out bad
  • I’m afraid that if my kid makes the wrong choice, his life will be difficult
  • I’m working hard now so my future will be better
  • I (or my kids) have to study harder, achieve more, be better so that I can get accepted into that college, or land that job in order to create a safe and secure future
  • When I save more money, then I can slow down and enjoy life
  • There is not enough __________ (money, support, opportunities, jobs, experiences, time, etc.) for me to feel satisfied or to enjoy life now
  • If I make enough money to get by and pay my bills, then I am doing pretty good
  • I’ll invest the time in my life to do __________ once things get easier for us

Where are you placing limitations on yourself and your life? All of the above are examples of a belief in lack and limitation, which cause you to live your life in survival mode. And this goes against the Universal Law of Allowing.

It’s important that we teach the younger generations how to create a great life through the understanding of the natural laws of Universe so that they are not programmed into survival mode to repeat the patterns that cause struggle.

In this article, I provide 3 tips that will help shift your mindset from that of survival to one of allowing.

1) Beliefs of Unworthiness – For the majority of us, this is the number one reason we do not allow more success, abundance and happiness in our lives. We have bought into the belief and lie of our own unworthiness.

Does any of this sound familiar to you or your son/daugther? ‘I am not smart enough to achieve that’, ‘Other people do it better than me, so why will I be accepted or chosen for the job (college, team, etc.), ‘I can’t be happy with myself because I am ________ (lazy, too shy, too slow, not cool enough, not pretty enough, not smart enough, not rich enough, not funny enough, not liked enough).

These beliefs have been programmed into our minds as we have grown up looking outside of ourselves for validation and approval.

We have learned to believe what is acceptable through the media, our schooling, our peers, family traditions, society, and everyone else.

Here is a big tip: when you think a thought about yourself, if it feels heavy and constricting, it is a lie that you have bought into, if it feels light and expansive, it is your truth.

Work on challenging your limiting beliefs and creating new supportive beliefs that are in alignment with your desires and share those with your kids.

2) Have you bought into the lie of lack and limitation?
Our world has been programmed to live in lack, to believe that there is not enough and that we have to work hard for things or even fight for them in order to survive.

This lie has created a world living in survival mode. It has created poverty, war and suffering all over the globe. What we believe becomes our reality and since our world has been manipulated and programmed to believe that life is a struggle and that there is a limitation on what you can have, achieve and create, we have created that as our reality.

We were never taught the truth about the Law of Abundance. The truth is that we live in a world and Universe of abundance.

Just look to nature for the answers. Nature is abundant in every way unless man forces his way to destroy this abundance. When you learn to look at life from the perspective of abundance, you allow abundance to flow into your life. This is another mindset skill you can teach your children now to set them up for a life filled with abundance.

3) Can You Allow Yourself to Ask for Something Even Better?
Again, we have been programmed to settle. Gratitude is NOT about accepting and being satisfied with having just enough and so we shall not dare to ask for more because if we do, we are considered greedy. Another lie!

Again, look at the Universe. It is continually expanding and creating more and more possibilities. We are part of this system. We are expanding beings that are meant to create and expand the world and the Universe through our own expansion.

Think about what happens in your life when you do not allow yourself to expand beyond your current experiences. For example, if you don’t allow yourself to receive a raise at your job, or if you didn’t allow yourself to move from your first apartment into a bigger house for your family. Or if you didn’t allow yourself to get married and expand your family. Where would you be now if you didn’t allow for these things?

Seems pretty limiting to live in that way, right? The same thing goes for our lives and expecting to receive something better, whether it is more money, more friends, more love, a better career, more freedom to do the things we want, more time off of work, etc.

When we allow ourselves to ask for something even better than we are living right now (from the place of feeling happy with where we are currently standing), when we focus on the abundance in our lives that exists all around us, and we work to change our beliefs of unworthiness to those of acceptance and love of self, you will be living your life in alignment with the Universal Law of Allowing.

Teach your kids these laws now so they don’t grow up continuing the cycle of survival and struggle. You will be so happy you did and they will thank you for it for the rest of their abundant lives!

© 2014 Julie Kleinhans, Mind Focus Generation

WANT TO USE THIS ARTICLE IN YOUR NEWSLETTER OR WEB SITE? You can, as long as you include this complete blurb with it:

“Youth Empowerment and Education Expert Julie Kleinhans works with teens and young adults to love themselves, be successful and embrace their own uniqueness. Get her FREE Guide for Parents “5 Steps to Productive, Confident and Happy Kids” at”


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