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Last Updated on April 26, 2018

How Mindful Meditation Can Improve Your Parenting Style

How Mindful Meditation Can Improve Your Parenting Style

Are you looking for ways to improve your parenting?

Of course; we all are! Anyone who is a parent is always looking to take their parenting skills to the next level and improve the balance in the household. Parenting styles don’t have to complicate our lives, but which style of parenting we choose does have a direct impact on how harmonious our lives with our children are.

Everyone has heard the terms “meditation” and “mindfulness”; but, were you aware that mindful meditation can bring about an amazing transformation in your parenting style?

It’s true! With just a few simple tips on meditation and being more present, your parenting style can see an amazing transformation in just a very short time.

Mindfulness Matters

Meditation is the practice of calming and centering the mind. Mindful meditation originated in India thousands of years ago as part of Hinduism.

Over the centuries, its amazing ability to transform our mind, body and soul have been taken on by Buddhism as well as many other cultures and religions.

Today, countless cultures around the world have embraced the physical, emotional and spiritual benefits that mindfulness can bring to our personal lives.

The Secret of Stress Free Parenting

Let’s face it, parenting can be hard and stressful!

It can also be quite amazing and rewarding to see the best aspects of ourselves standing in front of us in the form of our children.

To be the very best parents we can be, it’s crucial that we find productive ways to manage our stress. After all, our kids learn best by watching our behavior (this is called “modeling”) and if we don’t handle stress well, neither will they.

Adding a mindful meditation practice to your life, even if it’s just a few minutes a day, can transform your parenting style in several incredible ways:

  • You will feel a greater sense of calm and peace
  • You will be able to ebb and flow around daily challenges more easily
  • You will naturally be more patient with your child and yourself

Science Backs Up The Benefits

Researchers at Johns Hopkins University in Baltimore, MD conducted a recent study on the effects of a mindful meditation practice and it’s impact on stress and well-being. Their research looked at over 3500 people, and what they found was astonishing! [1]

They found that “the negative effect (of Anxiety, depression, and stress/distress) is improved in mindfulness programs”.

They also found that “mindfulness-based stress reduction reduces (physical) pain severity to a small degree” and that “Mindfulness meditation programs had moderate evidence of improved anxiety”.

Yet another study published by the National Institutes of Health found that a Mindfulness-Based Stress Reduction program “may have a beneficial effect on anxiety symptoms in generalized anxiety disorder, and may also improve stress reactivity and coping”. [2]

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Clearly many experts recognize the ability of a mindful meditation practice to reduce stress and anxiety; and since parents seem to have an endless stream of stress and anxiety, this can certainly help make some positive changes.

Meditation Changes Our Brains

A recent study by the University of California in Los Angeles examined the links between aging, brain deterioration and meditation.

What they found was nothing short of amazing!

In their study, they reported that “meditation is brain-protective and associated with a reduced age-related tissue decline”. [3]

They went on to say that there is “scientifically solid evidence that meditation has brain (and mind) altering capacities (which can help with) healthy aging, but also pathological aging, such as is evident in mild cognitive impairment or Alzheimer’s disease”.

In short, if we focus on adding just a few minutes of mindful meditation to our daily rituals we can literally transform our minds and positively impact how our brains age.

We can then apply this to all aspects of our lives, including how we parent.

The Effects on Kids May Surprise You

Children face enormous pressures today compared to when we were kids.

Social media and technology can affect the brain negatively to create anxiety and stress that simply didn’t exist in past decades. We also have epidemics of ADD & ADHD and out of control rates of adolescent depression.

The good news is finding ways to incorporate a mindful mediation practice into your child’s life can have a significant impact.

A recent study by Clinical Child Psychology and Psychiatry found that “using the techniques of Sahaja Yoga Meditation . . . showed improvements in children’s ADHD behavior, self-esteem and relationship quality.” [4]

They went on to say that “Children described . . . better sleep patterns, less anxiety . . . and at school more able to concentrate, (and had) less conflict. Parents reported feeling happier, less stressed and more able to manage their child’s behavior”.

While kids may not have the patience for a daily or lengthy practice of seated meditation, just a few minutes several times a week can bring about a profound change in mood, attitude and stress-reduction!

