Are you bought into the benefits of mindfulness for mums, but just don’t have the time?
Carving out time, even 10 minutes, for some mindful meditation can seem like yet another chore to add to the never-ending to-do list of a busy mum. But what if we were to integrate mini-mindful moments across our day? Here are just a few simple ideas to inspire you and bring a little bit more joy to each and every day:
Rise & Shine
When you first wake up (even if prematurely woken by a little), smile and say (out loud if possible) “it’s going to be a great day today” – even better if you get the kids to say it too!
A Mindful Shower
Feel the water against your skin, smell the soap, listen to the sound of the water hitting the ground. When your attention drifts to your to-do list, notice that, without judgement, and bring it back to each of your senses. It doesn’t need to take any more of your time but can be a powerful and grounding start to the day.
Morning Check-in on You
Use that morning cuppa as a trigger to check in on YOU – “how am I doing today? What is going on for me?” Notice how you’re feeling, any areas of tension in your body. Without judgement, without trying to change it. Take that learning into the day ahead. Do you need to tread gently? Go a bit slower today? What would your advice be to a friend in your position?
Post Drop-off Nature Therapy
You made it through the school run chaos. Congratulate yourself! Before you get on with the day, take a few moments to watch the clouds, or drink in the blue sky; examine the beauty of a flower, or hug a tree. Feel nature’s magic ground you. Feel that sense of calm within.
Smile & the World Smiles with You
Smile at the other mum walking down the street. The mum struggling at the check-out. The mum traipsing round the park. Even if she doesn’t smile back, know that you’ve touched her. Smile at the cashier, the barrister. Ask them how they are. Feel that social connection warm your soul.
Make a Mindful Cuppa
We all look forward to that morning cup of coffee, and this makes for a perfect mindful moment. Instead of rushing to make that cup of coffee before you get on with the day, try to actually sit down and enjoy your coffee if for only a moment. Take a sip and really take note of the coffee as you swallow, how it feels trickling down your throat and into your body. Reflect on how it makes you feel, and really savour that feeling. This is a great and really easy way to practice mindfulness.
Pick up Hugs
However fraught the day, make those first few moments of reunion count. Smile, even if you’re struggling inside. Take the opportunity for cuddle. Take every opportunity you can. Hold on for an extra few moments – as long as you can. Feel that oxytocin warm your blood and lift you up.
Soften & Zoom
Big emotions flying? Take a deep breath and try the mantra “I soften into this moment”. Zoom in on something you truly adore about them. Those eyelashes, that dimple…
Can you take a few minutes to yourself before kids tea? A trip to the loo? Or even just a few moments at the sink? Connect with your breath – notice your chest rising and falling, the air passing through your lips or your nostrils – be curious. Breathe in, breathe out. Re-set.
Take a few moments before you go to sleep to reflect on the best moments of the day. Never mind the mayhem. See if you can name 3 magic moments. Be specific. Reflect on how & why they happened. Let the rest of the day go. Feel that gratitude glow as you drift to sleep.
Bonus Point: Do Something Creative
We’ve recently discovered Winnie’s Picks at Motherhood: The Real Deal and it has become our number one mindful activity! Their painting by numbers kits are the ultimate creative way to relax and reduce stress. It’s become our favourite evening wind down, and really requires zero creative talent.
Sara Campin is a life coach, a wellness blogger and Founder of Nourish, a social enterprise, tech start up focused on maternal wellbeing.
Nourish wants to revolutionise motherhood by helping all mothers prioritise their self-care. They plan to develop a new wellbeing app – the first of its kind – created by mothers, for mothers. The app will provide easy access to practical, bite-sized tips and tools to manage your emotions and navigate the challenges you face, depending on your needs and preferences in that moment. All content will be evidence based and provided by a team of maternal wellbeing experts.
Nourish is a social enterprise and will be donating the majority of their profits to mental health charities.
They are currently running a Kickstarter crowdfunding campaign to raise the money they need to build the 1st version of their app, which could make a real difference to mums and their families. Check out their campaign HERE for more details. There are loads of fabulous rewards for every pledge, so you can not only support this important project, but also bag something life-changing for yourself as well.
You can follow Nourish on Instagram and Facebook or check out their website for more information.
They would absolutely love your support in achieving their mission and making this app a reality.