Go Sit Down Somewhere and Be Quiet: Meditation for Stressed Out Parents

Do y'all remember when you were kids and your cousins came over? And all the kids got to being a little too hyper? And your mama or some other adult with mama authority said you were getting on their last nerve and told you all to go sit down somewhere and be quiet? Do y'all remember that?

I think about that a lot. Especially when I'm stressed. My mind races all over the place and I'm fidgety; bouncing my legs underneath my desk. I know I should take a break but there's no naptime at work so I push ahead. Or I know I should go work out but apparently, there's no recess either. Elementary school Nikki didn't know how good she had it before all this adulting.

After work adulting all day, I spend my afternoons and evenings doing all of the other adulting I didn't have time to do. Meal prep adulting. Laundry adulting. Help with homework adulting. Still in need of a break. Still fidgety. Racing mind getting on my last nerve until I hear:

"Go sit down somewhere and be quiet."

If only my inner voice sounded like somebody's Big Mama. Maybe then, I'd be obedient and go sit down somewhere.

When I feel stressed, I know I need to meditate. Correction. Before I feel stressed I need to meditate. I need to meditate daily to avoid getting too stressed.

Meditation involves becoming aware and giving attention to one thing. Focusing on one thing, like your breathing, helps calm and relax your body and mind.

Though meditation is often associated with religious practices, studies reveal its neurological and physical benefits. Science-based benefits of meditation include:

Meditation reduces inflammation and stress-related conditions such as post-traumatic stress disorder and fibromyalgia.
Meditation reduces anxiety symptoms and increases feelings of well-being.
Meditation improves depression and reduces negative thoughts.
Meditation lengthens attention span and improves focus.
Meditation may reduce age-related memory loss.
Meditation improves sleep.
Meditation lowers blood pressure.
Meditation helps people manage pain.

I want all of those benefits. There's no reason for me not to be meditating on the regular.

Meditation Steps

Sit in a comfortable position. Relax your body, releasing as much muscle tension as you can. Notice your body’s position and any physical sensations.
Take a few deep breaths. Inhale deeply through your nose and exhale through your mouth.
Now, breathe normally. Notice the natural flow of your breath.
Accept that your mind may wander. This is especially true when new to meditation or experiencing a lot of stress.
Gently refocus your attention on your breathing.
Start with five minutes. Increase time as comfort and time allow.

Possible Adjustments

Listen to music or nature sounds while meditating
Add visualization which is focusing on a happy memory or scenery that brings you peace.
Try an online guided meditation.
Record your own guided meditation.

Parenting, though rewarding is often described as difficult. Parents report not having enough time to complete home and work-related duties as a top stressor. When stress is ongoing or chronic it is more difficult for parents to face the challenges of parenting and support their children.

Meditation, even for just five minutes a day, can help give parents the focus and peace of mind to better attend and attune to their children.

I hope you all have inner voices that remind you to go sit down somewhere and be quiet. You get bonus points if you also rest your eyes.

For more stress relief strategies get the guide, 9 Quick Ways to Relief Stress.

Categories: : Family Wellness