The Magic Behind Mono-tasking

Mindfulness has come into fashion over the past decade.

Essentially it’s the practice of focusing our attention on what we are doing in the moment. With mindfulness, we focus on being 100% present to a person or action, instead of allowing our minds to be scattered across many thoughts and tasks.

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Mindfulness removes the illusion that multi-tasking somehow makes us more productive. Instead it replaces that idea with mono-tasking: being laser focused on one thing at a time.

In doing this, we become more accepting of what we can’t change. We become more patient, caring and empathetic. It also naturally causes our relationships to improve as we will become more present and connected to those we interact with.

To dive deeper into exactly what mindfulness is take a look at the 10 Easy Ways To Practice Mindfulness .

Applying Mindfulness Makes Your Life 10x Better

In terms of how mindfulness can improve your life, let’s review the biggest positive impacts:

  • It helps regulate our emotions
  • It heightens our sensitivity to others and the world around us
  • We will more easily replace expectations with appreciation
  • It can strengthen our feelings of self-worth and self-esteem

In short, by making a choice to practice mindfulness and mindful meditation we are taking charge of our lives, our emotions and our minds. We are no longer simply reacting to the world around us, but taking responsibility for how we want to live our life.

3 Simple Ways to Start Meditating Today

So mindful meditation sounds great, right?

But, how do we incorporate that into our daily lives? More importantly, how can we practice mindfulness in a way that doesn’t eat up a lot of our precious time?

The answers can be surprisingly simple.

There are likely a million different ways to practice mindfulness and no one way is best.

In truth, what works for you may not work for someone else, and vice versa. Therefore, find what works for you and don’t worry if you’re doing it the “right” way.

The primary goal of mindful meditation is to calm your mind and clear away all the distractions and thoughts.

While practicing mindful meditation you may want complete quiet. Others, though, may like the challenge of tuning out a certain amount of background noise. And yet some others may prefer to listen to gentle music in the background.

Listed below are 3 incredibly easy ways to add a mindful meditation practice to your life:

#1 Seated Meditation

The easiest way to add a mindful meditation practice to our lives is to simply set aside anywhere from 5-15 minutes in your daily routine. Almost all of us, no matter how busy our lives, can spare an extra 5 minutes. Wake up 5 minutes earlier to start your day, so that you ensure you have plenty of time to practice.

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Find a place with limited distractions and sit cross legged. The important thing is to try and eliminate all the distracting thoughts and focus your mind on one thing.

Focus on your breath, breathing in slowly through the nose and out through the mouth. Also, focus on a maintaining a strong and upright posture with the crown of your head pointing to the sky.

Many meditators like to focus on the pineal gland, or what’s known as our third eye.

The pineal gland is located inside the brain, but the gateway to it, the third eye, is considered by many to be located on the forehead in between our eyebrows. The pineal gland is where melatonin in our body is produced; thus focusing on it can help improve sleep regulation.

No matter what helps you quiet your mind, stay focused on that one thing.

When you find your thoughts drifting towards what to make the kids for dinner or last’s night’s spat with your spouse, simple breathe out and come back to your focus.

Even the most seasoned meditators occasionally find their thoughts drifting. So, be kind to yourself and clear your mind as often as is necessary. Don’t worry that you aren’t doing it perfectly.

#2 Practice Tai Chi

Think of Tai Chi as a form of moving meditation.

While it is a traditional Chinese martial art, it is a solo practice that does not (typically) involve contact or partner work. It is also a very slow and gentle practice that allows the practitioner to focus on breath and healthy movement.

Of course you can find a local Tai Chi class, but there are also plenty of YouTube videos that allow you to practice at home.

Unless you’re an expert, start with what’s called the Yang style short form which is features 24 different movements rather than the traditional 108 long form.

To dive in deeper, take a look at the 10 Benefits of Tai Chi .

#3 Practice Yoga

Yoga, too, is a centuries old practice.

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It also comes in many styles, some more rigorous than others. What they all tend to have in common, though, is a calming and focusing of the mind through breath and healthy movement.

Like Tai Chi, you can certainly find a yoga studio near your home or work, but you can also find a multitude of videos that will enable you to practice at home.

