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Ever feel "grounded"? More importantly, ever feel "ungrounded"? What does that mean, exactly? Everyone says it, but have you ever stopped to think about what being grounded actually means? What does it consist of? Is it like possessing a super-special quality that only certain types of super-special people have? Is it more of an absence of something in particular... like our emotions!? We'll talk all about it here and then discuss a simple exercise for achieving that ever-elusive grounded feeling.

Lets start by talking about what being ungrounded does to us. Being ungrounded can send us into some pretty crazy states of mind: entitlement, jealousy, superiority, confusion, resentment, regret, blame, fury, rage, fear. So many things, people and situations in our lives can seemingly appear to throw us off-balance and into a mood that feels wrong, icky and upside down. What's cool, though, is that it is actually the responsibility of each one of us to stand strong and remain grounded no matter what happens to us in our lives. To uncover what makes you feel ungrounded, it may be worth reflecting on this topic in your own life. For me it's a lack of time for being alone (eg: reading, writing, and just thinking my own thoughts in general), excess noise, an over-packed schedule, and too little exercise. 

What throws you off?   

"I feel very blessed to have two wonderful, healthy children who keep me completely grounded, sane and throw up on my shoes just before I go to an awards show just so I know to keep it real." -Reese Witherspoon 

Ha! Well-said and so applicable to all of us mamas. How often do our kids bring us back to reality when our heads go swimming in the clouds of emotion? All the time! So, then, what does being grounded actually feel like? Again, this sensational reality is different for each and every one of us, but it centers around being conscious in the present moment. Grounding is a state of being balanced, centered and aligned with ourselves. As mothers, being grounded allows us to care for ourselves, our children and our families with patience, compassion and kindness because we are conscious of what is happening now. When we're grounded our heads aren't swimming with thoughts of future "what if's" or regrets of past "oh, crap's!"    

If at times you find that fear, anxiety, guilt, overwhelm or resentment is holding you back from living and mothering with an open heart (as all mamas do at times), try out My Tree Has Roots. It's a quick (less than 5 MINUTES!), easy and effective way to release the tension that naturally builds up in our daily lives. For max benefit, this release is best practiced in a calm, centered state. However, the satisfying freedom of this exercise can still be achieved in any moment of your busy day as long as you're able to place just a few minutes of focused attention on it.

You may choose to practice this release at any time of the day (even while driving...seriously!), but try to ground yourself, at the very least, once a day. This technique is also safe and beneficial to practice with your child(ren). Never too early to start teaching effective coping skills :-)  So why not give it a try right now? You'll no doubt feel lighter and more centered both immediately afterward and throughout your day. "Too good to be true," you say? Give it a go every day for a week and feel the bliss of being grounded.


My Tree Has Roots

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"My body is like a tree."
Begin by finding a comfortable position either standing, sitting or lying down. Take several deep, cleansing breaths... focusing on the flow of your breath as it goes in and out. Imagine that your body is a tree... any type of tree you wish. 

"My tree has roots."
Once you can picture your body as a tree, imagine your tree growing roots deep into the ground. These roots can appear either as traditional tree roots or something different: a beam of colorful light, roots that sparkle with glitter and diamonds, watery and flowing roots... anything you wish.  

"My roots reach down to the Earth's core."
Reflections of the Earth's beauty and power are evident all around us in every moment. Our planet has an incredibly grounding nature about it. Gardening, hiking, lying on the beach, swimming in the ocean, having a picnic, walking barefoot... all of these activities tune us in to the natural harmony that the Earth possesses. When we seek to feel grounded, we seek to tap in to the grounding nature of the Earth herself; and that nature is strongest at her core. When we envision our roots reaching all the way to the Earth's core, we achieve a connection with the planet that is seldom felt or acknowledged. 

Now imagine your roots reaching all the way to the Earth's core. It doesn't have to take long to get down there. Simply imagine a cross section of the planet with you standing, sitting or lying on the surface. Imagine that your roots reach down to the core. This step may seem like overkill, but it actually is the difference between feeling sorta grounded and completely grounded. Also, the more you practice My Tree Has Roots, the faster and easier these steps become.

