Trying to incorporate mindfulness into your daily routine as a mum may seem like a challenge, but it’s not impossible.
Between staying on top of housework and keeping the little ones entertained after school and at the weekends, it might feel like you never get to have a mindful moment to yourself these days. But, we’re here to help!
Mindfulness is important to implement to help you reduce stress, improve mental clarity, increase self-awareness and regulate emotions, among many other benefits.
If you've been struggling to enjoy a moment’s peace by yourself to add some mindfulness into your day, check out our simple tips below on how you can squeeze in a few minutes of mindfulness each day.
Mindful breathing
Lie down or sit in a comfortable position. Close your eyes and take a deep breath in for four seconds. Hold it for four seconds and exhale through your mouth for four seconds. Continue this process while only focusing on your breathing. This is ideal for a busy lifestyle as it can be done in bed when you first wake up, in the car when you’re waiting for your children to come out of school, or when you have a bath.
Meditative walk
While it’s nice to get out for walks with the kids and dog, finding time for a short meditative walk can do you the world of good. Going for a walk with no distractions, no music and no children asking 101 questions can help you enjoy time with your own thoughts. You may not have time for a full 30 minute walk around your local park, but even making the effort to walk around your garden while the children are occupied can help calm your mind.
Body scan
Body scans are a wonderful aspect of mindfulness as you can do them anywhere and it only takes a few short minutes. Whether you’re in the shower, waiting for the kettle to boil or preparing to fall asleep, you can bring your attention to each part of your body and notice if you have any tension or discomfort. With a hectic life, aches and pains can often be ignored until you sit and really take the time to notice them. Start from your feet and work up your body until you reach your head, noting any sensations that you may not have realised you had before.
Intentional listening
Between crying, tantrums and the same cartoon theme tunes on repeat every day, we can get used to hearing the same sounds all of the time, sometimes not paying attention when something new arises. This is why intentional listening is important as you get to focus your hearing senses on the world around you. Find a quiet space and listen out for birds chirping, rain hitting against the window or the trees rustling in the wind. If you’re not much of a nature lover, play a piece of classical music and listen out for the change of instruments. This allows your brain to switch off from the constant thoughts you experience all day and focus on something simple and serene.
Journalling
Journalling is another useful and easy way to add mindfulness into your daily routine. The best time of day to do it is when you first wake up because you can set your intentions for the day ahead or just before bed in order to get any thoughts or stresses from the day out of your head and onto paper. Even if you don’t want to have to find a notebook and pen to write about your day, use the notes app on your phone if it’s more convenient and less time consuming for you.
Wind-down evening routine
We often worry about our children’s nighttime routines so they get a restful night’s sleep and forget about our own. It’s important to set a routine that you can try to follow each day to help you wind down for the night. Even if it’s taking a few minutes to do skincare, read 5 pages of a book or enjoy a quick cup of tea after the kids are in bed, this can help you add a mindful moment to your evening.
