3 Simple Mindfulness Practices to Calm the Mind
It’s the middle of a crazy week. You’ve been driving kids from one activity to the next, trying to keep up with which dress up day is happening this week at the kids’ school, your inbox is too overwhelming to even attempt to sort through, your to-do list (personal, professional, or both) seems to be growing instead of shrinking, and you’ve dropped the ball on at least one thing (if not more). With so much going on, you are struggling to be proactive or make simple decisions, and you are lacking clarity and direction. Sound familiar?
Let me tell you, you are not alone! It seems like moms these days have so much extra on their plates! When you ask any mom how they have been, the answer is often “busy,” right?!
So yes, we do need to look at what we can say “ yes” to in this season and what we need to say “no” or “not right now” to, but we can also have some mindfulness tools in our toolbox to help us have more perspective and clarity and to be able to fully live in the present a little more rather than worrying about the past or future.
Do you need an extra 30 minutes a day to meditate? No! The good news is that you can create mini mindful moments in your day, and with consistency, you will notice a shift towards less rush and anxiety and to more calm and presence.
Here are three simple mindfulness exercises that you can start to incorporate into your day. Choose one, two, or all three… find what works for you! It doesn’t have to be perfect. Just spending a few minutes a day to come back to you can help tremendously.
Box Breathing: I love this simple breathwork practice because 1) it’s so simple and can be done anywhere and 2) it’s effective. To start, make yourself comfortable (whether sitting, standing, or lying down). Relax your shoulders and face. If you are able to close your eyes, you can do so. If not, no worries. Take a cleansing breath- big inhale through your nose and then sigh it out. Then inhale through your nose for a count of 4, hold it at the top for a count of 4, exhale through your nose or mouth for a count of 4, then hold it at the bottom for a count of 4. Repeat for the cycle for a minute or as long as you’d like.
The Mindful Everyday Activity: Choose something you do every day, and turn that into a mindful moment. For example, let’s use brushing your teeth. For the two minutes when you are brushing your teeth, really pay attention and be mindful. Notice where you are brushing, how it feels, any sensations, the taste of the toothpaste, etc. Be completely present to the moment and avoid distractions. Outside thoughts may come, and that’s okay. Acknowledge them and move on. Come back to the moment.
The Mindful Snack/Meal/Cup of Coffee: We often eat in a rush or drink our morning coffee/tea without even thinking much about it (or if you are like me, you make your coffee but with rushing around to get the kids ready, it’s an hour later and you still have only had a few sips). Find a snack, meal, or quiet moment in the morning or evening with your drink of choice, and decide to spend at least the first 2-3 minutes just being fully present in that moment. Smell the food/drink. Notice how it looks. Maybe notice how it feels (for example if drinking coffee/tea, notice the warmth of the cup in your hands). Then slowly take a bite/drink and savor the taste. Pay attention to the flavors. Tap into all 5 senses for a few minutes. Then if you need to move on, totally fine. Just those few minutes of mindfulness can be beneficial.
You don’t need to commit to a huge, time-consuming practice. Little mindful moments in your day add up over time and can make a major impact on how you feel and how you show up each day.
Let me know if these were helpful and if you’d like any more ideas! If you have any mindfulness practices of your own, share in the comments :)