Mindfulness Techniques for Homeschool Moms
Being a homeschool mom isn’t easy. If you want to reduce your stress, enhance your focus, and better regulate your emotions, try these mindfulness techniques.
What Is Mindfulness?
Mindfulness is the practice of paying attention to the present moment.
By focusing on what is happening at that exact moment, you remove anxiety and preoccupation with the past and future.
When you focus on the present, you need to do so without passing judgment. Don’t blame yourself for what you are feeling, good or bad.
Mindfulness techniques (more on this in a moment!) help you maintain that present focus in a calming way.
You take an inventory of how you feel, but you also focus on what is happening both inside and around you.
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The Benefits of Mindfulness for Homeschool Moms
Being a homeschool mom is more than a full-time job. It’s at least five jobs rolled into one.
That can put a strain on anyone.
Ultimately, mindfulness is not about immediate self-improvement. Before you can move forward, you need to know and accept where you are.
However, practicing mindfulness does have distinct benefits.
Stress Relief
As a homeschool mom, you have a million responsibilities. When those responsibilities pile on, you can feel stressed and overwhelmed.
Mindfulness techniques can help lower your stress levels by helping you focus on what is right in front of you.
Emotional Regulation
Stress can often lead to frustration, anger, sadness, and apathy.
If you feel in the grip of any of these emotions, mindfulness techniques can help you regain a hold on yourself and regulate your emotions.
Improved Relationships
A tired, overworked, frustrated homeschool mom is bound to snap at her family. Your fuse is short. It happens to all of us.
Mindfulness techniques can lower your emotional temperature, keeping you from getting angry and lashing out.
An emotionally-regulated mom can create a stable environment for everyone, improving relationships in the home.
You are more likely to feel empathy, engage in active listening, and communicate clearly..
Clarity and Focus
A cup of coffee is not the only weapon in your focus arsenal.
Mindfulness techniques can improve your ability to focus and pay attention. They will make you more alert (no caffeine required).
Physical Health
Mindfulness techniques lower blood pressure, improve sleep quality, and even help manage chronic pain.
Mindfulness Techniques for Homeschool Moms
Now that you know the benefits of mindfulness, how do you achieve it? Try these mindfulness techniques.
Mindful Breathing
If you have ever tried yoga, you know the importance of the breath. It is a simple way to focus on the present.
Breathing exercises can help you focus on the present, and you can do these at any time and place (even on the busiest days).
Here are a couple of breathing exercises to try.
Diaphragm Breathing
Often we think we are taking deep breaths when we are only breathing shallowly.
To breathe deeply, fully engage your diaphragm (the muscle under your lungs).
Place your hand flat against your abdomen, right below your belly button. Take a slow, deep breath, and focus on expanding your abdominal muscles.
You should feel your hand rise as you inhale, and fall when you exhale. Repeat.
Box Breathing
As you are learning this technique, it is helpful to draw a box in the air. Once you are familiar with it, you can simply visualize the box if you prefer.
For four counts, draw the top of the square as you inhale.
Then draw the side of the box as you hold your breath for four counts.
Exhale for four counts as you draw the bottom of the box.
Hold your breath for four counts as you draw the final side of the box.
Repeat the box breathing for several minutes.
Body Scan
A body scan is a mindfulness exercise that works well at the start and close of the day (or anytime you can lie down for a breather).
Imagine you are scanning your own body (like an MRI machine).
Start at your toes. Notice any sensation or feeling (even discomfort). Make a mental note of it but do not try to change anything about it.
Gradually bring your focus up through your body from your lower extremities all the way up to your head.
Mindful Eating
Too often we multitask during our mealtimes. We see food as fuel, not as an invitation to be fully present.
Mindful eating means bringing your full attention to the taste and texture of your foods, the sensation of chewing, and your feelings of hunger and satiety.
By focusing on eating as the activity at hand, you can be a healthy role model for your children.
Five Senses Game
You can practice mindfulness techniques with your children. Call it a game!
Bring a snack outside. Each person takes a turn noting something they can see.
For example, if you see a squirrel, you might say, “I see a grey squirrel with a white belly. His eyes look like black, bulgy almonds. His fuzzy tail curls like a question mark.”
After you have each played the “see” round, play four more rounds for the other senses: hearing, touch, taste, and smell.
Mindful Stretching or Yoga
Mindful stretching involves paying attention to your body as you stretch, feeling the pull on your muscles, and sitting in the stretch.
You also breathe through the stretches, tapping into the benefits of mindful breathing.
This is one of the mindfulness techniques that you can do with your kids. Read here for more on yoga for kids.
Mindful Listening
You can practice mindful listening anywhere, but it adapts well to homeschooling when you listen to classical music.
Pick a piece of classical music (it doesn’t have to be long).
Try Vivaldi’s Four Seasons to start.
It is divided into four seasons: spring, summer, fall, and winter. Each season has three songs that are a few minutes each. Pick one song a day.
Have everyone listen attentively (some kids might need a quiet activity like coloring or playdough to occupy their hands while they listen).
Note the rise and fall of the music, when it is loud and soft.
See if you can pick out the different instruments.
Note the quality of the sound and the emotion it makes you feel.
How does the music change over time?
You can listen to the same piece of music more than once.
Mindful Observation
This is one of the mindfulness techniques that can be done anytime, anywhere, and without anyone noticing.
Select an object in your vicinity and pay attention to it in close detail.
Notice its shape, color, texture, and material. Note any particularities or details.
Close observation pulls you to the present moment.
Mindful Walking
You can practice mindful walking as you walk around your house or in your yard.
Bring your attention to the physical sensation of walking.
Note how your foot makes contact with the ground and pushes against it to propel you forward. How does it roll and flex?
How do the muscles of your legs respond to the different movements in your stride?
Feel the natural rhythm of your pace and listen to the sounds of your footfalls.
Mindfulness Techniques for the Homeschool Day
You accomplish a lot during the homeschool day. Make sure that self-care is one of them.
These mindfulness techniques can reduce your stress, help your focus, and even improve your physical health.
And you can start this very moment.
