Mindfulness for Moms
Mindfulness for Moms by Cheryl Reeley LCSW, MS, PMH-C Anxiety Therapy Austin
What is mindfulness? How is it different from meditation?
Mindfulness is the act of purposefully paying attention to what is happening physically and emotionally without judgment. The “what” is the focus rather than the “why.” In mindfulness, there is no right or wrong. The experience of the moment is to be the experience of the moment.
Mindfulness and meditation are commonly interchanged and while they are related, the key difference is the timing. Mindfulness is in the present moment, being aware of what is happening right here, right now. Meditation is a practice that requires sustained mindfulness. In her article, The 5 Biggest Myths of Mindfulness , Ellen Hendriksen, PhD, explains the diffrence as:
“Dr. Jon Kabat-Zinn, one of the first American mindfulness researchers, likens mindfulness to being behind a waterfall. You’re not under the waterfall, caught in the swirl and pounding of thoughts, emotions, and sensations, nor are you trying to stop or change them. Instead, you’re behind the cascade, observing all that’s happening without evaluation.
Mindfulness meditation, by contrast, is a practice. It’s all the awareness that is mindfulness, but sustained. Rather than just checking in with the waterfall, it’s logging some time behind it. It’s bringing your attention back when it inevitably wanders away, often many times a minute.”
Why should I practice mindfulness?
There are so many benefits to mindfulness and very few (if any) risks.
Mindfulness increases our positive emotions and decreases our negative emotions and stress.
Studies have found that mindfulness boosts the immune system. Is there a mom out there with a toddler that doesn’t need a boost to the immune system?
It physically changes our brains! Researchers have found that practicing mindfulness increases the grey matter in our brains in the areas that are in control of learning, memory, emotional regulation, and empathy.
Mindfulness might help fight obesity by encouraging people to savor their meals and become aware of their eating habits.
It helps us tune out distractions, and improves memory and attention skills.
Practicing mindfulness may make us more likely to help someone in need as well as boost self-compassion.
Specifically in regards to pregnant women, expectant fathers, and new parents, mindfulness helps to reduce anxiety, stress, and depression. Research shows that parents who practice mindfulness report being more confident in their parenting skills have a better relationship with their children. Children of parents who practice mindfulness are found to have better social skills.
How do I get started?
First, there is no right or wrong way to practice mindfulness. What works for you might not work for someone else. Some people feel comfortable practicing mindfulness for 2 minutes, others benefit from 10 minutes. There is no judgment here.
Let’s try it out!
We are going to start by paying attention to the breath. Start by getting into a comfortable position. This is whatever position is comfortable and available to you at this moment. Feel free to lay down. Or sit cross-legged on the floor. The goal is to be comfortable so you are able to focus on the breath and be less distracted by feelings of strain or pain. Set a timer on your phone or watch for 2 minutes. If you feel comfortable, let your eyes gently close. Be aware of your breath. There is no judgment. Notice if your breaths are long and even or if they are short and staggered. If your thoughts wander or get distracted from focusing on your breath, gently bring your attention back to the breath. You are doing it. This is it. When your timer goes off, take a second to decide if you are feeling done with this exercise. If not, keep going. If so, gently open your eyes and acknowledge your accomplishment. You did it!
If you’d like to take this a step further, try focusing on your breath at different times during the day. What is your breath like in the morning? What is your breath like in the evening? Again, there is no judgment, no right or wrong. Just simply observing and making notes.
Keywords: Anxiety, Depression, Therapy Austin, Grief and Loss Counseling, Perinatal Mental Health, Maternal Mental Health
(Adapted from The Little Pocket Book of Mindfulness)
(https://news.illinoisstate.edu/2016/05/10-reasons-practice-mindfulness/#:~:text=Research%20suggest%20that%20mindfulness%20helps,an%20increase%20in%20cognitive%20focus.)