Strategies for Mindfulness Practice for Time-Strapped Mothers
In today's fast-paced world, finding time for self-care can be challenging, especially for busy moms. However, it's essential to prioritise mental well-being, and mindfulness practices can offer a simple and effective solution. Here are some quick and easy mindfulness activities that require little time or resources.
Firstly, deep breathing exercises are a simple yet powerful tool for mindfulness. These exercises can be done anywhere and don't require a lot of time. For instance, while changing a baby's diaper, take a slow deep breath in through your nose and out through your mouth, focusing on the sensation of your feet on the floor to ground yourself in the moment. This simple practice, known as the Diaper Change Breath, can help you stay present and calm.
Feeding time can also be a mindful moment. Instead of getting distracted by phones or other activities, use this time to mindfully notice the baby's warmth, breathing, and tiny movements. This practice encourages living in the moment and appreciating the present.
During a walk, pause briefly to notice three things you see, two things you hear, and one thing you feel. This simple exercise, called the Stroller Walk Scan, brings your attention to the present environment and helps you stay grounded.
Another mindful practice is the Water Wash-Away. Focus on the feeling of water while washing hands or bottles, imagining the water washing away stress. This simple act can help you stay present and calm during a routine task.
For those not typically interested in reading, audiobooks can be a good option. There are many apps available that can help with learning to meditate, including Calm, Headspace, and Waking Up. These apps offer guided meditations designed to fit into busy schedules and help reduce stress and physical tension.
Yoga is another excellent way to practice mindfulness. Free videos are available on YouTube, and apps offer online classes. Yoga can replenish patience and help focus on the present due to the shutting out of other distractions.
Laughter has been shown to improve the immune system, strengthen muscles, and improve blood flow, while also improving mood. Laughter can serve as a form of mindfulness by encouraging living in the moment and appreciating the present.
Positive affirmations can benefit many areas of life, especially in cultivating a positive mindset. Phrases like "I am fully engaged and present," "I am allowed to take me time," and "I can handle the difficulties I face" can help you stay focused on the present and maintain a positive outlook.
Lastly, remember that mindfulness activities can benefit a person's physical, mental, and emotional well-being. Some video games encourage focus, which can be a challenge for busy moms. For example, games labeled as meditative or with meditative modes can help you stay present and calm.
These activities are intentionally brief and can be integrated into everyday moments, making mindfulness accessible for busy moms without extra time or cost. So, take a moment, breathe deeply, and enjoy the present. Your mental health matters.
[1] Article on mindfulness for busy moms [3] Article on quick mindfulness practices [5] Article on mindful parenting
- Deep breathing exercises, such as the Diaper Change Breath, can be a valuable mindfulness practice for busy moms, helping them stay present and calm during seemingly mundane tasks.
- Mindful feeding time, where you focus on the baby's warmth, breathing, and movements, can be an opportunity to appreciate the present and engage in living in the moment.
- The Stroller Walk Scan, a brief exercise that asks you to notice three things you see, two things you hear, and one thing you feel during a walk, can help busy moms stay grounded and connected to the present environment.
- Engaging in daily mindfulness activities, like the Water Wash-Away, yoga, or even using apps for guided meditations, can contribute to a better mental well-being for busy moms, helping them cope with stress and maintain a positive mindset.
