Mindful mama

Congratulations on your baby!

This special time can be both beautiful and overwhelming. This tool is here to help you create moments of calm, embrace your emotions, and carve out time for yourself. Step by step, you can recover and enjoy this new phase of being a mindful mama.

1. Create a daily mindful mama moment

Stress and fatigue are normal during this period, but short meditations can help you find calm and focus.

Exercise: short breathing meditation

• Find a quiet place to sit for a moment.
• Close your eyes and focus on your breath.
• Inhale through your nose for a count of four, and exhale slowly through your mouth for a count of six.
• Repeat for 5–10 minutes, letting thoughts come and go without judgment.

Additional Tips:

• Try a body scan before bed, focusing on each part of your body and observing how it feels.
• Apps like Calm, Insight Timer, or Headspace offer excellent guided meditations.

2. Give emotions the space they need

After giving birth, it’s normal to experience a range of emotions, from joy to uncertainty. Allowing yourself to feel these emotions can help you process them.

Exercise: emotion exploration

• Sit on a chair and close your eyes. Ask yourself: “What am I feeling right now?”
• Notice where in your body you feel the emotion (e.g., tension in your chest or stomach).
• Describe the sensation: Is it tingling, heavy, warm, or cool?
• Allow the feeling to exist without trying to change it.

Tip: Emotions come and go like waves. Trust that they are temporary.

3. Plan intentional time for yourself

It might feel like you always need to be “on,” but taking time for yourself will make you stronger and more energized.

How to create structured me-time:

• Schedule one moment each week to do something that relaxes you: a walk, yoga, or a warm bath. Ask your partner, a family member, or a friend to care for the baby during this time.
• Use practical solutions like grocery delivery or a cleaning service to free up time.

4. Trust your intuition as a mindful mama

You’ll likely receive plenty of advice from others, but remember that no one knows your baby better than you do.

• Don’t try to do everything perfectly—it’s okay to make mistakes.
• Regularly ask yourself: “What feels right for me at this moment?”

5. Relax with your baby

You don’t always need to “do” something to connect with your baby. Eye contact, cuddling, or simply lying together can be soothing for you both.

• If you find it challenging to do nothing, view this bonding time as a meditation.

6. Ease fatigue and stress with gentle movement

Light exercise can help relieve fatigue and boost your mood.

Start with gentle movements, such as:

• A short walk in the fresh air.
• Stretching or yoga exercises that are safe after childbirth.
• At bbb health boutique, we offer tailored workouts like “Bring Your Baby” sessions, designed specifically for your recovery.

Be kind to yourself as a mindful mama

The most important thing is not to be too hard on yourself. You’re doing great, even if it sometimes feels like you’re not. Give yourself time to recover, adjust, and enjoy.

Remember, the coaches at bbb health boutique are always here to provide support, guidance, or a listening ear. Together, we can make this time as special and enjoyable as possible!