Mindful Tips For Moms On The Go
1.) Let's start with diaphragmatic breathing, also known as belly breathing. The how to: Breathe in deeply through your nose, allowing your belly to expand to a point of slight discomfort and then release completely. The release should be done through your mouth. Feel free to do this silently or with a loud whoosh. This can be done anywhere at any time. Although I recommend doing it every time you are stopped at a red light. That way you can can get a moment of relaxation opposed to irritation.
Click Here for a 3 Minute Breathing Lesson
2.) Speaking of driving... notice where your hands are placed on the steering wheel. Lower your hands to the bottom of the steering wheel. This will simultaneously lower your shoulders sending your brain the message that you are safe and free to relax.
3.) Stay in your own lane. This is a great euphemism for life, but I am being literal here. When driving in traffic you are already at risk for emotional overwhelm. Constantly switching lanes puts you in hyper alert mode, activating your nervous system unnecessarily. Do yourself a favor and put on your favorite radio station or audible book and don't give in to the temptation to change lanes.
4.) Next time you get out of the car practice mindful walking. The instructions are simple. Pay attention to your feet. Notice each time you lift your foot and each time you place it back down. If you get distracted, gently but firmly direct your attention back to your feet. Do this exercise while running errands or entering work. Mindful walking is a great way to practice meditation.
5.) Give yourself a break. Practicing self-compassion, sometimes referred to as Metta allows for a greater sense of well-being. It also makes you a great role model for your children. If your children see you beating yourself up they are likely to follow suite. If they see you practicing self-forgiveness and loving kindness they will be more gentle on themselves too.