In the whirlwind of our daily lives as moms, it’s easy to feel overwhelmed by the chaos that surrounds us. There are times my brain feels like scrambled eggs. The overstimulation factor is real! We might not always be able to manage the madness around us, but we can manage ourselves. In this article, you’ll learn 8 mindfulness techniques that will help restore balance to the brain.
1. Deep Breathing
One of my favorite mindfulness techniques is deep breathing.
It’s a powerful tool in disarming stress and anxiety. I often forget to utilize this powerful technique, so I’ve started setting an alarm on my phone to remind myself to do some deep breathing. Three times I day, I take just a couple of minutes to focus on my breath and recalibrate my mind through deep breathing.
When you feel overwhelmed, take a moment to focus on your breath. Close your eyes and inhale deeply through your nose, filling your lungs with air. Then exhale slowly through your mouth, releasing any tension or stress with each breath. Repeat this process several times, allowing each breath to bring a sense of calm and relaxation to your body and mind.
2. Grounding Exercise
Grounding techniques can help bring you back to the present moment when you’re feeling overwhelmed. Find a quiet space where you can sit or stand comfortably. Or, more realistically, just stand or sit right where you are, even in the middle of the toddler mayhem.
Take a moment to notice your surroundings. Focus on the sensations of your body touching the ground or the chair beneath you. Pay attention to the sounds around you, the feeling of the air on your skin, and any smells in the air. By anchoring yourself in the present moment, you can find peace and stability amidst the chaos.
It’s important to mention that the moment doesn’t need to be calm and peaceful for this technique to be effective. The point here is to calm your mind and connect to the present moment even if the room is blowing up around you. Peace is always in the room, you just have to reconnect to it.
3. Mindful Movement
Movement is the most practical of the mindfulness techniques for moms to implement because we can take our babies with us or involve them in the movement sessions.
When you’re feeling overwhelmed, engaging in mindful movement can help you reconnect with your body and release pent-up tension. Try going for a walk outside and paying attention to the sensation of each step as your feet touch the ground. Or, practice gentle yoga poses that focus on stretching and deep breathing. By moving your body mindfully, you can release stress and find a sense of ease and relaxation.
When I put on a YouTube video of calming stretches, my son always joins in. Not only does the stretching help me, it also works to calm his little mind, too! It’s a win-win.
4. Visualization
Visualization can be a powerful tool for calming the mind and reducing feelings of overwhelm. Close your eyes and imagine yourself in a peaceful place, such as a serene beach or a tranquil forest. Picture yourself surrounded by beauty and serenity, and imagine the stress and tension melting away with each breath. Visualize yourself feeling calm, relaxed, and at peace, allowing this sense of tranquility to wash over you and soothe your soul.
If you have trouble jumping to a tranquil spot at a moment’s notice, have a calming photo ready on your fridge or on your phone. It might be a picture of the beach, the mountains, a beautiful meadow, whatever evokes feelings of calm and peace for you.
5. Gratitude Practice
Practicing gratitude can shift your focus from feelings of overwhelm to feelings of abundance and appreciation. Take a moment to reflect on the things in your life that you’re grateful for, whether it’s the love of your family, the beauty of nature, or the simple pleasures of everyday life. Write down three things you’re thankful for each day, or simply take a moment to mentally acknowledge them. By cultivating an attitude of gratitude, you can find joy and peace even in the midst of chaos.
Start now. Stop reading, and think of three things you are grateful for in this very moment. Notice how your mind shifts to thankfulness and appreciation for the things you have.
6. Body Scan
When a friend of mine told me about doing body scans throughout the day, I thought she was crazy. But I can tell you it works! Connecting with your body in this very specific way is such a powerful way to ground yourself.
Take a few minutes to focus your attention on each part of your body, starting from your toes and working your way up to the top of your head. Notice any sensations or areas of tension as you scan each body part. With each breath, imagine sending relaxation and warmth to these areas, allowing them to soften and release any stress or discomfort.
7. Five Senses Check-In
Engage your five senses to ground yourself in the present moment. Take a moment to notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise helps to anchor your awareness in the present moment, allowing you to let go of worries about the past or future.
This is a fun way to engage your kids too. Have them do this exercise with you and explore your surroundings together through the senses.
8. Loving-Kindness Meditation
Practice sending love and compassion to yourself and others through a loving-kindness meditation. Start by repeating phrases such as “May I be happy, may I be healthy, may I be safe, may I be at ease.” Then, extend these wishes to others, such as your loved ones, friends, and even those who may challenge you. These prayers cultivate feelings of kindness and connection, helping to dissolve feelings of overwhelm and anxiety.
Conclusion
Did you find some useful mindfulness techniques in this article? Have you ever tried any of them? It can be hard to remember how powerful mindfulness techniques are when we are in the thick of the overwhelm.
Print out this article or write the techniques down, and keep it on the fridge so you have a quick go-to guide of helpful mindfulness techniques. Once you practice them a few times, they will become more like second nature. Taking the time to ground yourself and reconnect to peace is vital for yourself and for your family.
Don’t forget to take care of yourself, mama.
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