Introducing The Mindful Mama...

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First and foremost, I want to take a moment to say “Hey!” to all the mamas and parents out there who are slowly losing their minds, but are still holding it together during this time. I’m writing this post, so you have an additional reference point to the first installment of The Mindful Mama Series that will be featured on both IGTV and in future Courtney Chanel email blasts. I’m hoping that we are able to incorporate mindfulness into our days filled with structured chaos, while we work from home, home school our kids and maintain a household without reprieve.

Mindfulness is a practice that pulls you out of autopilot and brings your attention to the present moment. It increases attention, optimism and your sense of well-being, while also decreasing anxiety and depression. It teaches and primes us to stress less, enjoy more and bring a sense of overall happiness.

So here’s what we’re going to do. You only need 5 MINUTES. I know, I know. In a time where it seems to be hard to even get 1 minute, how can you imagine sitting for 5? I get it, but you should know that it is worth it and you can do it! Here are a few steps that you can take to begin to set yourself up for success:

  1. Choose a time of day and make it a habit. Do whatever you need to in order to remind yourself to take this break. Pair it with something that is already existing in your routine, such as drinking coffee or tea. Consider when you wake up, during naptime or when your child[ren] is/are focused on an independent activity.

  2. Find a quiet place where you won’t be disturbed. This could mean locking yourself in your bedroom or bathroom and putting on headphones. It’s only 5 minutes, they’ll be okay.

  3. Remind yourself that you need this time. You need to extend yourself grace and kindness, refill your cup, pour into yourself and put on your mask, so you can also show up for whoever and whatever requires your attention.

Know that this is only the beginning and it takes practice—that’s why it’s called a mindfulness practice. After you’ve laid the foundation and prepped yourself to engage in your mindfulness practice, it’s time to ease in and focus, while engaging in these next steps:

  1. Grab a seat. Find a chair that allows your feet to sit flat and comfortably on the floor or sit on a pillow on the floor. Make sure that your back is straight.

  2. Do a body scan. Become aware of how your body feels and scan from your feet to your head with curiosity and acceptance. If you notice tension or pain in any part of your body, simply acknowledge its presence.

  3. Relax and breathe through your belly that is. Notice the beginning and end of your inhale and exhale while allowing your stomach to expand and contract. Allow yourself to take a pause naturally in between. When your mind wanders, bring your attention back to the sensations of the breathing focused in your belly. Stop, Breathe & Think has a meditation specific for belly breathing linked here. Be sure to incorporate this into the foundation of your mindfulness practice.

  4. Give yourself props because you gave yourself the time you needed and don’t let anyone allow you to think any different.

  5. Carry on with your day! But ease into it. There is nothing worse than leaving a mindful moment and rushing around through the rest of your day. Stay present in your tasks and aware. Even try to add more mindful breaks, even if only for a minute.

Be sure to be curious and open, while letting go of expectations and goals. Just observe. You need to be consistent and flexible when it comes to practicing mindfulness.