Blog Content:
- Mindful Breathing
- Mindful Eating
- Mindful Movement
- Mindful Practices
- Mindful Family
- Mindful Meditation
Hey, Momma
My mindfulness practice started when I just felt on the edge and overwhelmed all the time. I constantly felt like I was in a stressful situation and wanted to feel easy and calm. So, I started with simple mindfulness activities. Like, when I felt rushed, I consciously slowed down myself down, took a deep breath, relaxed my shoulders then after I carried on with my task at hand.
Practicing mindfulness is a powerful tool that can greatly benefit our mental health and well-being. We have young kids, and they are very busy boys. I used to shout at them all the time and get angry for misbehaving. Honestly, I wanted my entire family to feel the benefits of mindfulness, so I worked on myself first. To be calmer and less reactive to situations, they follow my energy. They are less explosive and don’t fight as much, and my husband feels calmer, too.
Incorporating mindfulness practices into our daily routine and family life is a practical way to cultivate present-moment awareness, reduce stress levels, and increase our overall sense of happiness.
Here are some simple ways to practice mindfulness at home with your family:
1. Mindful Breathing:
One of the best ways to practice mindfulness is to focus on our breath. Simply taking a few deep breaths throughout the day can help us to feel more grounded and present in the moment. Try practicing mindful breathing during your morning routine or before bed as a way to start and end your day on a positive note. We are often so focused on electronic devices that we lose sight of what is going on around us. We hold our breath as our minds are being hold captive by endless hours of screen time. Deep breathing truly helps us get back out ourselves.
Mindful breathing has been shown to have a positive effect on the parasympathetic nervous system. The parasympathetic nervous system is responsible for the “rest and digest” response in the body, which helps to slow down the heart rate, lower blood pressure, and promote relaxation. When we engage in mindful breathing, we focus our attention on our breath, which can help to calm the mind and reduce feelings of stress and anxiety. As a result, the parasympathetic nervous system is activated, which promotes a sense of relaxation and calmness throughout the body. This can be particularly helpful for people who experience high levels of stress or anxiety, as it can help them to feel more relaxed and centered.
Mindful breathing opens up the parasympathetic nervous system
2. Mindful Eating:
Mindful eating is a great way to incorporate mindfulness into your everyday life. Encourage your family members to pay full attention to their food, savoring each bite and noticing the taste and texture. This can be a fun activity to do together at the dinner table, allowing everyone to share their experiences with mindful eating. We often switch of the TV and no phones allowed at the table so we can really experience family time and enjoying our food.
3. Mindful Movement:
Mindful movement, such as yoga or a short walk, is an excellent way to incorporate mindfulness into your daily activities. It can be a practical way to release tension and bring greater awareness to our own body. You can also try a body scan or guided meditation as a way to relax and focus on the present moment. Living in Surfers Paradise in Australia has been wonderful for our family walks on the beach. This has been such an effective way to be present and help us with stress relief. I love it. This time of day after dinner with our whole family together, mindful walking is just priceless. It’s become a simple habit but so powerful.
4. Mindful Practices:
There are many simple practices that you can do with your family to encourage the practice of mindfulness. Try using positive affirmations or practicing gratitude as a way to cultivate more mindfulness in your daily life. You can also try using a breathing buddy or a mindfulness app to guide you through breathing exercises and other mindfulness techniques. Positive affirmation is one of my favorite mindfulness tools. Easy ways I do this is by writing affirmations on my mirror or scheduling them on my phone to regularly remind me during the day.
4. Mindful Family
Practicing mindfulness as a family can be a wonderful way to strengthen family dynamics and create moments of mindfulness together. You can try incorporating short mindful moments into your daily practices, such as taking a few deep breaths before heading out to the grocery store or playing an ultimate frisbee game in a quiet place. Mindfulness can be practiced by people of all ages, so it’s a great opportunity to involve young children and older kids alike.
Mindfulness exercises to try with kids is a mindfulness journal to bring mindful awareness to what they are grateful for. My son said to me the one morning, “Momma, I am grateful you mde me born” Oh my goodness. I felt so much joy and these are words I will never forget.
5. Mindful Meditation
At the moment I am studying to become a meditation and mindfulness teacher. This has been a good place to improve my daily practice and incorporating it into my families daily routine. Check out community centers to join, or YouTube has plenty of free mindfulness meditation available.
Conclusion
Mindfulness is a powerful tool that can benefit both adults and children alike. Practicing mindfulness with your family member is a great way to bond and develop a sense of calm in your household. However, when are first start, it can be challenging to stay focused and present.
One common issue is when the mind wanders away from the present moment and gets caught up in thoughts of the past or future. To combat this, it can be helpful to focus on breath awareness. By paying attention to the sensation of breathing in and out, you can anchor yourself in the present moment and prevent your mind from wandering.
If you’re new to mindfulness, a mindfulness guide can be a helpful resource. A guide can provide you with tips and techniques to incorporate mindfulness into your daily routine. One technique that is particularly effective for beginners is progressive muscle relaxation. This involves tensing and then relaxing different muscle groups in the body, which can help you become more aware of physical sensations and promote relaxation.
Incorporating mindfulness into your family’s life may take a little bit of effort, but it doesn’t need to be complicated. There are many online resources and meditation teachers available to guide you through the practice of mindfulness. Remember, the most important thing is to start with simple practices and be open to different ways of practicing mindfulness that work for different personalities. With regular practices, mindfulness can have a calming effect on negative feelings and help to create space between ourselves and the myriad of stressors in our daily life.
Overall, practicing mindfulness with your family members can be a wonderful way to connect and foster a sense of peace and calm in your home. By using techniques like breath awareness and progressive muscle relaxation, you can develop your mindfulness practice and reap the many benefits it has to offer.
