Well, here we are again - it’s holiday time in full swing! Unlike last season, it seems things are opening up and happening, and I’ve been busy shopping and planning and “momming” all over the place!
Recently, the pressure to wrap presents was too great to ignore. So, I sat on the floor in my bedroom and decided to “power wrap” as many as I could before going to pick up my kids from practice after school. I fell in love with this new wrapping paper I found. It was a print of this elaborate etching, and even the texture of it was nice. I had to take my time to pick the ribbon, and suddenly I was in another headspace. I was carefully folding and lining up the edges of this one present. My heartbeat slowed, my focus narrowed, my breathing was steady and in sync with my movements. I forgot about my busy schedule at that moment. It was purely enjoyable to take a moment and simply focus on wrapping a present! When it was time to go, I noticed my pace had shifted - I was slower and more aware of my surroundings.
To me, this is self care - leaning into these small mindful moments in the middle of the hustle and bustle. It’s difficult sometimes when we have a list a mile long and an “inner drill sergeant” shouting out orders throughout the day. But those little moments are so very important - some people say they are the most important. Children are so incredibly good at doing this! They stop and marvel at things, and pick things up, and get excited about simple pleasures. We could learn a thing or two from them.
Things to practice for self-care by finding “mindful moments”:
- Take a minute to notice how you’re breathing while you’re doing a chore (cooking, cleaning, folding laundry, typing an email, etc). Make your movements sync up with your breathing. Notice how you’re feeling while doing this. Syncing your breathing to movement is an ancient practice that is now known to have numerous health benefits to your brain and body.
- Do a “body scan” while waiting in line at the store, doctor’s office, etc. You can start at the top of your head and work your way all the way down to your toes. Take a moment at each section of your body and pay attention to how you feel in each area. Just simply paying attention to your whole body can heighten your sense of well-being. Sometimes I like to imagine I am “breathing warmth” into the different areas that I am focusing on.
- Wherever you are or whatever you’re doing - take a long, deep, cleansing breath. Bonus points for making a noise when you exhale (like a long sigh). With this, create a simple mantra that works for you. Mine is, “it’s all going to work out”. The simpler it is, the better.
- Think of three things you are grateful for in this tiny moment. Gratitude is now known to have huge mental and physical benefits - both immediate and long-term.
- Sing! Singing releases pain-relieving endorphins, helping you to forget those aches and pains, as well as relieving stress. To add a deeper level of mindfulness to it, pay attention to where your voice is vibrating in your trunk and head. Play with notes and tones to change what you’re noticing.
These are all things you can practice with your whole family or practice in front of your whole family (sometimes these practices are “contagious” on their own). I hope you and your family have a wonderful holiday and winter break.
Robin Bates, LMFT
Office hours: Monday, Tuesday and Thursdays from 8-4
P.S. By the way, that present that I enjoyed wrapping so much - it was a present I bought for myself! It’s a fun self-care tradition I started a few years ago, as a practice of being “self-ish” during a time of year when I’m always thinking about others.