Parents: Meditate to Let Go of the Chaos & Sleep Better

I know it’s hard for a hectic multitasker to suddenly turn into a Zen Buddhist at bedtime. But once your child is asleep, it’s super important for you to be able to come in for a soft landing after a full and demanding day. One way to accomplish this is to practise some breathing/calming exercises.

Two key steps in this simple act are letting your face muscles fully relax—like a wet rag. Facial tension keeps you in stress, and a relaxed expression or even a hint of a smile gives your body the cue to relax. And really slow your breathing down, especially paying attention to making your breathing out as long and as slow as your breathing in. Deep breaths can have an instantaneous effect, releasing a wave of calm. 

As you breathe in and out, let each breath fill your heart with happiness as you think about the things that bless you in your life or the activities you look forward to doing tomorrow. 

Also, visualize a safe, cosy place. Imagine a warm day at the beach, or picture yourself simply lying on the couch all warm and comfy. 

If you want some help getting started, visit UCLA’s Mindfulness Awareness Research Center (MARC) website here.

Descargo de responsabilidad: La información en nuestro sitio NO es un consejo médico para ninguna persona o condición específica. Solo se proporciona como información general. Si tiene alguna pregunta o preocupación médica sobre su hijo o sobre usted mismo, por favor contacte a su proveedor de salud. La leche materna es la mejor fuente de nutrición para los bebés. Es importante que, en preparación para la lactancia y durante la misma, las madres lleven una dieta saludable y equilibrada. La combinación de lactancia materna y alimentación con biberón en las primeras semanas de vida puede reducir la producción de leche materna y es difícil revertir la decisión de no amamantar. Si decide utilizar fórmula infantil, debe seguir las instrucciones cuidadosamente.