Kiddipedia
By Sally Kellett
For many of us, the term ‘mindfulness’ conjures images of fluffy pillows, scented candles, and a group of people sitting cross-legged and chanting ‘ommm’.
However, most mums simply don’t have the time for this type of practice and fortunately, it’s not the only way to practice mindfulness.
In fact, mindfulness can be practiced even when doing everyday chores, like vacuuming and ironing, and can even be done when spending time with the kids!
So, what exactly is mindfulness?
Mindfulness is simply becoming aware of your mind, body and speech, and staying present in the current moment. It’s not thinking about what on earth you’re going to cook for tomorrow night’s dinner, or beating yourself up for not making it to the gym, but remaining in the current moment. It might mean taking a moment to become aware of your thoughts, actions and speech in the here and now.
And, the great news is that it can be practiced while on the run – even when doing the dishes, paying a bill, or while at the playground with the kids. The trick is to fully remain focused on the task at hand. Honing your focus on that task alone, because by holding a single point of focus, other thoughts melt away giving the mind a refreshing break.
So, as a busy mum, here are some top tips for being more mindful:
– Switch off from social media
Scrolling on our instagram or Facebook feeds is such a time waster, because before we know it, an hour or two has past and we’ve done nothing but look at a few pretty pictures, or comment on a couple of Facebook posts!
Using our phone can often take us out of the present moment, so carve out some time in your day to put your phone away and simply concentrate on the task at hand.
Whether it’s during the kid’s bedtime routine, or while making breakfast, select a specific time during the day which is a phone-free zone, and stay present in that current moment. Not only will you feel less distracted, you won’t feel as if you’re being pulled in a million different directions!
– Take time out
Being mindful is remembering that it’s ok to ask for help and not feeling guilty about it. It’s also about taking time out for self-care when you need it, even if it’s simply ten minutes to take a walk around the block, or a thirty-minute coffee with a friend.
Remember, that once we look after our own needs, we’re more able to look after the needs of our children, and focusing on ourselves and implementing a self-care ritual can do wonders for our stress and anxiety levels too.
– Be present
It’s incredibly easy to worry about the washing piling up, the next meal to be cooked, and other household chores, but the truth is that these chores will eventually get done. When you’re spending time with your kids, be present rather than worrying about all of the other tasks you ‘should’ be doing.
Watch the way they play with their toys, the way they create sounds, the look in their eyes as they play games and use their imagination. Playtime is such a magical time, so fully absorb yourself in it, and use their play-time as a powerful de-stressor for yourself too.
– Finding Alternatives
There are always faster and better ways to do things, so look at how you do things and ask yourself if you could be doing anything differently in order to give yourself back more time. For example, rather than cooking individual meals for your family, can you cook in bulk and freeze some meals, instead of putting pressure on yourself to cook fresh food each day?
Reflect on how you spend your time, so that you can carve out more time for things that you love, or to spend more quality time focused on your family.
Easy ways to incorporate Mindfulness into Everyday Chores:
– Doing dishes
When doing the dishes, single your focus on simply doing them. Focus on the feel of the water, the temperature of the water, and rhythmically washing each dish, slowly.
– In the shower
Transform the shower experience by slowing everything down. Rather than rushing through the process, move slowly – counting to 30 when you wash your face, and focusing on what is happening in the shower instead of in your head. Also, try to make this ‘me time’. Lock the door so that your kids can’t come in and become fully absorbed in your shower experience.
– At the playground
Just soak up this time with your kids. Enjoy being outside. Feel the sun or wind on your back, listen to the laughter of the kids, watch them on the swing and don’t wish this time away. Try not to thing about work or your do-to list, and just revel in this time at the playground with your kids.
– Out walking
Simply become aware of each step and your breath. You can even practice mindfulness walking in a parking lot, or when walking in a shopping centre.
Sally Kellett is a professional meditation teacher, certified sound meditation practitioner and founder of Mirosuna – a wellbeing hub and mindfulness studio in South Melbourne created for busy professionals to truly recharge. After experiencing the real, tangible benefits of mindfulness herself without giving up hours of her day to meditate, Sally now teaches others how to bring meditation and mindfulness into their own lives so they see the benefits long after they finish their meditation class.
Sally is currently running online ‘Mindfulness Fundamentals’ courses, with the next four-week course starting on Sunday 14th June. To find out more, visit https://www.mirosuna.com/events
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You may also like to read:
5 Tips to teach your children mindfulness from pre to post birth
