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How to manage motherhood with mindfulness

By Jossy Jimenez IN Discover

One of the reasons we love mindfulness, especially for us time-poor mums, is that it’s available at any given moment. No matter where we are or what we’re doing, we each have the power to cultivate more presence in our lives. Better yet, it’s completely free!

One conscious breath is all it takes to move from out of control reactive mode to calmer and more in control.

Next time the day (or night!) is getting the better of you, use your breath as your opportunity to come back to the present moment, your home.

Read on as one of our mindfulness teachers in The Sanctuary shares 3 steps to a mindful meditation… a simple but life-changing tool that will help you manage all the mayhem that comes with motherhood. The more you practice, the easier it will become. Promise!

Try it with us now:

1. Pause.

Set aside the thinking, the doing, the planning, the worrying, the busyness and become still and quiet.

2. Come back to your body.

Become aware of your body. Simply feel your body sitting, laying or standing where you are in this moment. Give your body permission to relax, to let go of any tension or worry. Feel the life in your body. As best you can.

3. Focus your whole attention on the fact that you’re breathing right now.

Notice where in your body you feel your breath more vividly – stomach, chest, throat or nostrils – this will be your anchor, the place to come back to over and over again every time you notice your attention wandering off.

You can say to yourself:

Breathing in, I am aware I am breathing in.
Breathing out, I am aware I am breathing out.

Remember this practice is about feeling rather than thinking.

It is a practice of no harm, so above all, be kind to yourself.

If you missed the last breath, don’t worry, you always have a new and fresh breath waiting for you.

You can start new and fresh right now.

Relax, you haven’t done anything wrong.

Just be here, with this breath, as best you can.

That is enough. YOU are enough.

If you’d like more guidance with this, why not try our free class from The Sanctuary with bonus audio download below?

Jossy Jimenez

Jossy is a passionate wellbeing consultant with experience in the public and private sectors. She has developed and successfully implemented tailored, evidence-based wellbeing strategies and programs for a range of world-leading institutions including Fortune 500 companies, health-care providers, educational institutions, non-profits and governmental bodies. This has familiarised her with the best practices in wellbeing.

She has extensive training in evidence-based wellbeing approaches, ranging from a Masters (Human Development), and certification in Mindfulness Facilitation from UCLA’s Semel Institute for Neuroscience and Human Behaviour, where she studied under leading medical researchers, neuroscientists and psychologists at the forefront of wellbeing research. Jossy is also certified as a mindfulness facilitator in the renowned Mindful Schools program. She has further trainings in Mindfulness Based Stress Reduction (MBSR), Stanford University’s Compassion Cultivation Training (CCT) program, Dr Kristen Neff’s self-compassion program and Dr Brené Brown’s vulnerability program.

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