"I release fear (tension, stress, anxiety, guilt, anger, etc.)."
Once you feel your roots have made a connection to the core, you can say, "I release fear," or whatever it is you'd like to release. As you say this, picture the stress leaving your body through your roots. Feel the tension draining out of you. Saying a prayer for assistance in releasing emotions is also very helpful here. Tune in to your breathing and continue to repeat this mantra until you feel "done" or "clear." The human body is a miraculous and intelligent presence. When your mind thinks or says something that you believe in, your body naturally follows suit. So... tell your body to release the stress and it will. 
  
When we are free and clear of tension, stress and fear, we naturally live and mother from a more positive, productive place within ourselves. When we feel more "grounded," we have the ability to be more mindful of our emotions; thereby enabling us to breeze by more of life's pot holes and hurdles with grace. Even more importantly, getting grounded enables us mamas to model effective and appropriate ways of dealing with strong emotions and situations for our children.   
   
<3 Caroline

 
 
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It’s that time of year…cold and flu season. And this year, they are predicting it to be bad. Yep. Didn’t need to read the headlines to know this one. 4 of the 5 of us in my own family have it at this very moment.

That said, I’ve been practicing my mindful mama techniques like mad! Here are my favorite 4 that will make your next run-in with sickness more manageable and (believe it or not) actually bring out your most fanatically calm and compassionate mindful mothering self. (Seriously, we mindful mamas are masters at making the most out of difficult situations!)


1) SWITCH out of guilt mode
Upon hearing that first cough, feeling that hot forehead, or hearing the dreaded, “Mommy, my stomach hurts,” notice if your mind goes to guilt. I've noticed my tendency to beat myself up for my kids getting sick. That first cough sets my mind into action; I immediately chronicle all the recent places I took them: the gym child care center, the indoor community play structure (aka-- the McDonalds play structure on major steroids), or the moms group with all the kiddos running around where they most likely picked up the bug. 

Just notice when you are tempted to take responsibility for stuff that isn’t your fault. We know it's not realistic to live in a bubble, and our kids are going to be subjected to germs no matter how much we attempt to avoid it. So if your thoughts go to guilt, a mindful mama switches them around to a more realistic and productive thought: “This just makes their bodies stronger.” It’s true. Challenges in our lives make us emotionally more resilient and sickness in our bodies make our bodies more resilient. Seek the silver lining here, mama.

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2) SURRENDER to the moment
This may be the hardest for moms to do. It takes incredible mindfulness and awareness to let go of our everyday, high expectations for how things “should be” in our mothering and allow them to be as they are, especially when our kids are sick. 

If, for days on end, your child has been in their pj’s (you, too for that matter), has had nothing to eat but popsicles and ice cream ('cause that's all that feels good on that sore throat), and has watched unlimited television (because that’s the only activity they can muster the energy to do), LET IT BE

Notice when your thoughts start to resist the present moment and shift to how you think they should be. As you notice them, let them pass like clouds across a blue sky without emotionally reacting to them.   


3) SLOW DOWN the speed of life
When anyone in the family gets sick, it’s such a good time to get back to basics. During these long days of caring for your sick child, continually ask yourself: “What’s really important right now?” 

As a mindful mama, notice your temptation or desire to keep pace with your “to do” list. Your child will most likely be calling out for your attention every 30 seconds, and if your mind is situated on getting other things done, you are going to get very frustrated, and may inadvertently take it out on your child.

Finding your focus--comforting and caring for your child-- will help you acknowledge the fact that you may not get much of anything else done in the next several days. You might just notice that this break is kinda nice. It’s a great reminder that we tend to do too much anyways. 


4) STOP and take a break
How long does it take you to hit your wall? You know, the “I can’t take this anymore” wall. We all hit our walls at different times (I think I lasted about 3 days before I hit mine this time). We all have breaking points. Pay attention to yourself and how you feel. Your body will give you cues that you need to rest.

