Practical Mindfulness for Busy Moms
Most moms I know have a lot on their plate. We are busy. We go from one thing to the next –children, household tasks, work, volunteering, errands, family, friends, and so on. We rush from place to place, gulp down our meals, tend to endless phone calls, multi task, constantly check emails, and rarely notice all of life happening around us. We want to be more mindful, more present, more in the moment – but we are simply too busy! There is little time to simply ‘be’, to recharge, and to reconnect with self and with life. This can leave us stressed, tired, and somewhat disconnected from the wonder and beauty of life.
Practical mindfulness is an opportunity to tap in, be present, and reconnect with life in easy and effective ways that take little time. Opportunities to be mindful are present and available at any moment. Performing these mindfulness tips throughout your day will create greater relaxation and a heightened experience of the richness of life.
1. Breathing. From time to time throughout your day, take a moment to simply breath. I find it helpful to do this each time I get into my car, before turning the ignition. As few as 3-5 deep focused breathes can help you come to center and recharge. Find a comfortable position, allow your body to relax, and focus on your breath. If you notice thoughts popping into your head, label them ‘thinking’ and let them go.
2. Walking. While walking from place to place count your steps. Count up to 5 steps, then start over and count to 6 steps, and so on. Continue until you get to 10 steps, then start over with 5. If you find your mind has wandered and you’ve lost count, simply start over at 5. I count my steps as I run errands, walk my daughter to school, and take my baby for a walk in the stroller.
3. Listening. Throughout your day take a moment to stop and listen. Simply bring your attention to the sounds that are always happening all around you. The birds chirping, dogs barking, traffic and people moving about, whir of electronics and gentle rhythms of the wind blowing through the trees. Simply focus on the sounds and bask in the richness of life that is happening all around you at every moment. I use the time when I am waiting in a line, at a red light, to cross a busy street, etc… not practice listening.
4. Eating. When sitting for a meal experience the first few bites mindfully. Really notice your food – how it looks, smells, the temperature. Take a moment to give thanks and to anticipate how it will taste. Slowly take a bite and really taste your food. Take the time to chew thoroughly, noticing the taste, texture, how the food feels in your mouth and notice the point at which your body feels ready to swallow. Eating mindfully can also help to decrease cravings and lessen the amount you eat as you body has a full experience of eating and you are more likely to notice when you are feeling full.
Practicing these mindfulness tips throughout your day for a few weeks and notice whether you feel differently – more spacious, relaxed, present, and at peace in the world. Developing mindfulness will also help you to be more present for your children, partner, friends, co-workers and all those that you connect with.
For further information and support on mindfulness and creating balance for schedule a free consult with me by calling 201-903-2466 or email tara@taraharkins.com.