Moms are one of the busiest people in the world. At times you may feel overwhelmed, like you are stretched too thin.
You are not the only one. Now more than ever moms are being pulled in so many directions. With this added stress, moms are experiencing an increase in postpartum depression and anxiety.
Mindfulness exercises are a great tool to prevent and manage stress and to reduce risk of postpartum depression and anxiety.
Let’s review a little about mindfulness.
Mindfulness is the ability to be fully present in the moment and aware of our action and surroundings in a non-reactive and non-judgmental way.
Many of us go from one task to thinking of the next and the next (and the next and the next )...... until we lay in bed and….no not sleep but keep thinking about our to-do list we haven’t completed or need to tomorrow!
Mindfulness is already there in you (hidden by years of adulting i.e., multitasking) you just have to learn how to access it and develop it.
Many of us go from one task to thinking of the next and the next (and the next and the next ).............. until we lay in bed and….no not sleep but keep thinking about our to-do list we haven’t completed or need to tomorrow!
Let’s get philosophical!
The concept of mindfulness originates from Buddhism and involves the practice of meditation to develop the skill of mindfulness, described as an awareness of being aware and “moment-by-moment awareness”. The Buddhist definition of mindfulness states that it “requires both attention and concentration to be present in the current moment”.
Gunaratana, a Buddhist monk, defines mindfulness as a set of old spiritual traditions which go beyond suffering, and decrease the pain and unpleasantness.
Basically, mindfulness helps us to overcome the challenges through making us deeply aware of our own thoughts.
Prenatal mindfulness training reduces the risk for depressive symptoms during the first 18 months postpartum by nearly 90%.
In addition to support, therapy, and medication, mindfulness training can help your mental health.
So, being proactive and practicing mindfulness exercises DURING pregnancy helps decrease postpartum depression and anxiety.
No! It’s never too late to start developing your mindfulness skills!
Studies show that practicing mindfulness exercises postpartum can also help decrease risk of postpartum depression and anxiety.
Mindfulness is an easy at home way to support your wellness! There are many approaches to practice mindfulness. Here are a few easy ways you can get started today.
Focus.
Slooooooow down. It's a challenge to slow down and notice things in a bustling new mom world, especially as multitasking is such a coveted skill.
Mindfulness is the opposite of multitasking.
Use all your senses to experience your current situation: touch, sound, sight, smell, and taste.
Hate folding clothes………. turn it into a mindfulness exercise.
Touch: feel the differences in each fabric
Sight: notice the colors, patterns, seams and edges
Smell: ah the smell of clean and fresh linens
Sound: hear the rustling of cloth, the movement of your arms, the movement of your breath
Okay for those who can’t let go of multitasking- you just practiced mindfulness AND folded clothes!
Live in the moment.
“Yesterday is history, tomorrow is a mystery, today is a gift, which is why we call it the present.”- Bil Keane.
This should be a mother’s mantra! Work on purposefully bringing an open, tolerating, and knowing thought regarding all that you do. Feel gratitude in simple joys. Don't think much about the future. Live intentionally!
Acknowledge yourself.
Treat and speak to yourself the way you would to your good friend ( or to your new baby).
Mothers sometimes don’t see all that they have done as they continue to work on their ever-growing to-do list. Take time to acknowledge your accomplishments (big and tiny) and accept yourself!
Focus on your relaxation.
Even 10 seconds scattered throughout your day helps.
When you get negative thoughts, feeling overwhelmed or just need me time: stop, take a deep breath and close your eyes. Focus on your breath as it moves all through your body.
There are many techniques for deep breathing you can read about- but start with keeping it simple.
Body scan meditation.
Take a few minutes to start this easy but effective mindfulness technique. A small amount of time for a big investment in your wellbeing. Sit comfortably or lie on your back with legs extended and arms at your side, palms facing up. Close your eyes. Take a deep breath in through the nose, and out through the mouth and as you breathe, notice how the body feels right now. Slowly scan down through the body, deliberately, in order from head to toes. Open your awareness to any sensations, emotions or thoughts associated with each part of your body. If you begin to notice pain and discomfort, acknowledge and sit with any emotions these sensations bring up. Accept them without criticism and judgment. Notice and let them pass.
It is normal that for the first few times it does not seem to do much for you, but with practice, it will!
Sitting meditation.
Sit relaxed with your back straight, feet level on the floor, and hands in your lap. Breath through your nose and focus on your breath moving all through your body. Whenever you have thoughts and feelings pop into your head, let them pass by and just bring yourself back to concentrating on your breath. Don't worry about perfection or getting distracted. Everyone gets distracted.
With practice you will get distracted less.
Walking meditation.
Find a peaceful spot and start to stroll. Instead of focusing on your breath, focus on the experience of walking and the movement of your legs and feet. Spend about 10 minutes on this mindfulness practice. This form of mindfulness is good for beginners and great for new moms to get some movement , fresh air and sunshine along. Physical and mental wellness all in one!
Here are a few of the many additional benefits of mindfulness activities during and after pregnancy:
Improves Self-Esteem
Helps pregnant women and new moms in gaining self-awareness and confidence.
The moms start to find the positive side of themselves by ignoring negative things.
They begin to focus on their life goals and achievements.
They think and identify things that are within their control and that they can do much more.
Improves Focus
Meditation improves focus as it is a mental work that clears your thoughts towards various aspects. Moms begin to think bigger and sharpen their point of view. It additionally makes them take better care of their newborn baby.
Helps fight insomnia
One of the struggles of being a mom early on is getting enough sleep. When you get up with your little one multiple nights in a row, it really messes up your sleep patterns.
Take 30 seconds and practice focusing on your breathing and being present. Try blocking out all thoughts for this short time and concentrate only on your breathing.
How'd that go? It's difficult to not think of anything when you're asked to not think of anything:) It takes practice but the benefits are great.
Cultivating mindfulness not only benefits you, but also your child and loved ones.
Make a commitment to yourself to try one type of mindfulness exercise and see how you feel!
*If you would like more one-on-one guidance our maternal mental health specialists can guide you with Mindfulness-Based Cognitive Therapy (MBCT), focused on appropriate training which is aimed at becoming aware of mental habits, emotions and internal feelings.