Caring for a sick child takes constant attention, compassion, and kindness. Maintaining this level of attention is really, really hard day after day, sleepless night after sleepless night. You simply must give yourself permission to take a break! We can’t maintain the levels of compassion that our children need when we are totally depleted. Do anything, something other than caring for someone else, for some part of your day. It will help you to remember the most important mindful mama mantra of all: This too shall pass. It always does. Repeating this mantra at 3 am as I respond to the cries of my sick child really helps me mother in the moment.

Being mindful during stressful times like our child's illness, we are able to give them the ultimate medicine-- attention+love+compassion.

 
 
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ON THE COUCH
I agree with Bréne Brown when she says, “You know who you are when you call your friends and say, ‘I think I need to see someone.’”

Let's just say, I know myself very well. So there I sat on my therapist’s couch, gaze down, fiddling with my scarf, confessing, “I feel foolish for even being here,” I said.“I really have nothing to complain about. I have my health, my husband has a job that allows me to stay home, and my girls are healthy and happy. I should be happy, right?”

She just sat in silence, not giving me what I secretly wanted-- any verbal or nonverbal validation of my line of reasoning.

“The worst part,”
I rambled on, “is that I know all about mindfulness.” (Oh, yes. She was well aware of my passion project MMN!) “I study it. I read about it all the time. I watch my thinking, and I’m just seeing a bunch of unhappy, angry thoughts. I can’t think my way out of this.”

Like any really good therapist, she still didn’t say a word.

Two seconds later, wanting to fill the uncomfortable silence with something…anything… I said, “Ya know, I just have a hard time accepting that this is my life. I want so much to be different.” 

That’s when she smiled.  “You may know a lot about acceptance, but maybe you are not actually practicing it in your life," she said calmly.

Then I smiled. That’s the moment it clicked.

So there it was-- my AHA!! My anger, anxiety, and general discontent was a result of wanting things to be different than what they were. 

"Now what," I thought? It was painfully obvious I needed to start practicing acceptance, like pronto, but I didn’t have the first clue how to do it. How do I accept things, people and situations that seem totally unacceptable? Isn’t acceptance just giving up? Won’t acceptance simply keep me stuck in the undesirable situations that I am trying so hard to get out of and avoid? 

These were all questions I immediately sought to answer the second my session was over. So for the next 4 months, I made a commitment to truly do this acceptance thing; practicing it in as many moments as I could... every day. And this is what I learned….

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1) ACCEPTANCE is not what we think it is:
Our egos trick us into thinking that acceptance means defeat, total resignation, and failure. When we unconsciously believe that acceptance is weakness, giving up, or condoning, we want to resist what is. Our egos want us to think that acceptance is the way of weak because the moment we truly accept a situation, person, or event, we no longer have a negative emotional reaction to it. Our egos are rooted in fear, doubt, anger, and resistance-- our negative emotional reactions. Cease reacting (as in unconscious, habitual reaction), cease ego's control.
 
Acceptance is the act of incredible, conscious, compassionate awareness.


2) RESISTANCE never leads to positive change: 
I used to think that if I resisted (got mad and angry) about things that I found unacceptable, that would lead to positive change. But every time I have yelled at my daughter to stop crying, she just cried harder and longer. Never has punishing my body with intense workout regimens and restrictive diets ever brought about a healthy self-image and love for myself.  Never has pressuring my husband to get a different job or be something other than he was motivated him to change. If anything, all the negativity, resistance, and anger I infused in each of these situations only created bigger problems. 

We teach our children about the power of acceptance all the time! Every time our kids are fighting, you say to the one being taunted, “Just ignore  your older brother. The minute you stop reacting to him, he’ll stop pestering you.” For you know the longer your little guy whines, “stop it, stop it,” to his older brother, the longer (and with increased gusto) the older brother keeps up the pestering.

We think that our resistance will create positive change, yet it never, ever does. In fact, when resistance doesn’t create that positive change in our lives, we tighten more and attempt to control harder! The more we tighten and control, the more we narrow our mental focus (as in, we obsess about what we don’t want) and the less we are able to get out of our heads and see other possibilities for positive change. 
 
