"If the ocean can calm itself, so can you. We are both salt water mixed with air." ― Nayyirah Waheed

A Practical Guide To Practicing Mindfulness For Busy Parents

A Practical Guide To Practicing Mindfulness For Busy Parents

Your reasons for practicing mindfulness quadruple when you become a parent because the advantages of being present in the here and now extend to you and your offspring. When you take steps to improve your mental well-being, you also make yourself a more compelling example for the other family members.

Your children will have a greater sense of safety and may be less likely to engage in conduct that could be considered hazardous. Try some of these valuable suggestions for better living in the here and now.

Advice on How to Practice Mindful Discipline

Training, as opposed to punishment, should be the primary focus of any discipline if you want to see results. When you take the time to understand your feelings and the factors that cause them, you gain the capacity to react productively when you are under stress.

Consider incorporating more mindful practices into your routine by choosing from the following:

1. Take a moment of pause. Before you give in to the urge to start yelling or nagging, stop and take a deep breath. Think about the choices you have. Perhaps your child needs a nudge in the right direction, or maybe they need a more in-depth explanation of what you consider to be maintaining a tidy area in their bedroom.

2. Maintain an optimistic attitude. In addition to paying attention to your child's mistakes, you should focus on their accomplishments. Instead of imposing punishments, the focus should be cooperating to develop solutions.

3. Pay very close attention. Make it clear to your child that you are willing to listen to whatever they say about the situation. Validate the other person's feelings, even if you disagree with the other person's behavior.

4. Make your relationship a top priority. Remember to keep things in perspective. Your connection with your kid is more vital than any specific incident that may occur between the two of you.

Here's what I did to solve the problem, which I now tell other people to try:

Start by taking a few minutes to write down what you do daily. It might go something like this: wake up, drink coffee, eat breakfast with the family, make lunches, get ready for school, walk the dog, take a shower before work, drive the car to the train station, walk to the office, work all day, walk to the train station, drive home, eat dinner, take a bath, read or play games with the family, and go to bed.

Now think about where you could practice mindfulness. As an example:

Before you take your first sip of coffee, take a moment. Take three deep breaths as you smell the scent, and hold the warm mug in your hands. Now enjoy.

Train ride: Once comfortable in your seat, set a timer for five to ten minutes and meditate. Sit still and focus on your breathing, or use your phone to listen to a guided meditation through a mindfulness app. You can keep your eyes open or close, depending on how safe or at ease you feel.

Work: Every time you sit down at your computer, take a break. Please close your eyes and focus on how your feet feel on the floor, your body in the chair, and your breath as it goes in and out of your body. Continue with your day.

Dinner: While making the meal, take a moment to think about where the food came from. Think about who planted it, picked it, and brought it to the store where you bought it. When everyone in your family is sitting at the table simultaneously, take a moment to be thankful.

Choose a routine for going to bed that helps you be more awake. For younger children, you could have them put a stuffed animal on their stomachs and count how many times it rises and falls as they breathe. Try doing a head, heart, and gut check-in with your older kids before bed. Right now, is the mind busy or quiet? Are there any feelings that you still have from the day? Is there anything that needs to be said or shared that hasn't already?

Does it seem a little bit easier to be careful now? Research shows that it only takes eight weeks of pretty regular practice to change the brain for the better. But we might never start if we wait until we have enough "bandwidth" to spend big chunks of time on it. My advice to working parents is to instead add a few small moments of mindfulness to their day, even and especially when life seems too busy, hectic, and out of control.

It would be best if you always were willing to break your own rules when needed and when it's for the greater good of the situation.