Mindfulness And Meditation For Mums
REMEMBER THOSE LAZY SUNDAYS WHEN 10AM WAKE-UP TIMES WERE THE NORM AND THE ONLY THING TO PRISE YOU OUT OF BED WAS THE THOUGHT OF BRUNCH? NO? THEN YOU MUST BE A NEW MUM OR DAD – AND PROBABLY ONE THAT’S LACKING SLEEP AND RUNNING ON EMPTY!
The solution? Find 15 minutes. It might not sound a lot but a quarter of an hour is all it takes to reboot your energy levels so you’re ready to face the next stages of parenthood. It doesn’t always mean hitting the hay, either. Here’s seven easy ways to reclaim your rest in double quick time…
1 - Take a Shower
Research shows that short power naps of 15-40 minutes improve alertness by 100%
One of the only places that remains baby-free, bathrooms are a sanctuary for new mums. Practice mindfulness in the shower by focusing on your breath and the sensation of warm water against your skin. The latest studies are showing how mindfulness meditation has a positive effect on reducing anxiety, so focus on the present and it will help clear the mind, and rationalise any worries or niggling negativity.
2 - Detailed delegation
It’s much easier for family, friends and other halves to help out when you give them exact instructions explains Naomi Martell-Bundock, the Neom Life Coach. Instead of just asking for help, be more specific by asking ‘Could you sterilise the bottles please?’ or ‘Could you bath the baby?’.
3 - Sleep when you can
Don’t be tempted to tidy up when your offspring is snoozing – it’s prime time for you to catch up on sleep so ignore the ironing, put your phone on silent and get your head down. Research shows that short power naps of 15-40 minutes improve alertness by 100% and performance by 34%, so don’t hang around once they’ve nodded off.
4 - Stretch it out
Practise 10 minutes of yoga or pelvic floor exercises while inhaling the powerful essential oils of a Neom 3 wick candle and you’ll be amazed at how reenergised you feel. The mindful breathing that is associated with yoga & Pilates (when your exhale is even a few counts longer than your inhale) stimulates the vagus nerve, running from the neck down through the diaphragm, to send a signal to your brain which turns up your Parasympathetic Nervous System, immediately calming and soothing the senses.
Choose the Real Luxury™ blend that contains 24 incredibly stress-easing and calming essential oils including lavender, jasmine and Brazilian rosewood, to intensify your 10 minute relaxing session.
3 - Sip a natural energy drink
There’s some brilliant herbs and roots out there which regulate blood-sugar levels to help avoid peaks and crashes in energy, says Neom Nutrition Expert Samantha Paget. Green tea – it’s amazing at gently energising. L-theonine is an adaptogen which can both gently energise and gently relax: Research shows that L-theanine neutralizes the speedy, jagged, bad effects of caffeine without reducing its mind-energizing features.
5 - Deep breaths
The more stressed you are, the shallower your breathing becomes but inhaling and exhaling slowly and deeply instantly has a calming effect on the mind and body. Make a point of reconnecting with your breath by lying on a blanket with your legs raised against the wall. Breathe in for seven seconds and out for 11. Stay here for at least 10 minutes and you will stand up feeling cool, calm and collected.
7 - Hum yourself happy
This might sound a little strange, but lying on your back and humming like a bee for five minutes is a real sense stimulator. An ancient yoga technique called Brahmaree that comes highly recommended by Anandi, Neom’s Sleep Expert, the deep vibrations not only relax the mind and body, they prompt the release of serotonin – that all important happy hormone.
Worried you might feel silly? Fret not. Suzy Reading, the Neom Psychologist says that new mums need to get creative about self-care. “The things you used to do to relax and unwind might not be possible anymore, so create a self-care routine that’s full of simple, convenient, effortless things.”
Have you any tips for new mums? Tell us below using #NeomWellbeing