The more rigorous among you may want to look into Bikram or Hot Yoga classes, which can be a very full bodied workout. For a more gentle approach you may prefer Hatha or a restorative “yin” style yoga.

But like any mindful meditation practice you will naturally see benefits physically, but also emotionally and spiritually. Dig deeper and learn What Yoga Can Teach Us About Productivity .

You’re Never Too Busy to Meditate

We all feel the pinch in our busy weeks of trying to find the time to add one more thing.

It’s clear from what we’ve learned that the benefits of adding a mindful meditation practice into our lives can be an amazingly transformational experience!

But how do we fit it into our busy and ever-increasing schedules?

Like anything else it has to be simple and it has to be something that doesn’t feel like we’re sacrificing.

We also need to be willing to fake it until we make it. In other words, like any new practice it may feel unnatural at first and it can take anywhere from 21-28 days (or longer) to form a new habit.

So be patient and stick with it.

Once you’re past the initial stages and the new habit is formed, mindful meditation will naturally and seamlessly become part of your new everyday routine. Here’s how to begin:

  1. Set a clear parenting goal or intention (to be more patient, to be more loving, to be more calm, etc.)
  2. Make your goals 1-3 things (remember we’re keeping this simple!)
  3. Write down your goals somewhere (the fridge is a great place)
  4. Start by dedicating just 5 minutes each morning to meditation (use whatever method you prefer; seated meditation, Tai Chi, yoga, etc)
  5. Push through on those mornings when you don’t want to do it (we all have those mornings)
  6. No matter which practice, focus on your breath and emptying the mind
  7. Close your eyes (to minimize distractions)
  8. Be kind to yourself (when you get distracted)
  9. With every breath try and release more tension in your body

As you start to get the new habit ingrained, you’ll start to see the tangible benefits of mindful meditation. Then you can begin to devote more time to it.

Just a few minutes a day really can make a big difference!

If you can meditate with your kids, then it becomes a family tradition and you all grow stronger together!

Become a Model Parent with Meditation

Meditation reduces stress and anxiety while bringing a greater sense of calm and patience to both you and your child. You will see amazing benefits from starting a mindful meditation practice.

In truth, adopting a mindful approach to life can not only improve your parenting style, but can bring about a positive change to all aspects of your life. So, don’t delay, begin practicing mindfulness meditation today and reap the incredible benefits for both you and your children.

Featured photo credit: Unsplash via unsplash.com

Reference

More by this author

Jeff Campbell

A husband and father trying to help other dads and moms navigate through the worlds of mindfulness, health, parenting, marriage/relationships& more.

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Published on January 30, 2019

How to Support a Working Mother as a Working Father

How to Support a Working Mother as a Working Father

In roughly 60 percent of two-parent households with children under the age of 18, both parents work full time. But who takes time off work when the kids are sick in your house? And if you are a manager, how do you react when a man says he needs time to take his baby to the pediatrician?

The sad truth is, the default in many companies and families is to value the man’s work over the woman’s—even when there is no significant difference in their professional obligations or compensation. This translates into stereotypes in the workplace that women are the primary caregivers, which can negatively impact women’s success on the job and their upward mobility.

According to a Pew Research Center analysis of long-term time-use data (1965–2011), fathers in dual-income couples devote significantly less time than mothers do to child care.[1] Dads are doing more than twice as much housework as they used to (from an average of about four hours per week to about 10 hours), but there is still a significant imbalance.

This is not just an issue between spouses; it’s a workplace culture issue. In many offices, it is still taboo for dads to openly express that they have family obligations that need their attention. In contrast, the assumption that moms will be on the front lines of any family crisis is one that runs deep.

Consider an example from my company. A few years back, one of our team members joined us for an off-site meeting soon after returning from maternity leave. Not even two hours into her trip, her husband called to say that the baby had been crying nonstop. While there was little our colleague could practically do to help with the situation, this call was clearly unsettling, and the result was that her attention was divided for the rest of an important business dinner.

This was her first night away since the baby’s birth, and I know that her spouse had already been on several business trips before this event. Yet, I doubt she called him during his conferences to ask child-care questions. Like so many moms everywhere, she was expected to figure things out on her own.

