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Self-care tips for mom
Wellness
Published Friday May 04, 2018 by Sandra Daniele

4 Simple Self-Care Steps for Busy Moms

Personal Growth
Meditation
Motivation

Pause. Not because you hear the call of your child’s voice or the ring of your phone, but because you deserve a moment to breathe. As parents, so much time is spent running from school, to work, to the store, and before we know it, we are exhausted and the day is over. It’s time to start reclaiming your sanity and take care of the one person who is taking care of everyone else—you

I know what you’re thinking: Who has time? There is so much to do! Finding the justification to focus on you can feel near impossible. But if you can’t be the best for yourself, how can you possibly be the best for your kids? 

 

1. Learn to say no

Kids know the difference between a happy parent and a stressed-out parent. Allow yourself to say not now, maybe later to your child, spouse—even a friend. The first time will be hard, but once you get past the initial feeling of guilt, everyone starts to win. It’s about finding the hidden moments that present themselves every day.   

To be successful, start small. Instead of seeing your child’s artwork as another thing you need to put away, take a minute (or two) to treasure what was created by the person you love. Guess what? If it stays on the kitchen counter another day, it won’t change how your tomorrow turns out. 

 
2. Write it down

Make a list (yes, another list) of the things you loved to do before becoming a parent. A list that doesn’t let the limitations of time and money get in the way. Pick two or three items and find ways to incorporate them into your daily life. If your goal is to exercise, then find pockets of time—even if it’s just a few minutes. Start with taking a walk while your kids are at school or practice. If you’re at work, use your lunch break to lace up your sneakers and get outside. The errands can wait. Your well-being is important. 


3. Make downtime count 

Do you love early mornings or late nights? Make that time matter. Before the kids get up or after they go to bed, sit down with a cup of tea, a good book or a crossword puzzle. Take a bath. Disconnect from screens, turn off the outside noise and allow yourself 10 or 15 minutes to breathe, reflect and relax. You deserve it.

 

4. Take baby steps 

While self-care can seem like sipping champagne in a silk robe on social media, it starts with taking back small moments in your day. As you begin to value your time and energy more, you will even find yourself breathing lighter, thinking clearer, and speaking to your loved ones in a more mindful manner. With time, you might even realize that some of those things on your to-do list don’t really need to be there. If you aren’t ready to say yes to you, then say yes for the sake of your kids, family and loved ones. Trust me, everyone wins. 

 

Sandra Daniele
Written by
Sandra Daniele
Contributor
About the author
Loving life in California, this mom is a dreamer with a big heart. Sandra has a background in business and a passion for people, which makes her job in Human Resources a perfect fit. In her free time, Sandra enjoys a good book, planning her next adventure and trying the latest fitness craze.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.