Simple Techniques to Stay Present

As busy parents, our lives often feel like a whirlwind of activities, responsibilities, and endless to-do lists. In the midst of this chaos, it can be challenging to stay present and fully engage with our children and loved ones. However, building mindfulness practices into our daily routines can help cultivate a sense of calm and connection, allowing us to savor the precious moments of parenthood. Here are some simple techniques to help you embrace mindfulness and stay present, even on the busiest of days.

1. Start Your Day with Intention

Begin each day by taking a few moments to set your intentions. Almost every morning I lie in bed for at least 10 minutes after the alarm and think about my day ahead (I've also started adding meditation and breath work in trying to make this an atomic habit - LOVE James Clear! Slight digression...). So, before you jump into the hustle and bustle, find a quiet space, close your eyes, and take a few deep breaths. Reflect on what you hope to achieve that day, both for yourself and your family. This practice can help you approach the day with a clear mind and a positive attitude, making it easier to stay present throughout your activities.

2. Mindful Breathing

Have you ever had days where absolutely nothing seems to go to plan? Whenever you feel overwhelmed or stressed, take a moment to focus on your breath. Find a comfortable position, (could be in your car, at your desk, or in an empty conference room) close your eyes, and take a deep breath in through your nose, allowing your abdomen to expand. Hold for a count of five, then exhale slowly through your mouth. Repeat this process for a few minutes, allowing your thoughts to settle. Mindful breathing can be a powerful tool to ground yourself and regain focus, no matter where you are. 🧘‍♀️

3. Engage in Active Listening

When interacting with your children or loved ones, practice active listening. Put away distractions (like your phone, tablet or even a book you’re reading), make eye contact, and truly focus on what they are saying. Acknowledge their feelings by nodding or repeating back what they've just said and respond thoughtfully. This not only strengthens your connection but also helps you stay present in the moment, nourishing a deeper understanding of their needs and emotions.

4. Incorporate Mindfulness into Daily Routines

You can infuse mindfulness into everyday activities, such as mealtime or bath time. Its easy to push through meals to keep on schedule, but if you make it fun by taking a moment to appreciate the colors, textures, and flavors of the food it becomes a lovely experience to share. Encourage your children to do the same. During bath time, focus on the sensations of water and the joy of play. My kids LOVED bubble baths and building bubble castles or pretending they had bubble beards. 😶‍🌫️ By being fully present in these moments, you create opportunities for connection and joy.

5. Practice Gratitude

At the end of each day, take a few moments to reflect on what you are grateful for. I’ve found this to influence my mood even for the next day. It can be as simple as appreciating a shared laugh with your little one, pre-teen or teenager (well done YOU especially with a teen 🤩) or the warmth of a cozy home or a fire burning in the fireplace. Consider keeping a gratitude journal where you jot down a few things each day. This practice shifts your focus from stress to appreciation, helping you develop a more positive mindset.

6. Create Mindful Transitions

Transitions between activities can often feel rushed and chaotic. It was always a big undertaking in the morning to get the kids up, dressed, fed, and buckled into their car seats to go to day care or school. I found just taking a minute before moving them to the car and talking to them about what was next helped heaps. It’s all about creating mindful transitions. For example, before leaving work, take a moment to pause, breathe, and mentally prepare for the next activity of picking up the kids. This can help your mindset and allow your kids to shift gears more smoothly, reducing stress and promoting a sense of calm.

7. Embrace Imperfection

Finally, remember that mindfulness is not about achieving perfection; it’s about being present and accepting the moment as it is. Parenting is messy, and there will be days when things don’t go as planned (understatement of the year). Embrace the imperfections and allow yourself to experience the full range of emotions that come with being a parent. This acceptance can lead to greater peace and resilience.

Conclusion

Incorporating mindfulness practices into your daily life as a busy parent can help you stay present and connected with your family. By starting your day with intention, practicing mindful breathing, and engaging in active listening, you can cultivate a sense of calm amidst the chaos. Remember, it’s the little moments that often hold the most meaning. Embrace the journey of parenthood with an open heart, and allow mindfulness to guide you toward a more fulfilling and connected family life.

You’ve got this! 💕