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  • Writer's pictureKacee Tannenbaum, LCSW

Practicing Mindfulness as a Mom During a Crisis

Mama, if you're feeling overwhelmed and exhausted by the demanding tasks of your day, you're not alone! Being a mom can be challenging in "normal times" let alone a full blown pandemic!

Let’s face it, now you're expected to homeschool not only one child, but maybe two, three or more; work full time from home; keep up with the daily household chores (wait, you mean I need to feed these kids too?!); exercise (geez, I don’t want to gain the extra corona-pounds; and the list goes on... all while having a BIG SMILE on your face.  No, no you don’t. You don't have to smile. 

But I do encourage you to be present in the “here and now.” 

I encourage you to incorporate mindfulness activities into your daily schedule, especially, now as we're experiencing more stressors than ever.  You can create balance, peace, and serenity daily, which allows you to center and align yourself so that you can be the best version of YOU for your children, partner, your spouse, and most importantly yourself.  

From the Sanskrit for “awareness,” mindfulness is a type of meditation that, according to the teaching of the Buddha, is considered to be of great importance in the path to enlightenment. Basically, mindfulness is the act of being fully present in the here and now, without passing judgment.

The practice of being mindful has three important components: control, awareness, and acceptance.

First, you must take hold of your mind. Control the “chatter” in your head and disengage from any external and internal stimuli.

Second, open yourself to the process of calmly observing and describing what you are experiencing.

Third, you must be completely non-judgmental and self-accepting while participating fully in the mindfulness application.  

Here are five ways to practice mindfulness: 

1. Pay attention to small moments. These are typically those times in our lives that we do not notice or that we take for granted.  It may be having a cup of coffee or tea, spending a moment with a child or pet, or performing any routine activity that usually goes without attention.  

2. Focus on the senses. Take time to notice what comes through your five senses: what you see, hear, smell, taste, or touch.  Your senses are the gateway to the world; opening this gateway can help dispel detrimental emotions. 

3. Breathe mindfully. Focusing on our breath is an excellent way to center and ground ourselves. Stay focused on the air coming into your air passages and lungs, holding it, and then letting it out. Use a mantra such as “calm now” as you breathe, or follow a counting pattern – say five or ten – while you breathe in and out.  

4. Set aside time to be quiet, and to experience that quietness. Be one-minded with the stillness, finding your center, and noticing the comfort in the moment.

5. Pause and observe.  At any time and place, stop and look – really look – around you.  Describe 10 details you would have not otherwise noticed.  

Similar to physical fitness (which I am a huge fan of), mindfulness needs to be practiced daily.  Now (no better than the present time to take action), take a few moments, 1-5 min, to create more calmness in your life.

YOU deserve this break! 

This might be difficult at first and a bit uncomfortable. YOU’VE GOT THIS! You have nothing to lose, but a lot to gain... a sense of balance, peace, and serenity. 

To all the mamas out there (as a mother of two myself), I see you. I feel you. I am with you. Life right now is hard.  We are all in this together.  We will get through this unprecedented time together. 

For any mamas, who may need extra support, I’m offering phone or video sessions through a secure platform. Please click here to schedule an appointment today. 

I leave you with this quote: “The present moment is filled with joy and happiness; if you are attentive you will see it.” ~Thich Nicht Hanh


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