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The numbers show that this story is far from the exception. In another Pew survey, 47 percent of dual-income parents agreed that the moms take on more of the work when a child gets sick.[2] In addition, 39 percent of working mothers said they had taken a significant amount of time off from work to care for their child compared to just 24 percent of working fathers. Mothers are also more likely than fathers (27 percent to 10 percent) to say they had quit their job at some point for family reasons.

Before any amazing stay-at-home-dads post an angry rebuttal comment, I want to be very clear that I am not judging how families choose to divide and conquer their personal and professional responsibilities; that’s 100 percent their prerogative. Rather, I am taking aim at the culture of inequity that persists even when spouses have similar or identical professional responsibilities. This is an important issue for all of us because we are leaving untapped business and human potential on the table.

What’s more, I think my fellow men can do a lot about this. For those out there who still privately think that being a good dad just means helping out mom, it’s time to man up. Stop expecting working partners—who have similar professional responsibilities—to bear the majority of the child-care responsibilities as well.

Consider these ways to support your working spouse:

1. Have higher expectations for yourself as a father; you are a parent, not a babysitter.

Know who your pediatrician is and how to reach him or her. Have a back-up plan for transportation and emergency coverage.

Don’t simply expect your partner to manage all these invisible tasks on her own. Parenting takes effort and preparation for the unexpected.

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As in other areas of life, the way to build confidence is to learn by doing. Moms aren’t born knowing how to do this stuff any more than dads are.

2. Treat your partner the way you’d want to be treated.

I can’t tell you the number of times I’ve heard a man on a business trip say to his wife on a call something to the effect of, “I am in the middle of a meeting. What do you want me to do about it?”

However, when the tables are turned, men often make that same call at the first sign of trouble.

Distractions like this make it difficult to focus and engage with work, which perpetuates the stereotype that working moms aren’t sufficiently committed.

When you’re in charge of the kids, do what she would do: Figure it out.

3. When you need to take care of your kids, don’t make an excuse that revolves around your partner’s availability.

This implies that the children are her first priority and your second.

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I admit I have been guilty in the past of telling clients, “I have the kids today because my wife had something she could not move.” What I should have said was, “I’m taking care of my kids today.”

Why is it so hard for men to admit they have personal responsibilities? Remember that you are setting an example for your sons and daughters, and do the right thing.

4. As a manager, be supportive of both your male and female colleagues when unexpected situations arise at home.

No one likes or wants disruptions, but life happens, and everyone will face a day when the troubling phone call comes from his sitter, her school nurse, or even elderly parents.

Accommodating personal needs is not a sign of weakness as a leader. Employees will be more likely to do great work if they know that you care about their personal obligations and family—and show them that you care about your own.

5. Don’t keep score or track time.

At home, it’s juvenile to get into debates about who last changed a diaper or did the dishes; everyone needs to contribute, but the big picture is what matters. Is everyone healthy and getting enough sleep? Are you enjoying each other’s company?

In business, too, avoid the trap of punching a clock. The focus should be on outcomes and performance rather than effort and inputs. That’s the way to maintain momentum toward overall goals.

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The Bottom Line

To be clear, I recognize that a great many working dads are doing a terrific job both on the home front and in their professional lives. My concern is that these standouts often aren’t visible to their colleagues; they intentionally or inadvertently let their work as parents fly under the radar. Dads need to be open and honest about family responsibilities to change perceptions in the workplace.

The question “How do you balance it all?” should not be something that’s just asked of women. Frankly, no one can answer that question. Juggling a career and parental responsibilities is tough. At times, really tough.

But it’s something that more parents should be doing together, as a team. This can be a real bonus for the couple relationship as well, because nothing gets in the way of good partnership faster than feelings of inequity.

On the plus side, I can tell you that parenting skills really do get better with practice—and that’s great for people of both sexes. I think our cultural expectations that women are the “nurturers” and men are the “providers” needs to evolve. Expanding these definitions will open the doors to richer contributions from everyone, because women can and should be both—and so should men.

Featured photo credit: NeONBRAND via unsplash.com

Reference

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