Nowadays stress seems to follow us everywhere we go. Work deadlines, personal goals, social media pressures… the list goes on. Once we become parents, these challenges can increase because, let’s face it, we are now responsible for another human being🤯 That’s why practicing mindfulness has become part of my daily routine. I’m not here to say that mindfulness will eliminate all negative thoughts or challenges🙅♀️, but it can really help you improve your focus and be more present, for yourself and for others. In schools, mindfulness has taken many forms, from curricular programs, professional development for teachers, to occasional behavioral respite. So why not give it a try at home?
First, let’s start by understanding ‘mindfulness’: it is a simple technique that emphasizes the quality of being in the present moment in an accepting, nonjudgmental manner. But it is not about emptying your mind, it’s all about paying close attention to our present thoughts and emotions, no matter what is happening around us. Needless to say, it can be very handy when running a household. Mindfulness can also help parents and children to develop empathy, compassion, and improve their focus.
There are many mindfulness techniques that work for both parents and students, and they all involve stopping for a moment and observing your thoughts, feelings or emotions. Some of the most common techniques are:
- Body Scan
- Mindful Seeing 👁️
- Mindful Listening👂
- Mindful Breathing
- 5 Senses Exercise 🧠
Here are a few tips on how you can get started:
Set Aside ‘Me’ Time – Choose a time and try sticking to it. Just like any habit, mindfulness requires practice and repetition. Most people recommend doing it first thing in the morning because it helps to start off the day with a positive mindset. For me, I prefer to do it right after lunch. I can do it in my car or at any quiet room in the house while kids are finishing up with their meal or watching tv. No matter what time you choose, just be as consistent as possible.
Choose Your Practice And Position – You won’t need much gear to successfully complete your mindfulness practice. Whether you choose to do it at home, in the office, at the car, or in a park, all you need to do is find a good spot to sit. A chair, a cushion or a rug will do the trick.
Embrace The Willpower – It’s more common than you think to experience distracting thoughts or feel the urge to change positions throughout your mindfulness practice. Feel free to readjust if needed, but be conscious about what it is that you are feeling exactly and thinking. Mindfulness takes practice, so it’s ok if you feel uncomfortable the first couple of times.
No time to sit down and do your mindfulness practice? No worries!
🏳️ Try Mindful Eating: Instead of rushing to eat your meal while eating alone, make time to give the experience your full attention🍲 Take your time, try to notice everything you can from the meal, from taste, smell, reactions and impulses. You’ll notice you will start appreciating each bite, and can even help you lose weight. When we don’t rush, we tend to get full faster and our digestion is much better.
🏳️ Go On a Mindful Walk: Becoming aware of your surroundings and how your body and mind are feeling while moving at a constant speed can be eye opening. I recommend you choose a route, preferably outdoors, and walk at the same speed for 10 minutes every day🚶🏿♀️
🏳️ Give Breathing Exercises A Go: Breathing exercises are a lifesaver. They can help you calm down even in the most stressful situations😮💨 The exercise I find most useful is to block one nostril with my index finger and take seven deep breaths, then repeat this step with the other side.
🏳️ Do It With The Fam: We are all in this together🎶 For families doing an activity together like having dinner or playing a boardgame can be extremely useful, especially when our schedules get overstuffed. Try to minimize distractions, share moments of silence, and overall just take the time to feel grateful for the company of your loved ones.
The benefits of mindfulness for students are many, they include self-control, objectivity, emotional intelligence, improved focus and mental clarity. Some tips to help your child practice mindfulness are:
- Practice mindfulness yourself
- Create a daily routine for them
- Prepare the environment
- Involve them in the decision-making process
- Share your experience of mindfulness
- Encourage and reinforce their effort
Being mindful can help ease a little our daily stress and even make us feel less overwhelmed. Sharing this practice with your family could be beneficial to all no matter the age. Parenthood comes with unique challenges, but identifying tools that may add to our bag of resources can be game-changing. Let’s all keep doing our best, one step at a time.