Life demands more from us every day, thanks to everything from a nasty political climate and natural disasters to cranky kids. Moms need ways to deal with stress swiftly and with ease. Life can feel overwhelming and exhausting much of the time, which is why we need simple and effective techniques to help us come back to the center when life gets tricky. It only takes one minute for all hell to break loose at work or at home, so we need tools to center us that work just as fast! Here are some tips that will help you go from chaos to calm in one minute or less:
Each new breath we take is another opportunity to decide how the next moment will unfold. If our morning starts to go a tad haywire with kids who don’t want to get out of bed, or we realize we never picked up the cleaning and have nothing to wear, it doesn’t mean we can’t regroup and move forward in a way that feels better to us and our family.
In these moments where we are one step away from losing it, it feels helpful to find an anchor point. Pause for just a moment and notice where you feel your breath the strongest. Is it moving in and out of your nose? Is it your ribcage expanding and contracting, or your belly rising and falling? Wherever it is, spend a few moments breathing and focusing on your anchor point. You will be calming your nervous system so you can respond to each part of your morning thoughtfully instead of simply reacting and usually having regrets about how that went. Return to this anchor point anytime during the day as you need to.
There were days during the “hot mess” phase of my life when my kids would fight in the back seat on the way to school. I’d be yelling and inevitably someone would get out of the car crying, and I’d feel remorseful all day for allowing their day to begin like that. It felt terrible!
I began implementing "morning mindfulness" into our car ride routine and now everyone gets out of the car feeling great and excited for their day. We started years ago, and even now at 13 and 11 my kids still want to do it, and so do the friends we carpool with. They love it!
Here’s what to do:
If you don’t drive your kids to school, this can be done waiting for the school bus or at the breakfast table.
When you are exhausted, you need a little extra TLC. I find that creating a mindful pause with a cup of tea always does the trick to soothe my soul.
When making your tea really pay attention to your senses. What does the warm mug feel like in your hands? What does your tea smell like and taste like? Find three descriptive words for each. Using your senses is a wonderful way to be present in the moment, and who doesn’t love a cup of chai with a bit of almond milk and honey?
When I feel overwhelmed, I use my favorite affirmation. I repeat “I get everything done with ease and grace” to myself until I feel calm and centered. It reminds me to take my day one step at a time, and to mindfully make my way through each task.
The trick to this one is actually acting before you walk in the door. Spend an extra minute in your car before you get out to give yourself a minute to come back to the center and recalibrate. You want to walk in your door feeling like the best version of you, so take a moment to decompress and release any stress you are still holding from the day. While sitting in your car you can do a quick body scan. Relax your body from head to toe, hitting all of the major areas of the face, neck, shoulders, chest, belly, hips and legs. You will be amazed at how much tension you are holding in your body.
Ali Katz is a certified meditation teacher and creator of the Hot Mess to Mindful Mom brand. She has been featured on ABC, NBC, FOX News, and many other outlets. Find out more about Ali, her work, and her books at www.hotmesstomindfulmom.com. You can find many more tips and tools like these in the latest book in her series One Minute to Zen: How to go From Hot Mess to Mindful Mom in One Minute or Less available on Nov. 6, 2018.
Written by Ali Katz for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to email@example.com.