This morning I asked Noah to sit down whilst I put his trainers on, until that point he was pretending to be Polly Parrot flying round the room. He sat cross legged and said ‘shall we sit still like a frog mummy?’ – I was delighted with this suggestion. I’d been doing the horses and had been for a run so it was just what I needed too. So we had a couple of minutes sitting still together. A couple of minutes of mindfulness where we sat quietly, close to each other, smiling and being really present in the moment.
Following on from our couple of minutes of sitting still Noah was really calm and lovely. He happily gave me a kiss goodbye and went off with Martyn for a day at his Grandpa’s.
Just taking a couple of minutes being close to each other and appreciating our time together made so much difference to how I felt. Some days we don’t manage it and when I kiss goodbye to Noah in a rush I am left with a bit of an empty feeling, a real longing that I had him for the day. Instead today I felt settled and pleased that he was so happy. This was totally reflected in him too. Somedays he says ‘But I want to be with you mummy’ but today despite our closeness he felt happy and secure to see me later.
When our body is still and quiet it allows our mind to follow suit. Children adapt really quickly to taking a few moments to be quiet and they actually really start to enjoy it, especially when you do it together. You really will be amazed by their ability if you start small. Try this to see what a difference it makes for you and yours…
1) Sit down in a comfortable position. I usually sit on a chair, as long as your back is straight that’s great. Children seem to love the novelty of being cross legged.
2) Set a timer. Try 30 seconds to start with for children, maybe 2 minutes if you are without a youngster. If you find it easy you can always add to this if you want to
3) Take 5 deep breaths. In through your nose and our through your mouth.
4) Place your hand on your abdomen and feel your body fill up with air as you breathe in and empty a you breathe out. Take another 5 deep breaths to notice this.
5) Place your hands on your knees or thighs and allow your breathing to return to normal. Continue to hold your attention on your breath until the timer goes off.
6) Every time your mind wanders, notice where your thoughts go, and then bring your attention back to your breath. Don’t tell yourself off. We sit to meditate to calm our minds so think of each mind wander as added motivation, it reenforces why you need to do it.
7) When you have finished sit still for a little longer to enjoy the feeling.
Doing this exercise each morning for a week will really start to show you the difference it makes to take some time for ourselves. You will be more clear thinking once you jump back into ordinary life. The more hectic your mind the more you could try to repeat this throughout the day. Little and often is certainly the best way. There is no risk of harm from overdose here!
Come on a Revitalise Day to learn more top ways to add a little calm into your life.