Mindfulness for Mums: Simple ways to help you and your family feel calm, connected and content

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Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way. Watch your thoughts Sometimes I realize that I’m barely breathing at all, or that my breath is shallow, and my shoulders tense. What advice would you give to parents beginning a mindfulness practice for themselves or their children? This might be a little more difficult if you are a single parent, but it is still possible, perhaps take an hour after the kids are asleep to do a home yoga class or write in your journal. Mindfulness does not have to be complicated and can be as simple as setting an ongoing intention to pause and be present so you can enjoy life more. Simple things like paying more attention as you brush your teeth, take a shower or eat can increase the pleasure you derive from these activities.

If these are new ideas to you, and you had not considered bath time very important before, rest assured you are not alone. JOHNSON’S® Global Baby Bath Report, an online survey of more than 3,500 parents of young children around the world, found less than half of parents (42%) say bath time is extremely important to their child’s brain development. Here in Australia, even fewer parents (32%) seem to recognise the importance of the bath time ritual. because mothers of this day and age oftentimes work, take care of the household and the kids, plus do a zillion other things on a daily basis (aren’t we awesome at multitasking? I mean, really?) Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment. How mindfulness helps mental wellbeing Mindfulness for Moms is Good for Wellbeing. Becoming more mindful supports many benefits that contribute to a satisfying life. Focusing on the present means there is no need to dwell on the past or worry about the future.Journaling is an activity done in the present and allows you to clarify your thoughts and ideas. This 6 minutes diary is a simple and effective way to increase mindfulness, happiness and productivity.

Teddy breathing is a great exercise for practicing breathing with your children, helping us all to slow down by taking a moment to simply breathe. Teddy breathing is now part of our bedtime routine and helps to settle us all after a busy day. When I catch myself being short with my kids, I remember my intention and stop myself. I turn my attention one day to this one intention.Labour is not without pain and you have to be honest and open about that. But the attitude that we bring to that can make a big difference. For many people fear - fear of the unknown, fear of loss of control, that they don’t know what’s coming - is a big issue for them. It’s about having that control over your life a lot of the time and then it being taken away from you." But, if you practise and practise and practise... that's what you need to do with mindfulness, it does take practise. So you practise your tennis and the tennis ball is still going to be coming at you at what seems like a hundred miles an hour - it's like life coming at you - but once you've been practising for a while you start to recognise patterns. You think, ‘Oh, I've seen this kind of play before, I know where this is going.’ That little tiny sliver of space begins to open up for you, in which you can choose how to respond rather than simply react to it.” So often, we start our day in a hundred-meter race to get to work or out the door. This rushing sets the tone for the entire day — stressed and frazzled, with a lot of mental chatter.

Remember: ‘what you dwell on you can become’. By dwelling on the enjoyable aspects of life; learning to appreciate them and giving them your full attention, day by day, you can begin habitually to help overcome that feeling of merely existing on a treadmill. Having a bad day, needing to ask for help or not handling a situation well is expected.Just as you pause and think about how you respond to your child, do the same for yourself. Ever since I can remember, anxiety has been a part of who I am. It has challenged me most during times of change and when I’ve felt out of control. I discovered the power of mindfulness in my early twenties following an extreme period of anxiety. The simplicity of learning how to focus my attention on the present moment rather than catastrophizing the future became a powerful tool for helping me look after my overall mental wellbeing. I get it, mama, it’s very hard sometimes, little Suzy is screaming, and Billy is tugging on your leg. And oh, the constant whining. The constant whhhiiiinnnniiinnngggg. When You Are Feeling Frustrated

How does this process happen?

Try your best not to let racing thoughts in your head and focus on the sounds around you; the birds, the wind in the trees, the sound of cars. What can you smell? What does the washing feel like? How does the grass feel on your feet? Ever laid awake at night with a racing mind, trying to remmeber what the kids need in their bags for the next day? And the day after that? And everything you have to get ready for the weekend? And those projects you’ve been neglecting? And your health and fitness? And your relationships? Being aware is being mindful. You do not have to be sitting still and quietly like a buddha to be mindfully aware. Having time for your self care may seem like a long lost piece of your past or a long time away into the future, but it doesn't have to be this way. This time is with you wherever you go and whatever you do. What get's in the way of this is the desire to be somewhere else.

So what is Mindfulness for a start? And why are so many people turning to it for a more balanced and less anxious life? Lying down, ask your child to place a teddy on their tummy. You can place a teddy on your tummy too! Every parent and every baby is unique and not one method or parenting style suits all. Being a mindful parent involves little more than your baby being your teacher; learning from their cues and signals moment by moment. It's about creating ways to take time for your self care too, and giving yourself time to recognise and understand your stress triggers so that you can cope better when you feel anxious and worried. It's about using your breath to focus, your eyes to see and your ears to listen to what baby is telling you, even when they are crying incessantly and your instinct is to run or freeze. It pays dividends to just stop and accept that sometimes you don't know what it's about, you can't control it and you may not have the capacity or ability to fix it. So showing love and compassion in those moments (to yourself and your baby), is the most mindfully aware and practical thing to do! When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted. What sensations are there, right now? If you notice any tension or resistance towards painful or unpleasant sensations, gently turn towards them. Accept this as best you can. If you begin to tense around the breath, then let go a little bit with each out-breath. Soften into gravity. Notice any thoughts as they arise and pass away in the mind. See if you can let them come and go without becoming too identified with their content. Look at your thoughts, not from them. Observe them as if they were clouds in the sky. Relate to them as a flow of mental events. Remember: thoughts are not facts.

Mindfulness is self-care for mums

Listening and being more present in the moment is a fantastic way to become attuned to your child and deepen your relationship. Try to focus on your child’s non-verbal cues to determine how they are feeling. Since becoming a mother four years ago, most days I’m whipped in so many directions I’m not even sure if it’s day or night.