Mindfulness
Mindfulness: To be fully present and aware of where you are and what you are doing… to not let your emotions take over.
Some people define mindfulness as a type of meditation where you focus on what you are sensing and feeling in the moment without any judgement or interpretation.
As a parent I strive to be more mindful of these fleeting moments with our little ones. Time really does go too fast and these little humans are changing and developing rapidly. Also being more aware of my mindset, attitudes and needs also helps me realize when I am best able to respond to situations.
Anyone else ever feel like they are trying to do too many things at the same time?
I am aware that multi-tasking is not ideal but sometimes it is necessary and unavoidable. So much of daily parenting life is multitasking so I think it is important to try to carve out time where we are truly present in some moments with our children.
I also think we can practice mindfulness for ourselves, to destress, reduce anxiety, and increase gratitude. Just by focusing on the positives of the day can change your overall mood and how you respond to situations. If I focus on how many times my kids fought during the day, didn’t listen when I asked them to do something, how many times I had to chase the baby, how tired I am of doing laundry or dishes but instead focus on the times of the day when the kids are playing nicely, showing pride in their accomplishments, trying new things, having fun and giggling. If I express gratitude for having clothes to clean and a machine to do the hard work my mindset shifts and I am better able to relax and find those positive moments again tomorrow. I am also less likely to react abruptly during a stressful situation.
Simple ways to practice mindfulness:
Stop what you are doing/thinking, take a deep breath and focus on the breath, how it feels, the air entering and leaving your lungs, if you are holding tension anywhere in your body.
Do only one thing at a time, or at least complete one task before starting another.
Pay attention and experience the environment with all of your senses. Put your phone away. Don’t pull out your phone when you are waiting in line to check out, or when you are bored or grabbing a quick lunch break. Just experience those moments.
Find mindful moments during everyday tasks. Pay attention to the sensations and focus on the everyday tasks like brushing your teeth or folding laundry instead of letting your mind wander or trying to listen to that podcast at the same time. Find joy in the simple pleasures.
Mindfulness/meditation exercises
Body scan-while lying or sitting gradually focus your attention on one body part at a time, notice any sensations without reaction or judgement. Start with the soles of your feet, progressively moving up your body.
Quiet time in nature- sit or walk somewhere outside away from the hustle and bustle and distractions of life. Take a few moments to experience all of the sights, sounds, smells, textures and how you feel. Are there birds singing, wind rustling the leaves, hot sun warming your skin, beautiful colors, sweet smelling flowers, reflections in the water?
Guided imagery or visualization- follow a guided meditation or imagery recording or think of a calming happy place and imagine all of the sensations as if you were there. What do you see, feel, hear, taste and smell?
Gratitude journaling- take time each day to reflect on things you are grateful for. This can be large and broad or small and specific. Write down 5-10 things each day.
This week see if you can practice any of these mindfulness techniques and let us know if they were helpful!
