By now, we all know the benefits of being mindful. From reducing stress and anxiety to improving sleep quality and supporting physical health, being actively attentive and purposefully present has repeatedly been shown to significantly improve overall wellbeing.
However, if you’re a new mother, mindfulness probably seems like a luxury you no longer have time for. Between the sleepless nights, regular feedings, and constant changing, it’s likely you’re completely in survival mode, so any ‘non-essential’ use of your energy feels impossible.
In reality, this is actually the best time for you to start practising mindfulness. Not only can it help make it easier to get through the day, but you’re also already doing a lot of things that can be easily used as a mindfulness moment. After all, mindfulness is really just connecting with yourself and your environment in the current moment.
Mindfulness Moment #1: Focus on Your Breathing
We told you this would be simple! No matter how busy you are, breathing is something you can’t help but do – so why not make your breath even more sustaining by using it to help keep you grounded and present.
Mindful breathing is all about being attuned to the ebb and flow of your breath. Be aware of how your chest rises as you inhale and falls as you exhale. Feel airflow over your upper lip and through your nostrils. You can also try to sync your breath with your little one to increase the sense of connection.
Mindfulness Moment #2: Sense your Steps
For most new mamas, the first few months involve a lot of walking. So, while you’re trying to soothe your little bundle of joy back to sleep, notice the way your feet connect with the ground, and how your leg muscles stabilise you and propel you forward. Feel each part of your step, from the moment your foot leaves the floor to the slight pause between each stride.
Also, be aware of your mind wandering. While it’s completely natural for other thoughts to come into your mind, you want to avoid being taken out of the moment. So acknowledge any other thoughts that come to you, then let them slip by and bring your mind back to your feet.
Mindfulness Moment #3: Adopt a Mantra
While this one may sound a little more out there, it’s still something that you’re probably already doing – you’re just not getting everything you can from it.
In theory, a mantra is a word or phrase that is said repeatedly to focus your thinking. However, in practice, mantras are far more often thoughts that we fixate or obsess about – like ‘I’m so tired’ or ‘Am I doing this right?’
To harness the positive power of a mantra, come up with your own affirming thought or statement that you can focus on when needed. This might be as complex as a quote from your favourite movie or song, or as simple as ‘It’s OK’.
Mindfulness Moment #4: Try a Mums & Bubs Yoga Class
OK, so this one might be a little more difficult to work into your routine, but it’s definitely worth the time and effort.
Whether you were into yoga before your pregnancy, or are a complete beginner, a Mums and Bubs class is a great way to get moving again. In addition to supporting your post-birth recovery, the exercises covered are designed to increase connection and interaction, and can even help improve your baby’s digestion, coordination, and motor skills.
To help you look the part, we’ve put together a new mama friendly activewear range that’s both stylish and practical.
Photo byJared Rice onUnsplash
Further Reading:
https://www.psychologytoday.com/au/blog/consciousness-matters/201105/mindfulness-moms-the-basics