What we resist persists.


3) ACCEPTANCE is not emotionally reacting (which allows you freedom to choose your response):
When my child is throwing a tantrum, and I don’t react with anger and frustration, I practice acceptance. When I am calm, I see a whole host of other options for responding that I never saw when I got caught in my anger. In my calm response, I kneel down, look her in the eyes, and give her a hug. She stops the tantrum almost immediately.

When I see another mother living the life I dream about, and I don’t react with critical self-comparison and envy, I practice acceptance. In my calm response, I see how much I already have in life. I feel gratitude for the life I’ve created, and I’m inspired and motivated to evolve and grow.

Non-reaction is always the best action.

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MINDFUL MAMA PRACTICE
Mindfulness and mindful mothering is all about expanding our perception of things because an expanded perception empowers us with options. When we expand our perception, people, situations, or events, no longer need to change for us to be happy because we have the power to change our thoughts about them. The most direct way to expanding and changing our perception is through acceptance-- non emotional reaction
 
Resistance arises when we direct massive amounts of mental energy towards wanting things to be different than what they are. When we do this, we focus on lack; we focus on what's missing. The result is missing all the things (people, events...) that are really the most important because we get so caught up in negative emotions that always end up disconnecting us. You can harness the tremendous power of love and positive energy by practicing acceptance. I have a sneaky suspicion you will find that the moment you choose to not emotionally react to those seemingly "unacceptable" situations, they will change right before your very eyes. 

 Jen

 
 
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THE ULTIMATE SACRIFICE
Motherhood is a sacrifice... but you already knew that. Have you ever noticed how the sacrificing starts out rather small and insignificant-- alcohol, caffeine (okay, this is significant), your skinny jeans. Then, as your belly swells and that baby arrives, the sacrifices ramp up a bit. Hello baby, good-bye-- body, sleep, mojo, social life, rationality, a tidy home, silence, and for some moms, careers, financial independence, 401K contributions…(whew~I'm outta breath). 
  
Feels like a lot, doesn’t it? It is a lot. However, if you think about it, all these things are only temporary sacrifices. Okay, my boobs are forever gone, but no worries! Thank you Victoria's Secret Bombshell Bra. Seriously  though, I bet if 100 moms made a list of all the sacrifices they've made for motherhood, most would agree that what they’ve given up for what they’ve gotten is totally worth it. Hear, hear.

But there is one thing on my list that I am intentionally working to remove, and perhaps it's on your list, too. It's something that shouldn’t be there. One thing that isn’t designed to be (even temporarily) sacrificed.

ME

"When you give to others to the degree you sacrifice yourself, you make others a thief. They are stealing from you what you need, and they don’t even know it." 
~ Iyanla Vanzant

Okay, I'll come out with it. I'm totally guilty of this! But, I can explain. I never meant for this to happen. Seriously. I love being a mom. Love it. But without my awareness, this love for my girls morphed into an unhealthy, unrealistic expectation that I could and should be everything to them all the time. I created this unrealistic expectation in my mind. Thus, I always put off “me time” for when everyone else was good. Yes, I know...you can laugh out loud. That moment has never come.


The challenge as I see it is that motherhood is a 24/7 job, with no built-in breaks (coffee, bathroom, or otherwise), vaca's, or boundaries. This means that our job is infinite. Our kids always need something. Thus, it's so easy to fall into the mental trap of thinking we'll take care of ourselves later. Alas, "later" never comes. Every time we miss an opportunity to meet our own needs, we forget how good it feels to reconnect with ourselves. We forget how good it feels to mother from a rejuvenated heart. When we forget, we easily fall into the habit of completely neglecting ourselves-- making the ultimate sacrifice-- day after day.
 
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MORE THAN A FEELING
Feeling good is essential to mothering. Not only because our kids are so intuitive that we simply can’t hide our inner-emotional states from them, but because the way we feel directly impacts how we mother. 
 
