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5 Ways I Use Mindfulness Every Single Day

As a person who has practiced mindfulness in one way or another for several years, offers mindfulness as part of my coaching programmes and has a course dedicated to mindfulness and meditation for chronic pain and fatigue, I thought it was time to share how I use it myself every single day.

Initially I began using meditation as a gateway to profound rest which I could not achieve any other way. But as I have learnt more and practiced more it has begun to be so much more. It transcends the boundaries of a “treatment” for chronic pain, fatigue and insomnia. It helps me in every part of my life.

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Five ways I use mindfulness every single day

Here are five ways I use mindfulness every single day

Breathing

I breath to relax, to help me get off to sleep, to avoid or reduce the stress response. You can use the simple 4-2-6 recipe for the simplest stress reduction technique. See my YouTube video below on this breathing.

Mindful Parenting

When my son seems to be getting overwhelmed, or he wakes with a bad dream and panics or when his behaviour is getting over the top we take mindful breaths together. I also use it to try to regulate my response to the frustrations that arise when parenting three very busy boys.

Meditation

Every day after lunch I meditate. It is how I have coped with the intense sleep deprivation of my third baby – who is the worse of the three with sleeping. Yoga Nidra refreshes me, restores me and gives me profound rest I haven’t found any other way. It has been key in reducing my central nervous system over activation of a period of many years. It is a key part of my six month coaching programme.

Mindful Curiosity

A good way to manage chronic illness is to be mindfully curious. Pay attention to what may be causing certain results – like increased pain and fatigue. To also be mindful during movement so we don’t add to our body’s physical burden. Be aware of our emotional and spiritual components too – we are a whole person, not just a physical being. Taking a mindful pause to really listen to others can be so useful in maintaining healthy relationships.

Body Scan Relaxation

I take body scan relaxations when I am first going to sleep and when I am trying to get back to sleep in the night. By paying attention to each part of my body in turn and then inviting it to relax, I tune into my body. I remember it is part of me, even when I’d rather distance myself from the parts with the most pain. My neck is the part I spend the most time visualising. It is much more productive to spend time checking in with your body than stressing that you are not yet asleep. Even if you don’t fall asleep (and I always do) then you will have achieved rest, which is far better than getting frustrated about insomnia and/or pain.

As you can see mindfulness encompasses a range of things. It is truly a cornerstone of my wellness plan. I really hope you can see the benefits of incorporating it into your personal plan for wellness.

Ultimate Healthy Living Bundle – Mindfulness for the Chronic Life Workbook (how you can add mindfulness every day)

UHLB2019 Full Bundle

I am so honored to have been included in the Ultimate Healthy Living Bundle! These bundles are carefully curated and have some great content included.

If you were curious about the Mindfulness for the Chronic Life Workbook – AND 90 other healthy living products then you can check out the Healthy Living Bundle. It is retailing for just $37 (this is less than half of what my workbook retails for!) with an additional 90 products spanning areas like nutrition, sleep, child health and more.

It is open ONLY from September 4 – 9th 2019.

Some of the products I like:

PLUS I will give you upgraded access to the full Mindfulness for the Chronic Life course (usually $129!) when you email me proof of purchase of your Ultimate Healthy Living Bundle – melissa[at]melissavsfibromyalgia.com – email by 30th September 2019 for your free upgrade. So grab your bundle now!

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Mindful Parenting with Fibromyalgia: Mindfully Parenting While Fighting Chronic Pain, Chronic Fatigue and Insomnia

I was so frustrated that they had woken the baby again that I yelled. I yelled so loudly I am sure the neighbour was sorry the baby was awake. My heart rate rose, my headache was exacerbated and I felt terrible. The boys didn’t mind because they were used to periodically top blowing. This was not mindful parenting.

And then it clicked for me.

Mindfulness for our parenting journey with chronic pain and fatigue`

I am a Fibromyalgia and Mindfulness Coach. I have learnt and teach others to utilise mindfulness and meditation in their fight against chronic pain, chronic fatigue, insomnia, anxiety and overwhelm. But what about utilising this knowledge in my daily life? What about using it to help not only myself but my kids?

I dug into the research. As I do.

I found this article, “Analyses showed that parents who reported more mindful parenting engaged in more positive and less negative parenting behavior, which was then linked to more positive behavior in their kids—meaning less anxiety, depression, and acting out.”

So what are the characteristics of a mindful parent?

Attentive
Non judging
Non reacting

It means managing our responses – emotions and behaviours – so that our children learn to manage theirs also.

This can be tricky when we face chronic, all day, every day pain, fatigue and insomnia.

If you wanted to practice a five day challenge for yourself here are the days:

My Mindfulness through Chronic pain and fatigue challenge

Your Free Breathing Practices

Find your one minute breathing practice – to use the calming breath from day one here.

Find your five minute breathing practice – to use in day five here.

Mindfulness for the Chronic Life

I added a module specifically on mindful parenting to my Mindfulness and Meditation for the Chronic Life: Mindfulness and Meditation to help Chronic Pain, Fatigue, Insomnia, Anxiety and Overwhelm running from 1 June. So now it’s nine weeks of content to help you utilise mindfulness in your chronic life!

Mindfulness for the chronic life

You can get in on my free Mindfulness for the Chronic Life Workshop here.

I’d be so delighted to have you join us!