Hi Mamas,
You’re beat, huh? I figured. You know you’re supposed to be doing all these things from belly breathing to journaling to affirmations to setting intentions, and on and on, and you’re just trying to get your kids to school in once piece. You’re thinking, “How in the he*& do you expect me to remember and incorporate all of this other stuff when I can’t even my the basics down right now?”
You just don’t have the headspace for it and it just keeps falling to the bottom of the never ending list of things you “should be doing”.
Here’s the thing. When our mind is spinning fast, we need to slow down. By integrating a daily mindfulness practice, you can slow down the monkey mind, bring your body into a grounded state and get your heart centered. From this place, you can approach your day with an easeful mind and presence and it all feels more manageable. By taking this 5-10 minutes day to do this, you will in turn alleviate a ton of wasted time, energy and added stress on the day to day.
In addition, taking this time for yourself will give you the much needed piece of mind and restful sleep that us mamas need so much. It’s mind blowing how much carving out even just 5-10 minutes for us does for our health, happiness and productivity.
On a side bar, if you want to know more about my daily morning routine in it’s entirety, you can read about it here.
But for those of you that are just looking to get started and need to keep things super simple, I have broken the most essential elements of a daily practice down into 4 parts and created a step by step guide to literally walk you through each part of it, so you don’t have to remember it all!
My daily rituals include these 4 essential elements:
1. Mindfulness/Meditation
Taking some time each day to clear and center your mind is truly the key to alleviating anxiety, stress and feeling calm and heart filled each day.
I love using the app insight timer that has a range of meditations by category, time frame, mood, you name it. They also have courses, challenges, teachers and people you can follow, the works. I love the meditations they have and the range and do at least 2 a day from there. I highly recommend checking it out!
*I also highly recommend getting up before the kids get up to do this if possible. I swear, as difficult as it sounds, the day goes so much better and I feel so much better when I’ve gotten “me” time to regroup before engaging in the morning chaos.
2. Daily Affirmations
Reading and hearing daily affirmations helps put your mind and body in a positive vibrational state, allowing you to welcome positivity and abundance throughout your day.
What you put out into the world is what you will receive, so the more you can feel good and positive, the more positivity you will welcome into your life.
3. Intention Setting & Journaling
When you check in with yourself and tap into your feelings and desires, you are able to manifest them.
When you journal and free write, you are often tapping into your subconscious and able to reveal all sorts of ideas, unresolved feelings, revelations and much more, giving you a deeper sense of connection with yourself, thus allowing you to move closer to your goals and dreams. A deeper connection with yourself is also one of the most critical elements for personal development and self improvement.
Intention setting is an exercise that helps you think through what you want to manifest each day. If you aren’t aware of what you want, you can’t send the signal out to the universe to help bring those opportunities to you. Additionally, if you haven’t given the desire specific thought, when the opportunity is there, you aren’t able to recognize it, hence losing the opportunity.
By mindfully setting clear intentions, you are tapping into yourself and declaring what you want to manifest with the universe.
By making these declarations, you’re sending a clear request to the universe, allowing the universe to send you opportunities that are in alignment with your desires. You are also gaining more clarity, certainty and confidence in your desires, opening yourself up to being clear about what you’re seeking, thus putting yourself in a position that’s ready to receive aligning opportunities.
This process of aligning your desires and intentions with universe helps you manifest your dreams in lightning speed!
4. End of Day Reflections
Most of us, especially as busy mamas, end the day feeling like we haven’t gotten to half of the things done that we “should have” done and feel drained thinking about all that needs to get done. It only prevents us from feeling at ease and allowing us to get a restful night’s sleep, perpetuating the cycle of constant exhaustion.
When you taking time to take stock of what you accomplished, what you are grateful for and any wins and learnings from the day, you often are incredibly surprised by the amount of things you did do and that you feel good about, giving you a feeling of accomplishment and feeling of ease, versus angst.
It also gives you the opportunity to see the impact each small step makes and thus gives you the motivation to plan to take another step the next day, moving you closer to your goals.
Mindful Mama Guide
Since I know you mamas are super busy and don’t have the headspace to remember all of this, I created a Mindful Mama Guide that outlines all of this for you. The guide includes all 4 of these steps with the meditations, affirmations, intention setting questions/journaling prompts and end of day reflections. Just print it out and follow along!
I highly recommend you do it daily for at least 2 weeks. Be patient with yourself as just like anything new, it will be an adjustment. Give yourself grace and do what you can each day. I promise you, once you make this a practice, you will see immense shifts in your happiness and inner peace.
There you have it! To get your free Mindful Mama Guide, click here. I would love to see how you’re using your guide and if you’re seeing benefits so if you can tag me on social (@mishavayner) that would be amazing! Also, please share any questions or comments below!
I can’t wait to see the results!
xoxo
Misha