I’ve  noticed that I can sacrifice all the things I’ve listed in that first paragraph and not feel bad about losing any of them. Perhaps it's because I know these things are not me. My boobs, my career, my body don't define me. They don’t make me, me. 
  
But the minute, no, the instant, I feel like I am sacrificing myself, I feel awful. Anger, resentment, and bitterness paralyze my emotional state and undermine all the giving and doing I do for my girls. Feeling this way tells me that sacrificing myself isn’t supposed to happen. 
 
The thing is mama, it would be easier (and you’d free up more time) if you could actually sacrifice yourself entirely for the next 15-18 years while you raise your kids. But moms are not designed to function this way. Why? Because YOU are the power source of the greatest power in the Universe: LOVE. Your passions, your dreams, your purposes, your desires, your talents are “you”-- YOUR LOVE.  This “you” is not sacrificial because if you lose this passion, this you-ness, you lose the love. And this love, your love, is the greatest power in the Universe.

“Love is the positive force of life! Love is the cause of everything positive and good. Without love, there is no life.” 
~ Rhonda Byrne, The Power

Because of the power of your love, sacrificing your you-ness, your passions, your desires, your dreams, isn’t an option in motherhood. Every time you neglect yourself, your needs, your wants, your loves, you diminish the vibrancy and magic of your love. The only way your love gets recharged and replenished is by the love you generate for yourself and turn inward.

Meeting your needs, showing self-compassion, taking a break from the work of motherhood, taking time for yourself, forgiving yourself for whatever guilts you, and engaging in your passions are all examples of ways to shine your love inward so that it can radiate outward more brilliantly. It’s your love that allows you to mother from your heart. It’s your love that allows you to give joyfully to your children. It’s your love that inspires your children to love themselves. YOUR love does all of this. YOUR love.

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YOUR MINDFUL MOTHERING PRACTICE
You've simply got to cultivate the love in your heart to be able to give to your children freely and joyfully.

Start with paying attention to how you feel. When you feel that desire to do something for yourself, or you feel yucky emotions like stress, anxiety, anger and frustration, it’s a sign you need to direct your love inward. The more you practice paying attention to yourself, the better you’ll get at meeting your needs before you become completely depleted. Mindful mamas strive for steady, balanced emotional states, instead of extreme highs and extreme lows.
 
Get into the habit of asking yourself, “What do I need," then take ACTION. Ask yourself this question every hour if you must. The smallest acts of love directed inward multiply and make a profound impact. If you need a cup of tea, make one. If you need to hit the gym after work, just do it. If you need to  choose a happier thought, choose it. If you need to plop the kids in front of the t.v. so you can put on your make-up and do your hair, plop away. If you need to order pizza for dinner tonight to give yourself a break, make the call. If you need to ask for help, for everyone's sake, ask.

Create "WIN/WIN" scenarios in your life. It's not selfish to meet your needs ALONG with meeting the needs of your family. This is how everybody wins. Remember, your needs are important, too. In fact, you are glue that holds the whole family together (my husband's exact words to me one day). If you come  unglued....well, you know what happens. Being a mindful mama, pay attention to when you begin putting your needs off for a later date. I've found it helpful to operate under the, "one for you, one for me," principle. Meet their needs, then yours, then theirs, then yours.

BALANCE the needs, mama. Keep your balance, and you'll allow the the greatest power in the Universe to flow freely from your heart and into the hearts of those you love.

 
 
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YOUR OWN WORST ENEMY
I remember how shocked I was when I found out Whitney Houston passed away. Upon reading the tragic news, I quickly Googled her to find out what happened. I mean, it was Whitney Houston! As a preteen, I was captivated by her beauty, her voice, and her totally awesome 80’s hair and outfits in the video, “I Wanna Dance With Somebody.” Oh, how I wanted to have that body, that permed hair, those clothes!
 
As I skimmed the featured MSN article that explained the sad details of her death, I stopped reading when I came across something she said in an interview in 2002:

“The biggest devil is me. I’m either my best friend or my worst enemy.”
Whitney Houston

As I sat back in my chair, I exhaled audibly. “I sooooo get that I,” thought. I am no stranger to being my own worst enemy.
 
