Breathe, Mama, Breathe: 5-Minute Mindfulness for Busy Moms

Breathe, Mama, Breathe: 5-Minute Mindfulness for Busy Moms

by Shonda Moralis MSW, LCSW


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A “Mom Must-Read”—Parents 

A National Parenting Product Award (NAPPA) Winner

Easy-to-follow practices that will help moms find quick, daily opportunities to reset and refocus with mindfulness
Moms can feel as if they are sprinting through life, crashing onto the pillow at day’s end only to start again the next morning. In Breathe, Mama, Breathe, psychotherapist Shonda Moralis outlines the benefits of daily meditation and shows moms how to do it—in just five minutes! Plus, she shares over 60 “mindful breaks” that will help moms tune into their own well-being (along with everyone else’s):
  • Eat a mindful breakfast—with no phone, TV, or newspaper!
  • Cuddle your child and take three deep breaths together.
  • Give yourself a mindful-mommy high five—because moms can use positive reinforcement, too.
Every mom—whether caring for a new baby, an overscheduled grade-schooler, or an angsty teen—can become a mindful mama!

Product Details

ISBN-13: 9781615193561
Publisher: The Experiment
Publication date: 01/03/2017
Pages: 288
Sales rank: 125,876
Product dimensions: 7.80(w) x 5.50(h) x 1.00(d)

About the Author

Shonda Moralis, MSW, LCSW, is a psychotherapist in private practice specializing in stress-related disorders and mindfulness-based therapy. She writes the Psychology Today blog Breathe, Mama, Breathe and her own blog at Shonda has developed and taught mindfulness courses and workshops for children, parents, teachers, and students.

Table of Contents

Introduction: The Breathe, Mama, Breathe Plan 1

Mindfulness for Mom in Five Minutes a Day 2

What's the Difference Between Mindfulness and Meditation? 8

The Power of Shared Success Stories 9

Setting Up Your Daily Five-Minute Meditation 12

Including Partners 16

Family Practices 18

When to Take Your Stripped-Down (Yet Incredibly Powerful) Mindful Breaks 20

Chapter 1 Foundational Mindful Breaks 25

Triangle of Awareness $

Step Out of Autopilot $

The Powerful Pause $

Body Scan $

SNAP Break $

Chapter 2 Staring Your Day 47

Waking with Gratitude $

Coffee $

Showering $

Breakfast $

Brushing Teeth $

The To-Do List $

The Bus Stop $

Chapter 3 Connecting with Your Family During the Day 71

The Three-Breath Hug 76

Your Teen Driver 78

Bottle- or Breast-Feeding 82

Lunch 84

Just Dance 87

Pleasant Moments 89

Pillow Fight! 91

Chores-Part I 93

Hit the Floor 86

After-School Snack 99

Homework 104

Sports and Performing 108

STOP the Teen 'Tude 112

Dinner 116

Sibling Strife 120

This, Too, Is Passing 124

Look into Their Eyes 127

The Live-In Zen Master 131

Prepping to Launch 136

Chapter 4 Connecting, with yourself During the Day 141

Wonder Woman 145

Driving 148

Nap Time $

Waiting $

Chores-Part II $

Self-Massage $

Turn Your Head $

Sit $

Stretch $

The Laundry $

Yoga $

Cooking $

Got Muilt? $

Mommy High Fives $

Sick Days $

Your Little Slice of Heaven $

After the Meltdown (Yours) $

Holidays $

Chapter 5 Connecting with the World 205

Gratitude 207

Unpleasant Moments 210

Delighting in the Senses 216

Good Enough 219

Don't Know 222

The In-Between Moments 226

Chapter 6 Ending the Day 231

Wine 232

Dishes 235

Bath Time 238

Reading 241

Recap the Day 244

Partner Time 246

Waiting Up 250

Prepping for Tomorrow 253

Progressive Muscle Relaxation 256

2 am Wake-Up Calls 259

Mindfulog 262

Bibliography 265

Acknowledgements 269

About the Author 276

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