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Meditation: Say goodnight to bedtime battles

By THE MINDFUL MUM IN Connect

Before motherhood, it never even occurred to us that bedtimes could be such a battle.

We’ve since learned that settling little ones to sleep can be some of the most emotional times as a parent!  We’re hard-wired to be incredibly interconnected – so when they’re upset, we’re upset and it can quickly snowball into a gruelling experience for all.

Sometimes we can feel frustrated, angry, or even just plain bored thinking of ALL the other things we could be doing instead.

These BIG emotions are so normal.

All mums feel them. 

But when we get caught up in all that BIG emotion, it can derail our bedtimes and make the process harder than it needs to be. So, instead of resisting the experience, how about surrendering a little and focusing on what you can control – you and your emotional state. Because where you go, your little one will follow. Our signature Settling meditation will help you do just that…

Start by taking 3 slow deep breaths and notice your body.

Listen to the sound of your breath moving in and out of your nostrils.

If you are standing and rocking your baby you can start to check in with your feet.

Feel the weight distribution change as you shift from one side to the other. Which toes can you feel helping you balance? Is your weight on your heels or the balls of your feet? Start to feel the rhythm a bit like a dance.

Then start to check in with your legs.

Feel your muscles tense as you sway from one side to the other. Which muscles are you using? Does your body feel even or misaligned?

Slow your breathing.

Focus on your exhale and try to extend the length of a soft ‘shshshsh’. Keep focusing on your breath. Accept that this is exactly where you need to be right now. Remember that as you practice this exercise, your slowing heart rate will help to soothe your baby off to sleep. Focus on your ‘shshshsh” sound.

If you’d like us to guide you through this – download our audio Settling Meditation below!

When you find your mind wandering or those BIG emotions starting to take over, try to observe what’s going on with open awareness. Gently bring your thoughts back to your breath and the reasons why this practice is so precious.

This meditation works with patting movements as well. Instead of focussing on your feet, bring your awareness to your hand and the pressure as it rests on your little one’s body or the bed.

Give it a try and let us know how this works for you. We’re in this together!

THE MINDFUL MUM

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