For instance, despite my best intentions, I become my own worst enemy every time I take on too much in order to please the people I love, which inevitably leaves me depleted and overwhelmed. I become my own worst enemy every time I indulge feelings of doubt, fear, and worry and allow them to dictate my life. I become my own worst enemy every time I make a situation more difficult than it really needs to be (I swear it’s almost as if I have something to prove to myself). I do this all... to myself. 

Suffering is part of the human condition. Perhaps it's safe to say we all do this to ourselves at some point in time-- inflict suffering upon ourselves, intentionally or unintentionally. I am not 100% sure why, but I think it might have to do with the misguided belief that if we punish ourselves, we’ll be motivated to do better, be better. But this never works. It never works because inflicting pain and suffering upon ourselves seldom brings about positive change because it doesn’t come from a positive place. The most effective way to do better, be better is come from a place of love-- a place of self-compassion. 

Love begets love.

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ON YOUR OWN SIDE 
When was the last time you considered your needs? No, no. Don’t read on. Answer the question, missy. When was the last time you considered your needs? Wait…wait. What’s that I hear? Are those crickets chirping in the dead silence? Sorry, I’m totally projecting. That’s what I myself heard. Isn’t it ironic how the silence speaks volumes?

Self-compassion is being on your own side. Self-compassion is being your own friend. It’s having a real desire to notice and alleviate your own suffering. I know, a bit of a foreign concept for a lot of us. At least it is for me (I'm working on it, though). I have been creating my own drama and suffering for so long that like a fish that is oblivious to the water that surrounds it, I am often oblivious to the times when I create pain in my life. Mindful Mothering is so not about being oblivious. It’s about being aware. But now that I’m a mom, I have to do better, be better. Three sets of eyes are watching my every move. Three little ladies are learning how to treat themselves by watching how I treat myself.

NOTICE your suffering. Sometimes I get so caught up in worrying and creating painful movies in my mind that I don’t even have the wherewithal to get out of my head! Noticing when you are beating yourself up or creating a stressful situation in your life (or your head) changes the dynamic of your relationship with yourself. With this awareness, you immediately transform from being your worst enemy to becoming your own friend.

RESPOND to your needs. Self-compassion is empathy (noticing your suffering) + action. Get into the practice of asking yourself daily, “What do I need?” It’s a simple question, and 9 times out of 10, there is a simple answer. Ask the question, become aware, and then respond to your needs just like you respond to a friend in need.

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YOUR MINDFUL MOTHERING PRACTICE
Mindful Mamas understand the power of intentionally practicing self-compassion in their daily lives. When we make it a priority to take care of our needs, alleviate our pain, and essentially treat ourselves as well as we treat our kids, our hearts open. Our hearts soften. Our hearts swell. Every act of self-compassion changes our heart. And as we know, our hearts are the best places to mother mindfully from.

Self-compassion is how a Mindful Mama meets her needs, and taking care of her needs is how she keeps her heart full and over-flowing. A Mindful Mama knows that her child draws his energy from her heart. If her heart is calm, happy, loving, open and soft, she becomes a generator of positive energy for her child to tap into. 

Whitney was right. “The greatest love of all is easy to achieve. Learning to love yourself is the greatest love of all.” Self-compassion is the divine expression of this love!

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As a community of Mindful Mamas
we want to know...

"What is one thing you will do today (or this week) to meet your needs and show yourself some compassion?"
 
Drop us a line in the comment section below and help inspire our community of mindful mamas! 

(I'll start.... I asked my neighbor to come over and watch my girls this morning so I could go for a run and then spend a couple blissful hours writing this post in peace and quiet. This is the first time I have done this! I know myself, and I need just a little time each day to focus my attention on my passions. It brings me to life. Not to mention, I've just saved myself so much stress and guilt from trying to "work" while my girls ran circles around my desk. Now that I've had my time, I happily turn my full attention to them for the rest of the day!)